Written by Paris Kazemian
As a dietitian, I frequently hear parents express their concerns about their picky eater kids habits. It’s not uncommon for children to be selective about the foods they eat as they go through various stages of development and strive for autonomy. However, some children are more resistant to trying new foods and will only eat a limited variety of items.
So, what can parents do to address this issue?
What does it mean to be a ‘picky eater’
A picky eater is someone who is a selective eater and tends to avoid trying new foods or has a limited range of foods they are willing to eat. Picky eaters may have strong preferences or aversions to certain tastes, textures, colours, or smells of food, which can make it difficult for them to enjoy a wide variety of foods. Picky eating habits can be caused by various factors, such as genetics, sensory issues, cultural or social factors, and past negative experiences with certain foods.
Picky eating begins in childhood
The behaviour of picky eating is a persistent habit that can begin early in childhood and continue into later years. A recent study of children between the ages of 4 to 9 revealed that children who exhibited picky eating tendencies at a young age tended to maintain this behaviour. It is therefore essential for parents to take preventive measures early on, preferably before their child turns two, to avoid picky eating habits. This can be achieved by providing a diverse range of foods, particularly a variety of fruits and vegetables, and avoiding preparing separate meals for children. It is best to let the child eat what the rest of the family is having, with the exception of foods that pose a choking hazard. This approach is most effective when parents model adventurous eating habits themselves, by being open to trying different foods.
The role of temperament
In some cases, picky eating can be linked to underlying behavioural issues rather than being a standalone problem. The research suggests that children who struggle with regulating their emotions are more likely to exhibit picky eating habits. If a child’s picky eating is accompanied by behavioural challenges, parents should consult a doctor for further guidance. Just like physical health issues, it is crucial to address behavioural health concerns early on to prevent any potential negative impact on the child’s well-being. It’s essential to prioritize both the child’s physical and mental health, and taking early action can be beneficial for their overall development.
Picky eaters are usually not underweight
Compared to children who are less selective about their food, picky eaters are often leaner. However, this does not necessarily indicate an unhealthy weight, unless a paediatrician expresses concern about a child’s weight. Therefore, parents should not worry about their picky child’s weight unless advised to do so by a healthcare professional.
Another factor is parenting
According to the study, if parents impose strict rules about the types of foods their child can eat or have high expectations regarding their child’s eating habits, it may increase the likelihood of picky eating. It’s possible that this is a chicken-and-egg situation, where the child’s selective eating habits lead parents to prioritize healthy or high-calorie foods and insist that their child finish them. While this is done with good intentions, it can exacerbate the problem of picky eating.
Being optimistic is the key!
Picky eating may be related to negative associations and memories about certain foods or eating in general. To encourage a positive attitude towards food, parents can try the following tips:
- Prioritize family meals and make them enjoyable social experiences. Avoid devices and distractions during mealtime and take the opportunity to catch up and have fun together.
- Encourage your child to try new foods, but avoid forcing them to eat or making them finish everything on their plate. However, it’s important to avoid letting your child snack all day or fill up on milk or juice before mealtime.
- Involve your child in meal planning and preparation by looking at recipes together, trying new things, and even taking them grocery shopping or growing food together.
- While it may seem appealing, avoid using sweets or rewards to persuade your kids into eating foods they don’t like. This approach can backfire by making the desired food unappealing and the “prize” food more enticing. It may also result in nightly arguments during meals.
- Encourage your child to try new flavours and textures by introducing different herbs and spices to basic meals. To prevent waste, introduce new foods in small portions and wait at least a week or two before reintroducing the same food.
- Encourage your toddler to try new foods by making them look interesting and creative. Arrange them in bright and recognizable shapes to make them more tempting. Toddlers often enjoy foods that can be dipped and finger foods, which are easy to eat. When preparing solid foods, cut them into small, bite-sized pieces that your child can consume effortlessly, while being cautious not to make them too big to avoid the danger of choking.
- Nutritionists recommend using “food bridges” to introduce new foods with similar colour, flavour, and texture to expand your child’s palate. This can be done once your child has accepted a particular food. For instance, if your child enjoys pumpkin pie, you can try mashed sweet potatoes and then mashed carrots, which share similar attributes. By gradually introducing new foods in this way, you can help your child develop a taste for a wider variety of foods.
- To encourage your child to try new or less-favoured foods, serve them alongside familiar foods that kids naturally enjoy, such as sweet or salty foods. For instance, you can pair broccoli (which has a slightly bitter taste) with grated cheese (which is salty), which can be a good combination for your child’s taste buds. This can help your child develop a liking for new flavours that they may have initially disliked.
- Don’t give up on introducing a particular food to your child just because they rejected it once. Keep trying by offering new foods and ones that they previously didn’t like. It might take up to 10 or more attempts before their taste buds become accustomed to it. Structured meal times and controlling snack intake can be helpful in ensuring that your child is hungry enough to try a new food. Be patient and persistent in implementing these changes, as it may take some time to see results.
Bottom line
If you are still having difficulty, don’t hesitate to seek advice from your dietitian on how to address picky eating. It is important to remember that picky eating is a typical stage in a toddler’s development. Therefore, it is necessary to patiently lead them towards healthy eating.
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Thank you for your kind words about the writeup. I’m glad you found it enjoyable. I’m also looking forward to sharing more content that you’ll find agreeable in the future. If you have any questions or want to communicate further, feel free to reach out. We can communicate through this platform or via email if you prefer.
my mistake was using food as a reward or punishment. This can create unhealthy relationships with food and reinforce picky eating behaviors