Helping Picky Eaters Enjoy Nutritious Foods in the Summer

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Helping picky eaters enjoy nutritious foods in the summer


As parents, we all want our children to thrive, both physically and emotionally. Ensuring they consume a balanced and nutritious diet is fundamental to their well-being. However, if you have a picky eater at home, this task can seem daunting, especially during the summer months when routines change and temptations like ice cream and sugary snacks are everywhere. At Prairie Naturopathic Doctors in Moorhead, Minnesota, we believe in using naturopathic medicine and holistic health approaches to guide parents in helping their children develop healthy eating habits. In this blog, we'll explore strategies and natural remedies to encourage your child to enjoy nutritious foods, focusing on the benefits of nutritional therapy and herbal supplements.


Understanding picky eating

Picky eating is a common phase that many children go through. It's important to understand that this behavior can stem from various factors, including developmental stages, sensory sensitivities, and even emotional states. Recognizing the underlying reasons behind your child's picky eating can help you address it more effectively. Naturopathic medicine emphasizes the importance of understanding the whole child, including their physical, emotional, and psychological needs, to provide the best care possible.


Embracing holistic health practices

A holistic health approach considers the entirety of a child’s environment and lifestyle. By creating a positive and stress-free eating environment, you can make mealtimes more enjoyable for your child. Here are some holistic practices to incorporate:


Family meals: eating together as a family can make mealtimes more enjoyable and less stressful. It also sets a positive example for children, showing them that eating nutritious foods is a normal part of everyday life.


Mindful eating: encourage your child to pay attention to their hunger and fullness cues. This can help them develop a healthy relationship with food and reduce anxiety around eating.


Consistent routines: establishing regular meal and snack times can provide a sense of security and predictability, making it easier for children to try new foods.


Nutritional therapy for picky eaters

Nutritional therapy is a cornerstone of naturopathic medicine and involves using food as medicine to promote health and well-being. Here are some strategies to help your picky eater embrace nutritious foods:


Involve your child: let your child participate in meal planning, grocery shopping, and food preparation. When children have a hand in making their meals, they are more likely to try and enjoy the foods they've helped create.


Make food fun: present foods in fun and creative ways. Use cookie cutters to make shapes out of fruits and vegetables or create colorful and appealing food art on their plates.


Offer choices: provide a variety of healthy options and let your child choose what they want to eat. This empowers them and increases the likelihood that they will try something new.


Sneak in nutrition: incorporate nutritious ingredients into foods your child already loves. For example, add pureed vegetables into pasta sauce or smoothies.


Be patient and persistent: it can take multiple exposures to a new food before a child is willing to try it. Be patient and continue to offer healthy foods without pressuring your child to eat them.


Leveraging herbal supplements

Herbal supplements can support your child’s overall health and may help address specific nutritional gaps. However, it's important to consult with a naturopathic doctor before introducing any supplements to your child's diet. Here are some gentle and safe options to consider:


Multivitamins: a high-quality children's multivitamin can help fill in nutritional gaps and ensure your child is getting essential vitamins and minerals.


Probiotics: these beneficial bacteria support gut health, which can improve digestion and overall immunity. Yogurt with live cultures or a child-friendly probiotic supplement can be beneficial.


Omega-3 fatty acids: essential for brain development and function, omega-3s can be found in fish oil supplements or foods like flaxseed and chia seeds.


Herbal teas: gentle teas like chamomile or peppermint can soothe digestive issues and promote relaxation, making mealtimes more pleasant.


Summer strategies for nutritious eating

The summer season provides unique opportunities to incorporate nutritious foods into your child’s diet. Here are some summer-specific strategies:


Farmers markets and gardens: take advantage of local farmers markets or home gardening to introduce your child to fresh, seasonal produce. The experience of picking their own fruits and vegetables can be exciting and encourage them to try new foods.


Healthy hydration: instead of sugary drinks, offer your child infused water with slices of fruits like strawberries, lemons, or cucumbers. Homemade smoothies with vegetables and fruits can also be a refreshing and nutritious option.


Outdoor picnics: make mealtime fun by having picnics in the park or your backyard. Pack a variety of healthy snacks and meals, and enjoy the outdoor setting together.


Cooking classes: look for local cooking classes designed for children. These classes can teach them about healthy eating and cooking skills in a fun, interactive way.


Engaging activities: combine physical activity with healthy eating. For example, after a family bike ride, enjoy a nutritious snack together. Physical activity can increase appetite and make children more willing to try new foods.


Addressing emotional and sensory factors

Picky eating can sometimes be linked to emotional or sensory factors. Naturopathic medicine and holistic health approaches can help address these aspects:


Sensory sensitivities: some children are sensitive to the textures, smells, or appearances of certain foods. Introducing new foods gradually and in different forms can help them become more comfortable.


Emotional support: anxiety, stress, or changes in routine can affect a child’s eating habits. Providing a supportive and calm environment can help them feel more secure and willing to try new foods.


Positive reinforcement: praise and encouragement can go a long way. Celebrate small victories when your child tries a new food, even if they don’t like it right away.


Modeling behavior: children learn by observing. Show enthusiasm for trying new foods yourself, and your child may be more likely to follow your lead.


Personalized support at Prairie Naturopathic Doctors

At prairie naturopathic doctors, we understand that every child is unique. Our personalized approach to naturopathic medicine combines nutritional therapy, herbal supplements, and holistic health practices to support your child’s individual needs. We work closely with families to develop strategies that promote healthy eating habits and overall well-being.



Helping a picky eater embrace nutritious foods is a journey that requires patience, creativity, and a holistic approach. By incorporating principles of naturopathic medicine, engaging in holistic health practices, and leveraging natural remedies like nutritional therapy and herbal supplements, you can support your child in developing a healthy relationship with food. At prairie naturopathic doctors, we are here to guide and support you every step of the way. Contact us today to learn more about our personalized approach to children’s health and nutrition, and take the first step towards a healthier, happier summer for your family.

June 3, 2024

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