家长指南：如何解决孩子挑食问题 | Guide to helping parents with picky eaters

遵循时间表，让孩子每天大约在同一时间吃饭。

吃饭是一种社交体验。尽量多和孩子一起吃饭。除了提供社交体验外，您还可以培养良好的饮食习惯。减少用餐期间看电视的时间，珍惜交流机会，并确保孩子充分参与。

每餐至少要有一到两种孩子所喜欢的食物。这不是说只给孩子吃他们喜欢吃的东西，但这种方法确实减少了孩子对进食的焦虑，这样您的孩子多少会吃一些东西。您是否知道焦虑或压力会让人进入战斗/逃跑模式，从而抑制食欲？

在餐食中为孩子准备一种他们爱吃的食物，这样如果孩子不愿意吃和大家一样的东西（这种情况经常发生），您也不必为他们单独准备饭菜。

食物份量要小一点，以防给孩子太大压力。孩子们更倾向于餐盘中食物份量小一些，吃完再盛，而不愿意一次吃太大份量。

如果孩子能够自己盛饭，那就更好了，这样他们会觉得自己在饮食过程中有一定的控制力。

用积极乐观的态度谈论食物。即使您不喜欢某种食物，也可以说“我还在学习这种食物的烹调方法”或者“我不确定味道如何”，甚至可以说“这不是我的最爱”。尽量不要强调孩子吃得如何，而是强调食物本身。例如，与其谈论孩子吃了多少，不如描述一下食物的色香味等特点。

让孩子参与食材的购买、选择以及食谱的安排，甚至可以让他们帮忙准备饭菜。到 7 岁时，孩子应该能在父母的协助下，每周做一顿饭。

糖会降低食欲，所以在用餐前尽量避免食用甜品或果汁。

保持对食物的乐趣对于幼儿尤其重要！

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联系人：陈老师、刘老师

联系邮箱：info.beijing@nasbeijing.cn

电话：010-8865 8000

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Stick to a schedule so your child eats their meals at roughly the same time each day.

Eating is a social experience. Try to eat with your child as often as possible. Apart from providing a social experience, you are also able to provide a positive eating model. Reduce screen time during meals to ensure the social element is maintained and that your child is fully engaged.

Always have at least one or two of your child’s preferred foods available at each meal. This does not mean that this is all they get served, but it does mean anxiety around the meal is reduced, as your child will be able to eat something. Did you know anxiety or stress shifts you into fight/flight mode which suppresses appetite?

Always offering a preferred food, included in a meal, also means that you do not need to prepare a separate meal for your child if the family meal is rejected (as this can quite often happen).

Serve small portions so as to not overwhelm your child. Children are more likely to eat a smaller portion on their plate and ask for more, rather than attempting a big portion.

It is even better if children are able to serve themselves, so that they feel like they have some control in the eating process.

Talk positively about food. Even if you don’t like a food, you could say “I am still learning about this food” or “I am not sure about this taste” or even “it's not my favourite”. Try not to focus on your child eating, but rather the food. For example, rather than talking about how many bites your child took, describe what the food looks like, feels like, smells like etc.

Let your child be involved in choosing food items when shopping for meals and recipes for the week, and even let them help prepare meals. By age 7, a child should be able to be the primary chef for one meal a week with the parent assisting as a helper.

Sugar reduces appetite so try to avoid sugary snacks or juices prior to a meal.

For young children especially, keep food fun! Pinterest really is your best friend