Section Overview
A common problem for children is “picky eating”. This section defines what picky eating is, discusses parenting practices related to picky eating, and provides tips for introducing new foods to your child as well as for how to handle vegetable intake!
Picky Eating: What is it?
Some children will eat everything that is put in front of them whereas others are more selective in what they choose to eat. Picky eating is when children are unwilling to eat familiar foods or unwilling to try new foods.
Picky eating is common, especially during the preschool years, with 14-50% of parents identifying their preschoolers as being picky eaters. There are a variety of reasons that parents might consider their child to be a picky eater. Some children are more sensitive to certain textures and smells and others model after their parents’ selective eating habits.
Consequences of Picky Eating
The main issue with picky eating is that it has been associated with causing children to be underweight and have poor growth. Picky eating has also been correlated with lower child intakes of vitamins E & C, folate, iron, and fiber. Numerous studies have also indicated that picky eating can be incredibly frustrating for parents. In fact, picky eating has been shown to cause parental stress and anxiety. Picky eating during early childhood has been correlated with picky eating in later childhood, adolescence, and even adulthood.
Although it can be problematic and at times frustrating, it is important to know that picky eating is a very common stage of development. With patience and creativity, you can help encourage your children to try new foods and expand their palate.
Strategies to Overcome Picky Eating
- Introducing new foods can feel particularly stressful for parents but there are several strategies you can use to increase your child’s chance of success!
- When it comes to portion sizes, set realistic expectations.
- Start slow and gradually introduce more challenging foods. It might take a few tries until your child develops a taste for it. Remember, be patient!
- Upon trying new foods, offer your child non-food rewards
- Avoid negativity and favor child-focused positive language when talking about new foods. Also, try not to label your child as a “picky eater.”
- Reflect on your diet and be a model trying new foods and the target foods. Remember that you are your child’s role model, so have your child see you try new foods.
- Promote appetite at mealtime by implementing daily exercise, allow sufficient time between meals and snacks for your child to feel hungry, and have your child begin eating before offering milk or juice with meals.
- Allow your children to be part of the decision-making process. Try taking your child grocery shopping, starting a family garden, or visiting a local U-pick farm. These are great opportunities for children to learn more about food!
- Stay consistent.
Battling Veggies
Veggies can be some of the most difficult things to get kids to eat, especially for picky eaters. Did you know that studies have shown that some people are more averse to liking vegetables than others? For “super-tasters” many cruciferous vegetables have a bitter taste. However, repeated exposure to bitter foods can actually decrease the bitterness, increasing the likability of the vegetable over time. Below are some tips to help you increase your child’s veggie intake.
- Offer vegetables with the foods your child likes! For example, use veggies as a topping on taco night! Or serve veggies with dip!
- Think about how the wording you use to make veggies fun! Try calling broccoli “trees” and cauliflower “brains”
- Try vegetables that are less bitter like peas and carrots.
- Remind your child that their taste buds “change” over time and they should keep trying foods to see if they like them.
- Just keep presenting the vegetables. Remember the more your child is exposed to them, the more they will start to like them!
Note: that the advice provided on this page is in reference to picky eating in typically developing children and is not meant to inform the treatment of children with Avoidant/Restrictive Food Intake Disorder (ARFID).