'Tis the Season for Apples!

Help selective eaters give them a try.

by Stacey Fogarty-Brown MA, RD, CSP

Raise your hand if you are ready for cooler weather! Meeeee! Fall is personally my favorite time of year. Crisp weather and even crispier apples are on the horizon. Apples are a staple in the American diet, providing a rich source of fiber, antioxidants (hello vitamin C and flavonoids) and offer an even wider variety of flavor and textures.

That variety, however, can be a challenge for families with a selective eater (aka, the dreaded “P” word….picky). Things like a soft brown spot, sweet vs. more sour/bitter, etc. can turn a selective eater off in an instant.

Why, you ask? Selective eaters can prefer foods that are consistent, that won’t throw any surprises their way. These are “safe” or “preferred” foods. Foods that are always the same no matter what. Processed/manufactured foods provide this type of safety and comfort, so these foods are common choices. For example, Ritz crackers will always taste the same each time you buy them. It’s not necessarily that your kiddo is just being “picky” but rather choosing something they can trust.

So how do we help expand their variety? EXPOSE, EXPOSE, EXPOSE. Check out some of my ideas listed below to get your kids curious and excited about apples!

  1. Offer apples as a side with meals. Apples don’t have to be just for snacks. Offer with a safe food (ex: chicken nuggets).
  2. Encourage “touch, taste, lick.” Instead of focusing on them eating the apple, just getting them to interact with it is a big win in battling selective eating. Ask them: What does it feel like? How does it taste? What happens if they lick it?
  3. Offer apples with fun sides like peanut butter or caramel to dip them in.
  4. Use fun tools like shape cutters and food picks to make them more fun. Check some great products out online HERE.
  5. Talk about how apples are good for you with your kiddo. “I love apples because they are great for my heart and my belly.” Let your kiddo know WHY you are eating them.
  6. Keep talk around food positive. I can not stress this enough. The goal should be to build confident and competent eaters, who can be flexible with what is offered. This takes TIME and consistency but is possible!
  7. Talk with your clinic’s registered dietitian if you would like more guidance on helping your selective eater. Addressing concerns early is key!