5 Tips To Help Your Picky Eater

Picky eating is something that many families struggle with at some point in their child’s life, even with our non-fussy eaters. Picky eating has been described as an unwillingness to try new foods or eat familiar foods, in addition to having strong preferences for particular foods.1 This feeding challenge is also referred to as food refusal, fussy eating, neophobia, slow eating, and in severe cases Avoidant Restrictive Food Intake Disorder (ARFID).

Why is Picky Eating a Concern?

Depending on the severity of the food refusal, health risks associated with picky eating can range from nutritional insufficiencies/deficiencies to malnourishment and underweight. At the very least, fussy eaters tend to have low dietary intake of vitamin C, fiber, folate and vitamin E all of which are necessary for good health.2

What Causes Picky Eating?

Picky eating is an umbrella term used for a spectrum of food refusal behaviors. There are a number of theories that explain why children develop picky eating behaviors, some that are within our control and others that may need additional help from professionals. 

Some factors that may influence a child's fussy eating behavior are:2

Novelty: sometimes new is scary! Just like adults, the unknown can be a fearful idea for children. When introducing a novel food, the idea of an unexpected experience can turn a child off to the new food. 

Sensory sensitivity: for some children the texture, taste, temperature, smell, or sound of a food can make eating that food an unpleasant experience. This is true for all children, but especially true for children who have Sensory Processing Disorder (SPD). In cases where the child has sensory processing challenges seeking outside help from a feeding therapist may be a good option.

Context/presentation of food: just like adults, children are more likely to not only eat, but also enjoy, their food if it looks appetizing.

Temperament/personality: just like adults, some children are more assertive and persistent about their preferences, or willingness to try new foods. 

Age/developmental stage: it is believed that fussy eating patterns peak in early childhood and that this may be a normal developmental milestone for children. Autonomy plays a big role in this as toddlers are learning the skill of choice making.3

Genetic food preferences: believe it or not, there are genetic variants that determine our preferences for particular foods! A great example is the genetic variation of the olfactory receptor gene OR6A2 that makes cilantro taste soapy to some people.4

Learned food preferences: one way that children learn is by mirroring their parents behaviors. This can manifest in a fear, or dislike, of a particular food, refusal to try, or as a preference. Learned food preferences highlight the importance of considering cultural background when feeding children because some likes and dislikes may be tied to their culture or religious beliefs.

5 TIPS TO HELP YOUR PICKY EATER

Normalize the new food

Offer the food you would like them to eat, along with a food they will actually eat, and model the behavior you would like from them: eat it, enjoy it, and don’t make a big deal. Children who feel pressured to eat a new food may push back. Avoid this by offering the new food repeatedly, over time, until they feel comfortable with trying the new food. Even a tiny bite is a victory!

Be patient

This can be the hardest part of feeding a picky eater. As caretakers, we want our children to be healthy and strong, and we know that good nutrition supports this desire. External pressures to feed our children a certain way puts stress on caretakers and that stress can trickle down to meal time. Trust the process and trust that your child will most-likely come around. 

Honor their appetite

Unless there is a diagnosed condition, children innately know how much food they need. At times, it may seem like a mouse couldn’t survive on what your child just ate. And other times, especially prior to growth spurts, your child may even eat more than the adults at the table! Being in tune to their hunger cues sets your child up for a healthy relationship with food in the future. In the situation where your child is eating less, focus on variety.

Make food fun!

Depending on age and developmental stage, this can range from:

Allowing your child to play with their food: toddlers are sensory learners. By allowing your child to touch, mash, and spread their food they are learning about textures, colors, smells, and flavors. This also informs them about the foods you would like them to eat.

Have your child cook with you: having your child cook with you, or even pick a new recipe to try, not only gives them autonomy and a sense of self-assurance in regards to food, it is also a wonderful way to bond with your child. 

Have your child shop with you: sometimes choosing to try a new food feels safer than being asked to try a new food. When shopping with your child, have them pick 1 new food item that they would like to try, with the understanding that they do not have to like it. This allows them to step out of their comfort zone with a sense of control and potentially expand their palate.

Know your job, and know when to delegate to your child

According to Ellyn Satter, of the Ellyn Satter Institute, both the parent and child share responsibility at meal time.5 

Caretakers are responsible for:

Providing the meal

Providing regular, and appropriate, access to food/snacks

Creating an enjoyable eating environment

Role Modeling the behaviors we would like to see at the table

Considering our child’s likes/dislikes without catering

Allow your child to grow into the body that is right for them

Children are responsible for:

Eating the amount they feel need

Learn to eat the food you eat

Behaving well at meal time

Growing in the way that is right for them

Helping picky eaters find confidence and comfort with trying new foods is challenging, and sometimes frustrating. Luckily, studies have found that most fussy eating behaviors are developmental and that most children outgrow their picky eating patterns.3 Until then, trust yourself, trust your child, and trust the process to lessen the stress of picky eating.

References

1. Taylor CM, Wernimont SM, Northstone K, Emmett PM. Picky/fussy eating in children: Review of definitions, assessment, prevalence and dietary intakes. Appetite. 2015 Dec;95:349-59. doi: 10.1016/j.appet.2015.07.026. Epub 2015 Jul 29. PMID: 26232139.

2. Wolstenholme H, Kelly C, Hennessy M, Heary C. Childhood fussy/picky eating behaviours: a systematic review and synthesis of qualitative studies. Int J Behav Nutr Phys Act. 2020;17(1):2. Published 2020 Jan 3. doi:10.1186/s12966-019-0899-x

3. Cardona Cano Sebastian, Tiemeier Henning, Van Hoeken Daphne, Tharner Anne, Jaddoe Vincent W.V., Hofman Albert, Verhulst Frank C., Hoek Hans W. Trajectories of picky eating during childhood: A general population study. International Journal of Eating Disorders. 2015;48(6):570–579. doi: 10.1002/eat.22384.

4. Eriksson, N., Wu, S., Do, C.B. et al. A genetic variant near olfactory receptor genes influences cilantro preference. Flavour 1, 22 (2012). https://doi.org/10.1186/2044-7248-1-22

5. Raise a healthy child who is a joy to feed: Follow the Division of Responsibility in Feeding. Retrieved from:  https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/