Written by Judith Lynn - Paediatric Nutritionist - Founder and Owner of Little Monkey Nutrition. This blog contains affiliate links. 

Rewards for Picky Eaters: A Spoonful of Sugar or Not?

When it comes to feeding picky eaters, every meal can feel like a culinary standoff. You're not alone if you've considered turning to rewards as a strategy. But is this approach more Mary Poppins or a bit of a sticky situation? Let's break it down.

The Science Bit

First off, it's important to understand why little ones might be turning their noses up at their greens. Picky eating is a common phase, especially in toddlers and young children. It's part of how they explore the world, asserting independence and testing boundaries. But when the dinner table becomes a battleground, parents and caregivers might think about bringing rewards into the mix.

Research has looked into this, and here's the crux of it: using rewards can be effective, but it's all about how you dish them out. A study published in the *Journal of the Academy of Nutrition and Dietetics* suggests that non-food rewards (think stickers or extra storytime) can encourage kids to try new foods. The key here is to reward the behaviour, not the outcome. So, it's more about giving a high-five for trying a bite, rather than finishing the whole plate.

The NHS and children's nutrition experts generally advise against using food as a reward. Why? It can set up unhelpful associations with food, where some grub is seen as 'good' or 'bad', or as something to be endured for a treat.

Psychology Behind It!

Let's delve a bit deeper into the psychology of using food, especially sweet treats, as a reward. It's a bit like telling someone they can have a go on the swings only if they slog through a boring walk first. Naturally, the walk becomes something to endure rather than enjoy, and the swings? Well, they're the bee's knees, aren't they? When we say, "You can have dessert if you eat your vegetables," we're unintentionally setting up veggies as the chore and the pudding as the prize. It's human nature to yearn for what's seen as off-limits or as a reward. So, this approach can make sweets even more desirable while making greens seem like a punishment. Before we know it, we're not just dealing with a picky eater but with skewed food values that can stick around. It's a bit of a pickle, really, because we're trying to encourage healthy eating habits but might be doing the opposite. It's all about finding that balance and making healthy food the fun option on its own, without it always having to be a stepping stone to the sweet stuff. You see, all food is GOOD and we want our children to think equally about all food. 

Instead, the focus is on making mealtimes positive, stress-free experiences. Encouragement, praise, and involving kids in food prep can all be part of this recipe.

Here are some reward charts that I found which are great for kids:

My Star Magnet Reward Chart

Eatwell Guide Sticker Chart 

Unicorn Sticker Chart

Paw Patrol Reward Chart

The Everyday Approach

So, how can you put this into practice in a way that doesn't feel like you're running a diner for fussy food critics? Here are a few tips:

- Set Boundaries:

You as the parent decide when they should be given a reward eg they get a reward if they eat 1 bite of broccoli or a whole roast potato. It should be relevant to what the child can achieve. If it is unlikely they will eat a whole broccoli floret then it is more realistic to reward them for a bite instead. 

You then decide what the reward can be eg sticker on a chart, marble or pasta spiral in a jar or a family jigsaw after dinner, bedtime story etc. 

You then make sure to highlight to them that it is up to them if they eat the bite of broccoli, it is okay if they do not, but they won't get the reward if they decide not to. There should never be any consequences to them not following through with it - no negative language or 'body' language - children pick up on this very easily. They still get their yoghurt or ice-cream afterwards if that is what everyone else is having. 

- Get Them Involved:

Let your little ones be sous-chefs. Even if it's just washing veggies or mixing ingredients, it can make them more excited to try the final product. This also forewarns them about what is for dinner so their expectations are managed. Also being involved in meal planning is a reward in itself. Everyone in the family gets to have their favourite meal once per week and everyone less gets to try it. 

- Creative Presentation:

Sometimes, it's all in the presentation. A smiley face made out of veggies or a colourful fruit platter can make all the difference.

- Routine and Variety:

Keep mealtimes regular but don't shy away from introducing new foods in small, non-intimidating amounts. Put some of the family meal on the side of the plate or in a 'trainer plate'  on the side for exposure along with the safe food can start to build up trust and get them used to the smell, look and touch of foods being close to their usual food. 

Make sure you stick to structured meals and snacks which are 'roughly' at the same time everyday so they are hungry when they should be. 

- Praise the Effort:

Focus on the trying, not the amount eaten. A "Well done for giving it a go!" can be more encouraging than "You need to finish that."

In the grand scheme of things, rewards for picky eaters aren't a one-size-fits-all solution. Like a good recipe, it's all about finding the right balance of ingredients. The science and guidelines suggest that non-food rewards and positive reinforcement can be part of a healthy approach to expanding those tiny palates.

Remember, every child is different, and what works for one may not work for another. It's about finding what's best for your family's dynamic and keeping mealtimes as enjoyable as possible. After all, food is not just about nutrition; it's about bringing people together, creating memories, and, yes, sometimes navigating the culinary preferences of our littlest critics.

For more information on fussy eating strategies have a look at my 60 minute masterclass below.