Picky Eater? Here’s Help!
[Reprinted from Two Thousand Kisses a Day: Gentle Parenting Through the Ages and Stages by L.R.Knost. Whispers Through Time: Communication Through the Ages and Stages of Childhood and The Gentle Parent: Positive, Practical, Effective Discipline also now available on Amazon and through other major retailers.]
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I was one of those children who was incredibly picky when it came to food and, despite my mom’s gently enforced ‘one bite rule,’ I went on to become an incredibly picky eater as an adult, as well. I vividly remember as a young child gagging as I tried to force down a bite, my throat feeling like it was closing up, and like there was no way food was going to fit through there. As a very compliant child, it bothered me immensely to disappoint my mom, and, being the logical person that I was even at that young age, I remember feeling that her expectations were very reasonable and being frustrated at my own inability to comply.
Fast forward a few years to when I began having children of my own and needed to make parenting decisions about everything from breastfeeding to cosleeping to discipline. On my journey to gentle parenting I revisited my childhood memories often, finding myself appreciating my mom’s gentleness and her way of using silliness to help me see the ‘silver lining’ in life when things were hard. In some things, I chose to follow the parenting path my mom took, and in others I took a different course and blazed my own trail.
When I was at university, I worked as a certified nutrition consultant with a focus on natural approaches to nutrition, health, and fitness. I took that knowledge, along with my studies in developmental psychology, human behavior, and communication, and incorporated all of it into my parenting decisions.
As I muddled through the toddler years with my firstborn, I decided to take an approach to nutrition that was unheard of, as far as I knew. I would offer to nurse, offer the food on my plate, and offer food I’d made specifically for him, and then let my little man decide. That was the beginning of our baby led weaning, though I didn’t know that term at the time.
What I discovered then and have seen proven time and again through the years with my own six very different children as well as with the families I’ve worked with is that, given the freedom to choose, children will generally experiment with more textures and tastes than if they are forced to eat their parents’ choice of food for them. It’s simply human nature that, if a child (or an adult, for that matter!) knows that they don’t have to try a new food and that they can run to the trashbin and spit it out if they do try it and don’t like it, then they are far, far more likely to give it a chance. And if they don’t try it the first time it’s offered, or if they do try it and don’t like it, making it available again off and on in the future will give them more opportunities to try the food and perhaps end up liking it when their tastes mature a bit more.
In our home, my children know that if they don’t like what’s being served for a meal there is always an alternative in the form of a PB&J or a reheat later if they just aren’t hungry at mealtime, though if we’re sitting down together I do expect them to sit with the family and chat with us while we eat. Even if they like the food being served, they may not feel hungry for a heavy meal just then or perhaps the last time they ate that meal their tummy got upset or maybe there are other reasons they don’t want the meal that they simply can’t articulate. As the adult, I can choose to make an issue out of it and end up in an unnecessary power struggle, or I can choose to offer my children the same respect I offer myself, because you can bet your bottom dollar that if I don’t want to eat something, I’m not eating it!
Among the many benefits of this approach, beyond the greater propensity for a child to experiment with tastes and textures and beyond the elimination of mealtime battles, I also saved myself a ton of mommy guilt through the years. I had no way of knowing early on that my renaissance girl had Sensory Processing Disorder which was strongly affecting her ability to eat or that my little caboose was missing an enzyme and couldn’t eat meat. Had I spent their toddler years forcing foods on them and engaging in coercive or punitive mealtime parenting, the damage to our relationship, not to mention their health, could have been disastrous. Additionally, children who feel powerless over their lives can begin trying to recapture a sense of power by exercising excessive control over their eating with the danger of a resulting eating disorder when they get into their teen years.
So, on a practical level how do you get a toddler or preschooler to eat? Well, first and foremost, rigidly scheduling mealtimes creates a battleground in and of itself. Toddlers’ and preschoolers’ ever-shifting growth patterns cause them to go through slow-growth periods where they simply aren’t hungry and other periods where they’re hungry 24/7! Grazing, or eating multiple small meals and snacks throughout the day, not only fits these growth patterns better, but is actually a much healthier way for all of us to eat because it stabilizes blood sugar which, when low, leads to overeating as does simply eating because ‘it’s time.’ Teaching our little ones to listen to their bodies’ hunger cues is a hugely positive step toward avoiding obesity later in life, as well!
Secondly, a combination of keeping little ones active so they work up a good appetite (which also sets them on the path toward an active physical lifestyle!) and offering a variety of healthy foods throughout the day will typically be all it takes to meet their nutrition requirements. As a general guideline, toddlers and preschoolers need:
- Two to three servings of dairy (i.e. 1 oz. cheese, ½ cup milk, ½ cup yogurt);
- Four to six servings of grains (i.e. ½ slice bread, ½ cup non-sugared cereal, ¼ cup pasta, 2 crackers);
- Two servings of protein (i.e. two 1” squares of chicken, fish, or beef);
- Two to three servings of veggies (i.e. 2 tbs peas, corn, cauliflower, etc);
- And two to three servings of fruit (i.e. ½ banana, apple, orange, etc., ¼ cup raisins, blueberries, raspberries, 3-4 strawberries or grapes, etc)
Here are some fun ways to invite your little ones to make healthy eating choices:
~Breakfast ideas~
- Need an easy and healthy breakfast for little ones? Try an ice cream cone filled with almonds & bite sized chunks of fruit & cheese!
- Start little people’s day healthy & happy. Make a smiley face clock on their plate with almonds, cheese & fruit with yogurt to dip them in!
- Try making ‘apple cookies’ (apples sliced into round discs) into faces with almonds, raisins & cheese!
- Sundae breakfast! Yogurt sprinkled with granola & raisins & nuts & drizzled with local honey (helps control seasonal allergies, too), yummy! *Note: Never feed honey to a baby under a year old.
- Here comes the sun! Make frozen pancakes more healthy by surrounding them with fruit & topping with berries & almonds & drizzling with local honey!
~Lunch ideas~
- Banana Boats~Slice of whole wheat bread spread with peanut butter & local honey & wrapped around a banana. Top with just a sprinkle of brown sugar for a treat!
- Double Trouble~Celery, carrot & pretzel sticks with a scoop of cottage cheese & a scoop of peanut butter for double dipping!
- Picasso PB&J’s~Round whole wheat flat bread with small dollops of peanut butter, fruit preserves & yogurt around the edge in a colorful palate with pretzel sticks for paint brushes!
~Dinner ideas~
- Boil some cauliflower, carrots, zucchini & yellow squash until a bit mushy & puree.
1) Mix with your favorite meatloaf recipe for a hidden veggie serving!
2) Mix with spaghetti sauce & freeze in single serving containers.
- Spaghetti Twisters~Make rotini noodles instead of spaghetti noodles for a cute ‘twist’ and add your special spaghetti sauce for a tornado of veggie goodness!
- Pizza Racers~Use rectangular flatbread & lightly coat with olive oil and broil for a couple of minutes to crisp it up, then add your souped-up spaghetti sauce & let your little ones top with mozzarella ‘racing stripes’ & pepperoni ‘racing tires’ for a super-charged dinner!
- Pureed cauliflower also works great mixed with mac & cheese, stuffing, and mashed potatoes for a hidden veggie to round out any meal!
Related posts:
Toddlers, Tantrums, and Time-Ins, Oh My!
Practical Gentle Discipline Guide
Tots to Teens~Communication Through the Ages and Stages
A Place to Rest~Becoming Your Child’s Safe Harbor
Love in the Time of Cosleeping
Your Baby isn’t Trying to Annoy You; He’s Trying to Communicate!
Award-winnning author, L.R.Knost, is the founder and director of the children's rights advocacy and family consulting group, Little Hearts/Gentle Parenting Resources, and Editor-in-Chief of Holistic Parenting Magazine. Books by L.R.Knost include Whispers Through Time: Communication Through the Ages and Stages of Childhood ; Two Thousand Kisses a Day: Gentle Parenting Through the Ages and Stages ; The Gentle Parent: Positive, Practical, Effective Discipline ; and Jesus, the Gentle Parent: Gentle Christian Parenting the first four books in the Little Hearts Handbook gentle parenting series, and children’s picture books Petey’s Listening Ears and the soon-to-be-released Grumpykins series.
Seuss-ified~Craft-astic~Snack-errific~Education-cool~Fun!
“You’re never too old, too wacky, too wild, to pick up a book and read to a child!”
Seussville~Read Across America
March 1st is World Book Day, and March 2nd is Dr. Seuss’ Birthday Extravaganza which includes the release of the much-anticipated new movie, The Lorax! If you’re a book-obsessed, homeschooling, movie-loving, Seussiac like I am, it’s practically a national holiday! And when you add my excitement over my newest little home-grown reader, it’s definitely time for a Seusserrific Celebration!
In honor of all of this wonderfulness and to help launch my new little reader into the wonderful world of books, I’ve been scouring the web, the bookshelves, and my scattered brain for all the Seussical fun I could find for my little people and yours. Here are a few of my finds!
Staples has these awesome Cat in the Hat cutouts intended for use on a bulletin board, but we repurposed them for several games such as BIG LETTER~little letter Match-up and Seusstastic Scavenger Hunt. For BIG LETTER~little letter Match-up I drew capital letters and their counterparts on the backs of the cutouts and laid them out in a 3 x 3 grid. For Seusstastic Scavenger Hunt I wrote clues on the cutouts to help my little people find Dr. Seuss books I’d hidden throughout the house and tucked the clues in each book so that when they found one book and we read it, they’d find the next clue hidden in the pages of the book they’d just found…a two-fer! So fun!
We also made up a Go Fish in the Bowl game matching upper and lower case letters. It’s just your basic Go Fish, but somehow on Cat in the Hat cut-outs it became magical!
The simple addition of some stripey ‘Seuss Socks’ (Dollar Tree!) was enough to make The Foot Book even more engaging than it already is on its own!
Some leftover pieces of an old game yielded a plastic Green Eggs and Ham to play a Would You~Could You spin on the old Mother May I game. We placed the Green Eggs and Ham game piece at one end of the room and took turns asking questions like ‘Would you, could you let me take three steps forward?’ and giving directions like ‘Could you, would you jump up and down and take one step back?’
We’re putting together a Seuss Quiet Bag which we’ll be adding to over time, and I’m working on making a Cat in the Hat Calm-Me-Jar for our bag. I’ll post a picture here as soon as it’s done! Right now we’ve got favorite books and our Go Fish in the Bowl cards in this cute, little Seuss backpack I found at a thrift store.
Here it is! Meet the The Cat in the Hat Can Help You with That Calm-Me-Jar!
And here is my six year old’s contribution to the Seuss Birthday celebration~Seuss Tower! Watch out Donald, my little funny-face is out to trump you, lol!
Check out these 7 Tips for Raising Bookworms!
Here are some awesomely Seusstastic links to crafts and games and yummy Seuss treats you and your little ones will love!
Source: zakkalife.blogspot.com via Linda on Pinterest
Make Seusstastic Lorax trees from pencils!
Source: meetthedubiens.com via Linda on Pinterest
Oreos, white and red chocolate, and marshmallows equal Seussalicious Cat in the Hat cookies!
Source: madtownmacs.blogspot.com via Linda on Pinterest
A Seussville craft for little Seusslets to create!
And check out this abSeusslutely ObSeussed site for literally hundreds and hundreds of Seusstastic crafts, books, games, recipies, ideas, and links!
Related posts:
Children who love to read…READ! Engaging children’s hearts in the wonder of reading instead of just training their minds in its mechanics. Raising Bookworms
It’s time for a return to childhood, to simplicity, to running and climbing and laughing in the sunshine, to experiencing happiness instead of being trained for a lifetime of pursuing happiness…it’s time to let children be children again. A Return to Childhood
Think homeschooled children are unsocialized, over-controlled, locked-away-from-the-world misfits? Think again! My Renaissance Girl
A Seussical List of Parenting Tips!
Alphabet Fun~Imagination From A to Z!
Live to Play~Play to Learn~Learn to Live!
Making Money Matters Make Cents
One Slippery Sock & Other Silly Tools for your Parenting Toolbox!
Award-winnning author, L.R.Knost, is the founder and director of the children's rights advocacy and family consulting group, Little Hearts/Gentle Parenting Resources, and Editor-in-Chief of Holistic Parenting Magazine. Books by L.R.Knost include Whispers Through Time: Communication Through the Ages and Stages of Childhood ; Two Thousand Kisses a Day: Gentle Parenting Through the Ages and Stages ; The Gentle Parent: Positive, Practical, Effective Discipline ; and Jesus, the Gentle Parent: Gentle Christian Parenting the first four books in the Little Hearts Handbook gentle parenting series, and children’s picture books Petey’s Listening Ears and the soon-to-be-released Grumpykins series.
My Renaissance Girl
There’s another teenager in our house! My Renaissance Girl turned thirteen this week. It’s hard to believe my little preemie who started her days in the NICU, came home at 3 lbs 13 oz on an apnea/heart monitor, has struggled with severe dyslexia, sensory and auditory processing disorders, vestibular issues, attention deficit disorder, and more, is now a poised and confident young lady who is frequently absorbed in classic literature, enthralled with the art of Masters such as Van Gogh and Degas, and who’s musical tastes run from Mozart to The Beatles.
My children are homeschooled and are quite used to interacting in a mutually respectful manner with adults in banks, doctor’s offices, libraries, etc, so it’s always a bit of a culture shock when we run into society’s negative view of adolescents as we did on Renaissance Girl’s birthday. Literally, every time we mentioned that it was her thirteenth birthday as we shopped for gifts and took her for a birthday lunch, the reaction was rolled eyes and either expressions of condolences or warnings to my husband and I. Well, except for the one waiter who leered at her until my hubs caught his eye and shut him down!
What a world we live in, seriously. Is it any wonder that teenagers seem to have anti-social tendencies when, based on chronology alone, they’re either pigeon-holed as miscreants without anyone taking the time to actually talk to them (or, more importantly, listen to them!) or immediately become the object of sexual attention?

My Renaissance Girl
For those of you willing to look beyond the number of years a person has lived on this earth and see the person themselves, let me introduce you to a young lady who has some amazing gifts to offer this world…my Renaissance Girl!
Renaissance Girl has a heart for the elderly, the poor, the hurting, for anyone who is suffering. From her earliest years she would toddle up to an elderly person sitting alone at church or the park and climb up beside them to ‘chat’ or sing them a song or show them a flower she’d picked. Her heart breaks when she hears of children being abused or neglected, and she plans to adopt as many as her future husband will agree to (and with her sweet, strong spirit, I imagine she’ll follow through on that!)
The paintings of The Masters ignite Renaissance Girl’s imagination. For her birthday we ordered a Van Gogh’s ‘Starry Night’ inspired ice cream cake from our little town’s best kept secret…Donna C, the decorator at our local Dairy Queen!
As part of our interest-led homeschooling, we’ll be working our way through unit studies on Michelangelo, Renoir, Van Gogh, Picasso, and more with materials from here.
Source: artmuralsforkids.blogspot.com via Linda on Pinterest
Renaissance Girl has decorated her room like a small artist’s loft with a drafting desk, a custom mural of a Parisian street scene (by your’s truly!), a romantic little reading nook with twinkle lights, and a stainless steel cable (Ikea!) stretched across the wall for her to hang her art, along with an art wall waiting to be filled.
Renaissance Girl studies with Mozart filling the silence (an SPD and ADD coping technique), and then rocks out to the Beatles on her brother’s Xbox Rock Band. She picks out tunes on the piano, trying to teach herself to play by ear, and is working on teaching herself to play the guitar.
Her beautiful mind sees the world through a unique lens similar to those of historical icons such as Thomas Edison, Leonardo Da Vinci, Benjamin Franklin, and Albert Einstein. While academics have been a huge challenge for her, the artistic and musical gifts she’s been given are incredible, and her gentle, sensitive soul is a rare and precious treasure. Many years of therapy have yielded the ability to read, and she’s like a butterfly newly emerged from her cocoon. Jane Eyre, Little Women, Anne of Green Gables, all have sent her beautiful mind soaring to different times and places, and all have become intimate, lifelong friends with my sweet Renaissance Girl. (From Beautiful Minds)
From her own artistic ability to her fascination with The Masters, her beautiful voice to her eclectic taste in music, and her humorous storytelling to her love of literature, my Renaissance Girl is much, much more than ‘just’ a teenager or ‘just’ a girl or ‘just’ anything. She is an incredible gift to the world, and our family is blessed beyond measure to have her!
Think homeschooled children are unsocialized, over-controlled, locked-away-from-the-world misfits? Think again!
From goofing around in Goofy hats at Downtown Disney to playing Just Dance 3 on the Xbox Kinect, from gales of giggles pushing each other on the tire swing to gathering around to check out the awesome cello mastery of ThePianoGuys, from chowing down on mexican food at Tijuana Flats to burning waffles for breakfast, and from trying on jewelry to decorating cupcakes, these homeschooled girls are as All-American as apple pie!
Check out Renaissance Girl’s favorite YouTube version of ThePianoGuy’s dueling cellos!
Happy 13th Birthday, My Renaissance Girl!
Related posts:
Helping Unique Learners Find Their Genius
200 Ways to Bless your Children with a Happy Childhood
Playground Confessions~Look Who’s Talking!
Into the Looking Glass~Teens and Self-Esteem
Tots to Teens~Communication Through the Ages and Stages
Gentle Parenting~The Teen Years…Tips for Talking to Teens
Award-winnning author, L.R.Knost, is the founder and director of the children's rights advocacy and family consulting group, Little Hearts/Gentle Parenting Resources, and Editor-in-Chief of Holistic Parenting Magazine. Books by L.R.Knost include Whispers Through Time: Communication Through the Ages and Stages of Childhood ; Two Thousand Kisses a Day: Gentle Parenting Through the Ages and Stages ; The Gentle Parent: Positive, Practical, Effective Discipline ; and Jesus, the Gentle Parent: Gentle Christian Parenting the first four books in the Little Hearts Handbook gentle parenting series, and children’s picture books Petey’s Listening Ears and the soon-to-be-released Grumpykins series.
30 Days of Thanksgiving~Day 24~Traditions!
I am thankful for traditions!
For me, tradition is synonymous with home and family. Whether it’s my personal home and family or my home country and people, our traditions define who we are, bind us together, and give us roots.
The knowledge, unity, and security that come from our traditions give us strength and courage, and it is this strength and courage that fuel our ability to reach out to those in need, give mercy to those who have failed us, and accept those who differ from us.
This Thanksgiving, I give thanks for those customs and traditions who make us…US!
Award-winnning author, L.R.Knost, is the founder and director of the children's rights advocacy and family consulting group, Little Hearts/Gentle Parenting Resources, and Editor-in-Chief of Holistic Parenting Magazine. Books by L.R.Knost include Whispers Through Time: Communication Through the Ages and Stages of Childhood ; Two Thousand Kisses a Day: Gentle Parenting Through the Ages and Stages ; The Gentle Parent: Positive, Practical, Effective Discipline ; and Jesus, the Gentle Parent: Gentle Christian Parenting the first four books in the Little Hearts Handbook gentle parenting series, and children’s picture books Petey’s Listening Ears and the soon-to-be-released Grumpykins series.
30 Days of Thankfulness~Day 23~Little Chefs!
I am thankful for little chefs!

Award-winnning author, L.R.Knost, is the founder and director of the children's rights advocacy and family consulting group, Little Hearts/Gentle Parenting Resources, and Editor-in-Chief of Holistic Parenting Magazine. Books by L.R.Knost include Whispers Through Time: Communication Through the Ages and Stages of Childhood ; Two Thousand Kisses a Day: Gentle Parenting Through the Ages and Stages ; The Gentle Parent: Positive, Practical, Effective Discipline ; and Jesus, the Gentle Parent: Gentle Christian Parenting the first four books in the Little Hearts Handbook gentle parenting series, and children’s picture books Petey’s Listening Ears and the soon-to-be-released Grumpykins series.
Meanderings by Rosemary Jones
I wish there was someplace less than 30 miles away that could make me a good macchiato. But nooooo. Seattle is the only home of decent coffee. Not li’l ole Everett. I wish baristas wouldn’t ask “Like, a caramel macchiato?” when you order your drink.
I wish we could live in Seattle. The pawnshops, the boarded up pay-by-the-hour motels, the dirt of our surroundings wears on me at times. But then I see the dirt of Seattle, and know that there are hurting people and disease of the soul and ugliness everywhere and that the only utopia will be after this life. And then I come home and see the beauty of our culturally diverse neighborhood; projects yes, but a dozen countries represented, children tearing about in the nearby parks hollering at each other in a dozen different languages, and I know our multi-cultural-ministry hearts are planted here for a reason.
I wish Jesus were here in the flesh so I could ask Him a whole load of questions.
I wish my little section of heaven would include my CuteBoy best friend ever, a truly free spirit, texture and color and beauty yet unseen, somehow the perfect blend of a rich, heterogeneous urban dwelling with galleries and street musicians and food hawkers on one half and the other half an endless ocean, the waves crashing, the salty seaweed scent soothing, and the ability to switch between the sounds of the urban and the sounds of the sea at my will. I would wish for the assignment of food, food, food, glorious food. Heavenly food, access to anything and everything, each era, each region, each culture on earth and in heaven represented on my menu; no burnt fingertips, no pots boiled over, no underdone bites. I’d serve a dozen courses to Esther and Vashti and Hagar and Jael and every other fierce woman in Biblical history. I’d serve them to my dear Ruthie, my Ugandan sister I wish to see this side of heaven. I’d serve them to my grandmother and my sister… the older sister I was supposed to have, who was taken to heaven too soon, I’d serve them to my babies I never got to hold. And of course Jesus in the flesh so I can ask Him a whole load of questions. We would eat and drink and talk and never grow full or tired or bored or annoyed because someone said something stupid.
But chances are, He’s laughing at my wishing imaginings of heaven ’cause His unknowable plans are a whole lot better. I wish I had a home big enough for all of these babies.
I wish for the day we take our family to that Great Horn, the source of the Nile, the land that holds the best food in the world to finally meet the rest of our babies I know God has for us.
I wish I saw children spoken to with the respect they deserve more often than I do.
I wish I knew how to say more than “Where’s the post office?” in Russian. That was an expensive class.
I wish Every Single Person would take the time to listen to this man’s story. Really Listen To It.
And while you’re at it, read this book too.
I used to wish for bigger breasts, critically eyeing my 12-year-old body, wishing for justthatmuchmore and now I wish for a flatter stomach, critically eyeing my 32-year-old momma body, wishing for justthatmuchless. Which my husband reminds me is absurd, it’s sexy because it’s an empty pocket where our daughter grew and how much more beautiful is that? I now wish my daughter will not be subjected to our culture’s obsession with physical perfection, and if necessary, has her own husband to remind her of her true beauty.
I wish I always knew what was going on in my BabyGirl’s head and how to translate her sweet babblings and raspberries into words I understand.
I wish I knew how to make a killer hollandaise sauce. And a sexy poached egg. And perfectly crisp hashbrowns. Then I would never have to go to another diner again.
I wish I could bottle the scent in the crook of my daughter’s neck. But it’s so much more than the scent… It’s the sensation of her hair grazing her earlobe and the tip of my nose, it’s her giggles when I kiss her, it’s the peace of breathing her in after she’s asleep. That’s what I wish I could bottle.
I wish Every Single Child was parented with intentionality, with grace, without violence, with the closest thing we can possibly achieve to the perfection of our Heavenly Father.
I wish every heart, including mine, would expand to defend and provide and rescue the orphan. That every heart would break for the things that break His.
Only I don’t have to wish. Because I serve a God who hears my prayers and does as He sees fit.
Which even though I don’t understand it, is usually better than my wishes anyway.
Award-winnning author, L.R.Knost, is the founder and director of the children's rights advocacy and family consulting group, Little Hearts/Gentle Parenting Resources, and Editor-in-Chief of Holistic Parenting Magazine. Books by L.R.Knost include Whispers Through Time: Communication Through the Ages and Stages of Childhood ; Two Thousand Kisses a Day: Gentle Parenting Through the Ages and Stages ; The Gentle Parent: Positive, Practical, Effective Discipline ; and Jesus, the Gentle Parent: Gentle Christian Parenting the first four books in the Little Hearts Handbook gentle parenting series, and children’s picture books Petey’s Listening Ears and the soon-to-be-released Grumpykins series.