Dealing with finicky kids is a hassle. It’s much easier to prevent disordered eating habits to begin with. There are a number of things parents can do to prevent their child from becoming a picky eater.

How to prevent picky eating habits

1. Eat a variety of foods while pregnant or nursing

Your baby’s palate is being calibrated based on what you eat during pregnancy. They sample what you eat via the placenta and fluid in the amniotic sac. For example, when expectant mothers drink carrot juice during the third trimester, their babies are more likely to enjoy carrots later on. Eating a wide variety of healthy foods during pregnancy will help program your baby to be a healthy, adventurous eater themselves.

2. Delay the introduction of junk foods

Do your best to refrain from junk foods until after age 2. Many babies are being fed things like french fries or pastries as early as 4-6 months. An isolated french fry isn’t going to ruin them, but give your baby’s palate time to develop before overloading them with junk food. After age 1 the occasional treat is okay, but you still want to limit junk food. As a general rule, the less junk food they eat between the ages of 0 and 2, the lower the odds they’ll become a picky eater.

3. Eat a healthy, balanced diet yourself

By far the biggest factor determining whether or not a child becomes a picky eater are the habits of the parents themselves. Do you eat a balanced diet yourself? Is your pantry loaded with junk food items? Kids can only develop seriously disordered eating habits if the parents acquiesce and bring these items into the house.

4. Stage healthy foods

Set fruits and vegetables out on your countertop where they are easily seen and readily accessible to children. You’ve probably heard of the see-food diet: I see food, I eat it. This principle works on children as well, and can be used to promote healthy choices.

5. Read books and magazines

Taste is as much psychological as it is physical. You can build your child’s desire to eat a wider variety of foods by immersing yourselves in books that encourage healthy eating or feature an array of exotic cuisines.

How to promote healthy eating in children

A full discussion on how to encourage healthy eating in children can be found in our eBook Picky No More. It’s just $4.99, and all author proceeds from your purchase will go to further our charitable causes.