Mindful Girl Blog

Mindful Girl is excited to kick off an ongoing series of guest contributions from local holistic health experts. Today’s point of view is courtesy of Nicole Koroghlian, a social worker, community educator, and founder of NJ-based Wholesome Kids Cook. Nicole is also a certified Dr. Sears’ L.E.A.N. Program Coach, teaching parents and kids how to live a healthy lifestyle through eating nutritious foods and keeping fit.

By Nicole Koroghlian, Wholesome Kids Cook

 I broke my own meal-time rules yesterday. Never serve my kids a new food without offering at least one or two other familiar foods at a meal. 

My rule is based on my own experiences, talking with other parents, and countless hours of research on the topic of picky eating.  Children can be fearful and hesitant to try new things and that includes new foods.  However, despite this, I believe that to grow a healthy eater, you need to continue to introduce new foods and then offer them regularly. BUT, take baby steps.  This is where my rule comes into play.  If you want your children to try something new, invite a few supporting “cast members” (familiar foods) to the dinner plate so it’s not so overwhelming.  Plus, if it doesn’t work out, your kids have something to eat for dinner, avoiding the urgency to become a short order cook and whip up another meal.

Despite my own better judgment and advice, last night at dinner, I threw my sons (ages 5 and 7) a curve ball and then I made an “error on the play.”  Yes, even the “experts” make mistakes. 

Feeling brave last night, and perhaps a little cocky, I prepared pan-seared tilapia with a citrus/shallot sauce (which sounds more complicated than it actually is, really), fruited couscous and roasted Brussels sprouts for dinner last night.  This was a new menu, but I figured they like breaded tilapia and they like grilled salmon with lemon, so why not tilapia pan-seared with a citrus/shallot sauce?

We sat down for dinner and my kids were completely surprised by what was on their dinner plates.  I forgot even the most adventurous child can get thrown off with something new. They reluctantly agreed to try the fish.  “Yuck,” they said, most likely having made up their minds already.   

Determined not to give up my husband and I encouraged them some more and asked if they would like more lemon on their fish. “You love lemon on your fish,” we reminded them.  “No!” they said, and things started to spiral.   My younger son began to cry and yelled, “Now I am going to be starving!”  Tears streamed down his face.  Okay, a little melodramatic but it was working.

THEN, as if it couldn’t get any worse, he cried out, “I just want a hot dog.”  A hot dog?!?  I could feel the knife go through my heart.  I have worked so hard to get my children to enjoy real food, not the usual kid fare.  And now my son is crying for a hot dog.  (And this is from a kid who says I quote, “Peas and carrots are so yummy, make me an asparagus frittata, I just love green beans.”  And for the most part is an adventurous eater. Go figure.) 

Crying…Requests for hot dogs.”I’m going to starve.”  All this commotion was swirling around in my head.  What was I suppose to do?  I didn’t have a plan.  And my son’s cries tugged at my heart strings. My immediate response was “don’t worry we will get you something else to eat”…Major ERROR On The Play!  

As the words came out of my mouth, I knew I just broke another rule.  Never become a short-order cook at meal time.  What message does this send? Cry, wail, complain and you will get something else to eat.  Oh boy, did I mess this up big time.

Although I didn’t actually prepare something else, I did serve them some left-over roasted turkey, cheese and raw veggies. It still represented the same message. 

They finished eating, excused themselves from the table and my husband and I continued to enjoy the delicious dinner along…with a glass of wine.  Feeling slightly deflated, but still optimistic, I figured tomorrow is a new day and I will try again. 

But I was reminded tonight that they are still kids. They want to eat familiar foods, yet for the most part, I have been successful in developing their healthy eating habits by following a few simple “rules.”

1. Take baby steps to develop their palates.
2. Expose them to new foods regularly.
3. And, most of all, respect them. Respect what they do and don’t like, but don’t cater to their every whim. 

I will present them with the fish again soon, but next time, I’ll offer it with a side of homemade oven-fries for a little safe measure.