How Can I Get my child to eat more fish?!

Something I am committed to is helping parents navigate the world of dealing with picky eaters. We know that fish is important, from playing a role in brain health to eye health and providing a healthful source of protein to our children.

Many of my families have mentioned chicken nuggets being a fan favorite, on the other hand. Below I will outline a gradual approach to help transition picky eaters from chicken nuggets to fish, ensuring that the process is both successful and enjoyable for your child.

Step 1: Try a Different Brand of Chicken Nuggets

When transitioning a picky eater to new foods, try to start of with picking something familiar. If your child loves chicken nuggets, begin by experimenting with different brands and varieties. Choose chicken nuggets with high quality ingredients, that are baked instead of fried, and contain a lower saturated fat content. By introducing small changes to the familiar, we are laying a foundation for more future diet changes.




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Step 2: Transition to Long Breaded Chicken Strips

After your child has become comfortable with different brands of chicken nuggets, consider switching to long breaded chicken strips. With the longer strip, it provides variation in texture and shape, yet still making a less intimidating change from the nuggets your child loves. 
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Step 3: Introduce Breaded Fish

Once your child has started to enjoy long breaded chicken strips, it is time to introduce some fish! Try something like fish sticks, because it is similar in shape and texture to the chicken strips.  Explain the benefits of fish to your child, and make this an exciting thing to try.
Wording that might help: "Fish helps you to see better to catch lightning bugs at night"
Wording that might not help: "Omega 3 fatty acids in fish is important for the health of your retina, and may help to reduce dry eyes." 
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Step 4: Transition to Unbreaded Fish with Something Your Child Enjoys

As you make progress with fish sticks, introduce unbreaded fish with something you know your child enjoys.  For example, maybe your child likes tacos. Try fish tacos! Or maybe your child has a favorite dipping sauce or a favorite piece of fruit or vegetable to pair with it.  If your child likes oven baked sweet potato fries, you could always serve the unbreaded fish with oven baked sweet potato fries. This combination offers a balance between the familiar and new, making it more likely your child will give it a try. 

Tip: Tilapia might be a helpful starting fish. It is known to have a "less fishy" taste. 

Tip: A great alternative to sweet potato fries (only once your child has transitioned to unbreaded fish) is carrot fries! Follow this link for a recipe from my site: Garlic Parmesan Carrot Fries (vegan friendly) - AVA REICHARD, RDN, CDCES (avaandavocados.com)
 

Step 5: Try unbreaded fish on its own! 
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​Tips for Success:
1. Role Modeling: Demonstrate your enthusiasm for trying new foods by enjoying them alongside your child.
2. Keep Portions Small: Start with small servings to reduce any feelings of pressure. If your child does not like the item, you can always try exposure therapy- which could be placing the new food on the plate being the size of a pencil eraser. You do not want to make your child eat this if they do not want to, as our taste palettes change about every 7 years, yet negative memories associated with a food may last a lifetime. Having the option to casually try it, is a nice way to slowly introduce the food to your child in a non-stressful way. 
​3. Be Patient:  Transitioning a picky eater to fish takes time.

Conclusion
Transitioning a picky eater to unbreaded fish may be a journey that requires patience, persistence, and a gradual approach. I would recommend starting with familiar options and then slowly introducing healthier choices to create a well-rounded and nutritious diet for your child. As chicken nuggets are a common favorite food of children, I included them as a starting point for this article in making the transition to unbreaded fish. You can help your child develop a more diverse and balanced palate while ensuring they enjoy the process. ​

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