Helpful Tips for Kid-Friendly Holiday Meals Even Picky Eaters Will Love!
The holidays are upon us again, which means soon you’ll be whipping up a festive feast or enjoying dinner with family and friends.
If you have a picky eater, you know that holiday meals can be challenging. We spoke with Sandy Selby, MS, RD, CSSD Senior Manager, Nutrition Outreach for Florida Dairy Farmers, for some suggestions on how holiday meals can be more kid-friendly and easy ways for picky eaters to get essential nutrients, like those found in dairy, from their meals.
TBPM: What are some good foods to serve picky eaters that’ll make meals more enticing?
Sandy: Try to incorporate as much color as possible, like fruits and vegetables. Overall, it's really about variety. We don't want kids to just eat from the grains group or the protein group. We want to incorporate all five food groups into our diet, including dairy which contributes 13 essential nutrients, that can give you a lot of bang for your buck nutritionally.
TBPM: What are some fun ways to incorporate more dairy during holiday meals?
Sandy: Serve what works best for you, like a yogurt-covered banana, for example. You could dip a banana in yogurt, freeze it, and add peanut butter or a drizzle of chocolate – something that's going to make it a little bit more fun.
Flavored milk is also a great tool. They are going to add a little bit of extra sugar to the diet; however, that will be offset by the additional nutrients you're going to receive from the milk. Oftentimes kids actually drink more flavored milk than they would white milk, so they're getting an increased boost in nutrition too.
TBPM: Any tips to sneak in certain foods or ingredients that kids might not love, but would provide extra nutrients?
Sandy: The one that comes to mind most frequently is swapping sour cream for Greek yogurt. You’re going to increase protein, but you're going to have a similar taste and texture.
Mostly, it's about adding. What can be added to a recipe? Maybe cheese added to mashed potatoes. A yogurt dip for fruit or vegetables made from Greek yogurt rather than a dip that might be more sugary or lower in protein. Simple swaps make the difference.
TBPM: Do you have any suggestions for kids who don’t like dairy foods or can’t have dairy in their diet?
Sandy: Food allergies are very real – potentially life-threatening. For kids with a dairy allergy, look at things like soy milk or pea milk, which are nutritionally comparable to cow's milk, offering a similar eight grams of protein per cup.
For kids who may be a bit pickier, expose them to new foods – just put a little bit on their plate. They're seeing it, touching it, smelling it; they may not eat it the first time, but seeing it frequently may encourage them to try it down the road. Adding Greek yogurt or cheese to mashed potatoes is a really good example where it’s not super visible, and you're getting more of that potato experience, but you are increasing nutrition benefits too. Regardless of how a child eats, the goal is to add as much food variety as possible to get the nutrition they need for proper growth and development.
It’s not always possible for picky eaters to have a regular rotation of different foods, so it’s important that they get that variety.
TBPM: How can we make picky eaters comfortable with holiday meals prepared outside their home?
Sandy: It can be a struggle. The best advice I have is to put a little bit on their plate, expose them to it, but do not force them to consume it. It's an exposure. Maybe expose them to it five or ten times, and eventually, they may realize, ‘Okay, I've seen this before, maybe I'll give it a taste.’ Whether you're dining at home, visiting someone else, or eating out, try to ensure that there are one or two ‘safe foods’; foods that you know your child will eat.
As parents, we have to give ourselves grace; we know that one meal is not going to make or break their whole diet. If they have a couple of foods that are familiar and feel safe to them, that is fine for a meal or two during the holidays.
TBPM: Any advice on how to respond to your child when someone questions what’s on their plate?
Sandy: Tell your children, ‘I want you to listen to your body. Are you giving your body what it needs? Do you feel full? Is there something else that you'd like to add to your plate?’ Ultimately, we can help decide what goes on their plate, but they're the ones who decide what they eat. So, make sure that they feel comfortable, and everything else is another person's opinion.
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