By: Dr. Joey Shulman D.C., RNCP

Are you pulling out your hair because your fussy eater refuses to eat anything you serve? Does your child have a maximum of five or ten foods in their entire nutritional repertoire?

If so, you are not alone. Many parents are concerned that their finicky eater will go hungry or will not receive the proper nutrition necessary to grow big and strong. In truth, most children are more in tune with their hunger signal than adults and will be the first to tell you whether they are hungry or not.

It is always best to teach your children about the value of healthy eating and have them take part in the fun. Forcing food on a child is not a good idea. Try to remember that children do not have control over many things in their life, with food being the exception. Often, a fight over a food is more likely due to the child exercising their little voice than to the food itself. Instead of engaging in an overwhelming food fight with your child, honor their likes and dislikes. Offer your child up to 2-3 healthy food options. If they refuse all the options, do not panic or force them to eat—this will only deepen the battle. Allow your child some time to be excused from the table and cool off. I assure you; they will not starve and will be the first to tell you when they are hungry.

If all else fails and your child remains completely resistant to eating nutritious food, cleverly disguise their healthy food. Try the following “kid friendly tips” in your home. Start by implementing one tip at a time with an easy, relaxed attitude. Research shows that with repeated exposure and a relaxed attitude, children will respond and will eat newly introduced food items. Remember, nutritional “baby-steps” often work better than changing everything at once.

1. If your children are “juice-a-holics,” fill their cups with ¼ juice, ¾ water. This will decrease their daily sugar intake.

2. Switch your children from luncheon meat and hot dogs that contain dangerous nitrates to soy bologna, pepperoni and hot dogs.

3. With most high quality soy brands, children do not even taste the difference. Keep sliced vegetables and dips as healthy, “grabbable” snacks for your children to munch on.

4. Offer your children up to three healthy food choices. By doing so, you are reinforcing nutritious options and empowering their voices at the same time.

5. Eliminate processed, white flours from your child’s diet. Substitute and bake with whole grain flours such as spelt, buckwheat, quinoa, amaranth and brown rice. Refer to our Truestar’s tasty desserts for healthy cookie options.

6. Encourage your children to chew their food well. Healthy digestion and absorption of precious minerals and vitamins begins with the act of chewing.

7. Steam and puree broccoli, spinach or kale and add it to your child’s favorite pasta or spaghetti sauce.

8. Remove food bribes from disciplining tactics. This sets up an unhealthy association and relationship for children with their food.

9. For a treat, drizzle some bittersweet chocolate over fruit.

10. Stock your cupboards with sweet and salty healthy snack options such as granola, baked nachos & salsa, nuts, seeds, air-popped popcorn and pretzels.