Enhancing Meal Nutrition for Picky Eaters

As caregivers, we all share the same goal: to provide our children with the best possible nutrition to support their healthy growth and development. However, when faced with a child who is selective about their food choices or doesn't eat much, mealtime can become quite the ordeal.

For many parents, the challenge is compounded by the fact that their child simply doesn't consume a substantial amount of food. In such cases, every bite becomes crucial - an opportunity to pack in as many nutrients as possible to support their well-being. Whether it's due to selective taste buds, sensory sensitivities, or just a strong-willed nature, encouraging a picky eater to embrace a balanced diet can feel like navigating uncharted territory.

In this article, we're uncovering practical strategies to enhance the nutritional content of meals without compromising on taste. We recognize the challenge of balancing your child's food preferences with their nutritional needs, and our goal is to offer feasible solutions that fit seamlessly into your everyday life. Join us as we explore ways to make your child's meals more nutritiously dense and transform mealtime into a nourishing and pleasurable experience for even the most selective eaters.

Practical Strategies to Enhance Nutrition:  

1. Healthy Fats: Enhance your child's meals with additional calories and healthy fats by incorporating oils like olive oil, avocado oil, or coconut oil. You can mix them into your child’s pancake batter, oatmeal, smoothies, rice, meatballs, baby food, soups, and stews, among other dishes. The flavor is relatively neutral, allowing it to blend seamlessly, yet it provides a nutritional boost to your child's meal. Healthy oils play a crucial role in a child's diet as they provide essential fatty acids necessary for growth and development. These fatty acids, such as omega-3 and omega-6, are vital for brain development, immune function, and overall health.

2. Seeds: Incorporating hemp seeds, chia seeds, sesame seeds, or flaxseeds into your child's meals can significantly enhance their nutritional value. 

• Hemp seeds provide complete proteins and omega-3 fatty acids crucial for brain function. They can be mixed into a pasta sauce, pancake batter, a smoothie, a yogurt bowl, oatmeal, and more. 
• Chia seeds are rich in fiber, antioxidants, and calcium, supporting digestive health, heart health, and bone development. They can be mixed into smoothies or fruit purees to increase fiber and protein intake. Another option is to use chia seeds as a thickening agent in puddings or jams by combining them with liquid and allowing them to gel. Additionally, you can add chia seeds to baked goods such as muffins, pancakes, or bread for an extra nutritional punch. However, it's essential to soak chia seeds before consuming them to prevent choking hazards, especially for young children. 
• Sesame seeds offer minerals like calcium and iron, along with antioxidants that promote overall health. Sesame seeds are also a good source of healthy fats and protein, providing sustained energy and supporting growth and development. You can sprinkle toasted sesame seeds over salads, stir-fries, or roasted vegetables to add a nutty flavor and crunchy texture. Incorporating sesame seeds into homemade granola bars or energy bites provides a nutritious boost to snacks. Additionally, you can mix sesame seeds into yogurt, oatmeal, or smoothie bowls for added protein and healthy fats. Another option is to use sesame seeds as a coating for chicken tenders or fish sticks to create a crispy crust that kids will love. Sesame seeds can also be ground into a paste, known as tahini, which can be spread on toast or used as a dip for fruits and vegetables. With their mild flavor and nutritional benefits, sesame seeds are a versatile ingredient that can enhance the taste and nutritional value of kids' meals and snacks.
• Flaxseeds are one of the best plant-based sources of omega-3 fatty acids, which is important for brain health and cognitive function. They are also rich in fiber, antioxidants, and provide essential vitamins and minerals, supporting overall health and well-being. You can blend ground flax seeds into smoothies, mix into oatmeals, or bake them in muffins and pancakes. 

3. Nuts: Nuts are rich in healthy fats, which are essential for brain development and overall growth in children. They are also a great source of protein, fiber, vitamins, and minerals. It's important to be mindful of allergies and choking hazards when introducing nuts to young children and to offer them in age-appropriate forms, such as nut butters or finely chopped. You can blend nut butters into pancakes, smoothies, oatmeals, granola bars, muffins, yogurts, popsicles, and more. You can also use them as a dip for fruits like apples.

4. Popsicles: A fun way to get your little one to eat a dense meal. Create your own healthy popsicles using a variety of ingredients such as frozen fruits, nut butters, vegetables, and nutritious fats like coconut milk. Explore our nutritious popsicle recipes conveniently located in the Little Lunches app. 

5. Broths: When cooking rice, quinoa, soups, stews, chilies, etc., opt for using low-sodium bone, chicken, or beef broth to increase the meal's nutritional value instead of using water.

6. Sauces: Increase the nutritional value of any sauce by mixing in legumes, vegetables, or animal proteins into it. For example: 

• You can blend cooked legumes like black beans, chickpeas, or lentils into a paste-like consistency then stir this legume paste into sauces such as chili, spaghetti sauce, or taco sauce. For example, cooked red lentils blend really well into red pasta sauce. Legumes are rich in protein and fiber, making them a nutritious addition to any meal.
• Steamed carrots, bell peppers, or squash can also be blended into pasta sauce. 
• Finely chop vegetables like onions, carrots, celery, and bell peppers, and sauté them in olive oil until they're soft and fragrant. Then, add these sautéed vegetables to sauces like Bolognese sauce, Alfredo sauce, or curry sauce. Not only will the vegetables add nutrients, but they'll also enhance the texture and flavor of the sauce.
• Use vegetable broth instead of water as a base for your sauce. 

By incorporating the practical strategies outlined in this article, parents can enhance the nutritional value of their children's meals without sacrificing taste or succumbing to mealtime battles. Whether it's adding in extra nutrients through creative cooking techniques or introducing new foods in a positive and supportive environment, there are plenty of ways to ensure that picky eaters are getting the essential nutrients they need to thrive. 

For those seeking further support and guidance, the Little Lunches app offers a convenient solution. With personalized meal plans tailored to each child's dietary needs, parents can take the guesswork out of mealtime and rest assured that every dish is nutritionally dense and balanced. By leveraging the resources and expertise provided by the Little Lunches app, parents can simplify the process of feeding picky eaters and cultivate healthy eating habits that will last a lifetime. With dedication, patience, and the right tools at hand, mealtime can become a nourishing and enjoyable experience for the whole family.

By: Jessica Facusse, co-founder of Little Lunches
Reviewed by: Vivian Castillo, MS, RD, CNSC