My Child Is A Picky Eater: What Can I Do?

Pick your battles: it’s one thing we all learn as parents. Deciding when to push our kids and when to let things slide is an ongoing learning curve. However, things can get a little trickier when it comes to nutrition. We want to avoid a battle of wills with our children while ensuring they get the nutrients they need. If your child is a picky eater, it can lead to stress for parents and kids alike. However, with your pediatrician’s support, you can take steps to help your child develop more adventurous eating habits and get the nutrition they need.

What Does Picky Eating Look Like?

Picky eating can manifest in different ways. For some children, it means they simply aren’t eating enough. In other cases, kids get enough calories (or even overeat) but have strong preferences for certain foods. Often, the foods they choose are high-calorie, low-nutrient junk foods. Finally, your child may resist new foods, especially fruits and vegetables, which can be an acquired taste.

Why Is My Child A Picky Eater?

Pediatricians have studied picky eating and have identified several factors that come into play.
Picky eating is often tied to children’s inability to regulate their emotions. Eating issues can also show up in children on the autism spectrum because of sensitivity issues and a need for predictability. Picky eating can also be a response to parental behavior. When parents are too restrictive with food or put too much pressure to eat, it can create a reaction from the child that often manifests in refusing certain foods. On the flip side, if you cater to your child’s menu requests and provide special options for them, you can set them up to be picky eaters. After all, who doesn’t love to order what they want?

When Should I Be Concerned About Picky Eating?

In many cases, kids outgrow picky eating–at least to a certain degree. However, an American Academy of Pediatrics study shows that in some cases, picky eating can be a sign of something more serious. Your child’s refusal may be a sign of anxiety, depression or ADHD. Picky eating can lead to poor nutrition and contribute to overweight and obesity because it often leads to unhealthy choices and preferences for high-calorie, low-nutrient foods. If your child’s selective eating becomes problematic, talk with your pediatrician about further testing.

How Can I Get My Picky Eater To Try New Foods?

Fortunately, we have several proven strategies for encouraging your child to try new foods. Your pediatrician is an excellent resource for support and ideas.

• Set a good example and share meals as a family. As always, you are your child’s first role model. Make sure you are serving and eating healthy options. Limit junk food available in your home so your child is more likely to choose healthy options.
• Don’t let your child’s refusal turn into a battle. If your child declines a new food, don’t push too hard. Instead, shift gears and come back to it later. Healthy eating should be enjoyable–not something we force on our kids.
• Offer food in a relaxed way. Your child’s taste buds will evolve, and amazing shifts can happen after years of rejection, especially if parents remain great role models.
• Use creativity to make healthy foods exciting and fun. Display healthy foods in appealing, colorful ways. Try finger-sized portions, yummy dips and build-your-own bowls. Focus on bright colors and attractive presentations or shakes and smoothies with fruits and veggies. It may take a little extra effort, but there are great ideas online to help.
• Serve fruits and veggies creatively. Sometimes, texture is a significant reason for refusal. If your child prefers the crunch of raw zucchini to the softer texture of cooked zucchini, go with it. You can also use healthy foods your child enjoys to create connections with other good choices. Use foods you know your child likes to take the fear factor out of new menu items, for example, adding cheese to green vegetables to boost the yum factor.
• Involve your child in shopping and meal planning. It gives your child agency and a feeling of control. A visit to a local farmers market can do wonders to bring the beauty of fruits and vegetables to life.

Will My Child Outgrow Their Picky Eating?

Picking eating usually shows up during toddlerhood, around 18 to 24 months. Sometimes it’s a phase. Many kids outgrow their food issues by age 7 with parental consistency. However, in some cases it persists, especially in children with other diagnoses and may require more intervention.

Am I Overreacting To My Child’s Picky Eating?

Concern about your child’s nutrition is typical for parents of picky eaters. We want to avoid a battle of wills while ensuring our kids get the nutrients they need. Studies have shown that picky eaters may be deficient in iron, zinc and some vitamins. Parents can try sneaking vegetables and whole grains into their child’s preferred meals with creative recipes and substitutions. Your pediatrician may also recommend vitamin and mineral supplements.

At Loudoun Pediatric Associates, our team has extensive experience helping parents and children navigate picky eating. We prioritize ensuring your child gets the nutrients they need to grow and thrive. Taking into account your child’s medical history and diagnoses, we work with parents to help find solutions for encouraging children to expand their dietary horizons and avoid eating disorders. It’s not always easy, but together we can help your child find joy and fun in healthy eating.