Providing adequate nutrition for a child is one of the many concerns parents face daily. However, some parents face challenges providing balanced meals and snacks for their child due to limited food preferences. Picky eating, as it is commonly referred to, is a common occurrence in early childhood (typically 2-5 years old). There are many definitions for what defines picky eating; however, it can easily be recognized by having strong preferences about the foods, typically resulting in a limited variety of foods that the child will eat.
Picky Eating and Its Causes
Picky eating can be a combination of the following: natural developmental phases, genetics, sensory sensitivities, family/culture influences on food choices, and having negative experiences with foods (ex. choking). A child’s strong preferences can also be influenced by avoidance of certain textures, tastes, and specific food groups. Due to this, it can be challenging to encourage a child to try new foods.
Tips for Navigating Picky Eating
Picky eating can make mealtimes as a family more challenging. Here are a few tips to make mealtimes manageable.
Avoid making a separate meal.
When planning meals for the family make sure to include 1 or 2 foods that your child will always eat. Examples could include bread rolls, pasta, or any other carbohydrate-based food they are willing to eat. For the rest of the meal, continue to include options from the other food groups (ex. protein, vegetables, and dietary fats.) Your child may choose just to eat bread rolls and butter, but being at the table with the other food options provides an opportunity for exposure to different foods.
Encourage “Playing with food” and being involved in prepping meals.
This may sound silly considering we have always been told not to play with our food. However, a child can participate in a variety of activities to foster positive interactions with new foods. Options include sensory bins with dried foods such as rice. Other options include painting or building towers with vegetables, or activities of categorizing foods based on various features (ex. color, size, food group, etc.).
Additionally, having your child involved with growing vegetables, helping with grocery shopping, choosing the produce at the store, and practicing food preparation can provide positive interactions and may motivate them to try the foods.
Make mealtime fun.
To make meals, or snacks, fun you can include cutting foods into fun shapes, having the child create combinations of foods for new snacks to try, and have them name the new snack ideas.
Embrace patience.
When introducing new foods, take a slow approach. It can be overwhelming to try multiple foods at one time. Additionally, do not get discouraged if your child is not eating any new foods after trying them. When trying new foods, it can take 10-15 (sometimes more) tries for a child to get comfortable. There is no magic number! It is important to avoid pressuring a child to try new foods. You can either offer or plate the food for the child. This approach can serve as an exposure whether they eat it or not.
When To Be Concerned About Your Child’s Picky Eating
When navigating support for a picky eater, it is important to be aware of the behaviors they present, and the reasons for the food choices they make. However, there are circumstances where other nutrition concerns are present that may look like picky eating.
Most children with picky eating will maintain an appetite and desire to eat. Even though eating certain foods is challenging, they will still express a need to eat and will not avoid eating. Additionally, these children will usually continue to grow following expected patterns on their growth charts without any significant changes.
There are cases where picky eating may be due to a more serious concern. Avoidant Restrictive Feeding Disorder (ARFID) is an eating disorder that mimics picky eating. However, it can present with more serious consequences. Some possible signs of ARFID include, but are not limited to:
- Little interest in food
- A small list of safe foods
- Stunted or limited growth
- Significant weight loss (or unable to gain weight)
- Anxiety related to food and mealtimes
Additionally, if a child is avoiding food, attempting to lose weight, or change their body appearance, this could indicate concern for other eating disorders.
It is important to monitor a child’s eating habits to rule out any sensory processing difficulties, medical concerns, dental problems, or disordered eating as described above. Whenever you have concerns about your child’s eating patterns, check in with your child’s pediatrician and consider working with a registered dietitian.
Feeding your picky eater can be challenging, but you don’t have to navigate it on your own. Avance Care Registered Dietitians are available for individualized nutrition counseling. You can schedule online HERE or call (984)-263-4029, and one of our nutrition coordinators can help get you scheduled.
Meet Chelsea Taylor Long, MAT, MS, RD, LDN
Have questions about your child’s picky eating, growth, nutrition needs, meal planning, ARFID, or relationship with food? Join us for Meet the Dietitian Day at Avance Care Pediatrics and meet our Registered Dietitian, Chelsea Taylor Long, MAT, MS, RD, LDN. Stop by to meet Chelsea, ask questions, and receive practical, family-friendly nutrition tips.
Chelsea specializes in pediatric nutrition and works closely with children and families to support picky eating, weight restoration, ARFID treatment, disordered eating, and foundational nutrition education. With a background in elementary education and extensive experience supporting children and adolescents, she provides approachable, engaging nutrition care tailored to each child’s needs.
Learn more about Chelsea HERE, and more detail about Meet the Dietitian Day HERE.
Resources:
- https://www.uclahealth.org/news/article/picky-eating-vs-arfid-how-tell-difference
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6398579/
- https://www.pediatricandadolescentmedicine.net/About-Us/Blog/October-2023/nutrition-tips-for-picky-eaters
- https://wicworks.fns.usda.gov/sites/default/files/media/document/healthy-tips-for-picky-eaters-english.pdf
