“EW.”
“what that? ”
“I don’t eat onions.”
“Why do chicken have green ones?”
If you are a parent, you may have heard variations of these statements when you try to feed your children one more nutritious meal you lovingly prepared.
When it comes to providing support for children, professionals face challenges. Despite their expertise, nutrition experts and child psychologists deal with loud people, busy schedules, and family dynamics like our others.
In separate interviews, we spoke with local experts. The local expert is her mother, Rockville psychologist Rachel Singer 41. Dara Liubinski, private chef at North Bethesda, 41; and Jen Silverman, 42, a holistic nutritionist at Bethesda – to understand how they navigate meals at home. From fostering a positive relationship with food to finding creative ways to expand your child’s palate, here is the strategy they swear.
1. Model the behavior you want to see.
Singer, a licensed psychologist and clinical director at Rebecca Resnik and Rockville associates, has extensive experience counselling families with Picky Eaters, particularly those with anxiety and nervous children. She is also a parent of two elementary school children and knows firsthand the importance of setting an example. “We always say, ‘Don’t yum anyone else’,” she says. “It teaches kindness and shows that food can be a fun experience.”
Even small food celebrations can make a difference. “When an older child asks, ‘Can you try a new food today?’, he dances with a happy dance. ” ”
Lyubinsky, owner of Nourish Chulinary, a private chef who works with over 40 families each week, reflects that sentiment. “Children learn by giving examples,” says Liubinski, who has three children, ages 10, 7 and 3.
Silverman, a nutritionist with three children, ages 10, 8 and 5, agrees. “As a parent and dietitian, I have to talk. Kids see everything we do. If I’m eating junk food all the time, how can we expect healthy choices? It’s about being consistent and setting a good example.”
2. It involves the child in the process.
The singer uses grocery store trips as an opportunity to explore new foods. “We don’t pick out fruits and vegetables that we’ve never taken our kids with. Then we go home and discuss taste tests, food contests, rank orders. We’re excited to explore.”
Lyubinsky agrees that engagement leads to better results. “When kids feel part of the process, they are more likely to try something new, whether they choose ingredients or help them watch the chef prepare their meals.”
“I say I’m trying to get them involving as much as possible, even once or twice a week,” Silverman said. [it kind of gives them] Some people control something they feel contributed. ”
3. Have a backup option, but do not order a short cook.
“You have at least one item on the table that your child eats, but don’t get tired of cooking two separate meals,” says the singer. “Yogurt and berries, for example, could be backup options for yourself.”
Silverman reflects that approach. “I don’t cook another meal, but I always make sure there’s something on the plate they eat. If they refuse, I’ll offer alternatives like cucumber spears and garbanzo beans.”
Lyubinsky, who works directly at clients’ homes to prepare customized meals, emphasizes the importance of consistency. “It’s about changing expectations. Your child might eat one night. That’s fine. But don’t throw chicken nuggets just to avoid conflict. They will eventually eat on an empty stomach.”
4. Gradually expose your child to new foods.
Introducing new foods doesn’t have to be overwhelming. The singer suggests combining new foods with familiar items. “When my son was young, he wanted nothing but the butter and Parmesan noodles. I tried to show you other things, but it was his safe food.
The chefs at Lyubinsky use creative combinations to make new foods even more appealing. “If your family kids love steak, we might combine it with something new like cream spinach or kale. It’s about filling the gaps while keeping things fun.”
The singer points out that children are naturally “super tusters” and have a more sensitive taste than adults. “You need 11 or more exposure before your child accepts new food. You keep offering it. It’s a slow process.”
5. Avoid pressure and punishment.
“You can have your child sit at the table until they finish their broccoli and turn mealtime into a power struggle,” explains Singer. “When kids feel forced, they are more likely to resist, even if they are older.”
Singers recommend restructuring meal times as an opportunity for connection. “Ask about the best part of their day or play games like, ‘What are your roses and thorns today?” [to share the best and worst parts of their day]. When mealtimes become family rather than food, everyone enjoys it more. ”
“It’s about finding a balance. I’m strict about certain things like food dyes, but I’m also allowed to be flexible to avoid creating an unhealthy relationship with food. I explain that these dyes can have an impact on behavior and health.
6. Normalize all foods.
The singer cites research suggesting that restrictions can lead to overeating. “If you can’t tell your kids, they can never have [a certain] Food, it becomes everything they want. It’s better to make dessert a small natural part of your meal, so it’s no longer a special or a secret. ”
“Sometimes I mix zucchini into muffin batter or add flaxseed to pancakes, but I always tell my kids what they have. Food clarity is just as important as diversity,” says Lyubinsky.
7. Planning reduces stress.
“Think ahead on Sunday,” says Liubinski. “Prepare meals in advance or double the recipe and double the leftovers. Save time and remove stress from weekday dinner,” he added that there are nights where you order pizza and salads.
“The important thing is to avoid burnout,” adds Liubinski.
Silverman says, “Using rotisserie chicken or ripped pasta to keep your meal simple and convenient can be a lifesaver on busy days.”
8. Be flexible and realistic.
“There’s nothing absolute. Some meals are hits, some are misses,” says Liubinski. “It’s about being consistent and not giving up.”
The singer encourages parents to focus on long-term patterns rather than on daily battles. “Look at what your child eats not just one day, but a week or month. That perspective can alleviate your concerns.”
Silverman encourages parents to look to health benefits. “Yes, healthier options can be more expensive, but that’s an investment in your health. It’s better to spend money on better foods than medical costs right now.”
This is published in the March/April 2025 issue Bethesda Magazine.
