Overcoming Picky Eating in Children
Picky eaters are defined as those who consume an inadequate variety of food through the rejection of a substantial number of foodstuffs that are both familiar and unfamiliar. If you have a picky eater, you are not alone; 30–50 per cent of parents say that their toddler is a picky eater. While this behaviour seems to spike around the time children start walking, it wanes for most between ages four and six.
As frustrating as picky eating can be for parents, it is a normal part of a child’s development. It is natural for toddlers to be wary of new foods, and to want to assert control over their environment by refusing to eat things that have certain flavours, colours or textures. So, extend some grace to your toddler as they grow and discover new tastes and feels.
Symptoms of picky eating
- Lower weight than non-picky eaters
- Behaviour problems
- Refusal to accept or try a wide range of foods
- Eating only very specific foods
- Eating very slowly
- Unwillingness to try new foods
Below are some strategies for overcoming picky eating:
Prepare the same meal for everyone
Preparing a different meal for your picky eater encourages them to avoid trying new foods. Plan family meals to include one type of food that the whole family enjoys, and make it clear that there will be no exceptions. Children are more likely to try new foods if they see everyone else at the dinner table eating the same thing.
Serve age-appropriate portions
Some parents make the mistake of putting adult-sized portions on their child’s plate, which makes the task of eating something new even more daunting for kids. When introducing a new food, start small and build gradually. To ensure that you serve food in the correct proportions, measure one tablespoon of food per child’s age. For example, a four-year-old gets four tablespoons each of veggies, starch, and protein.
Establish a meal schedule
Having a set schedule for breakfast, mid-morning snacks, lunch, afternoon snacks, dinner and bedtime snacks helps children know that there is a meal coming every two to three hours and that they will not go hungry. Avoid giving your child food between the scheduled times.
Refrain from being a short-order cook
If your child doesn’t like or doesn’t seem to be eating the foods that you have prepared for a meal or snack, it’s okay. Avoid the temptation to run back to the kitchen and cook foods you know your child will eat. If your child refuses a meal or snack, they should be able to wait until another one is provided. When children are hungry because they chose not to eat, they are more likely to eat what is offered next time.
Respect eating quirks
Everyone has their own quirks about eating. Children may eat bread that is cut into triangles without crusts, but would not eat the same bread cut into squares with the crusts. Food that your child eats today may not be eaten tomorrow. Letting your child eat their food how they most enjoy it is important.
Create a positive eating environment
As tempting as it can be, it is important not to reward, pressure, trick, or punish your child for their eating habits. Allow them to eat the amount of food they want, and trust that they know when they are full. Avoid overextending meal times. Healthy, happy eating environments encourage healthy relationships with food. Language also plays a key role in how your child responds to new foods. Use words and phrases that will encourage positive eating behaviours.
Let them play with their food
While this may sound counter-intuitive, when children pick apart and sniff their food, they become more comfortable with its texture, feel and appearance. By allowing them to familiarise themselves with the food on their plate in this way, kids are more likely to want to try it out later on.
Parents who reprimand, bribe, or praise their children’s eating behaviours are more likely to see the emergence of picky eating habits in their offspring. Feeding a picky eater should aim at getting them to try new things and prevent food from becoming a source of conflict.
