Do you have a picky eater at home? Picky eating in children can be a very frustrating issue for parents. We spoke to BCHP dietitians Diane Lindsay-Adler and Wendy Rosset to gain some insight and ideas about how to address picky eating and ensure your child gets adequate nutrition to support optimal growth.
Every child is different, but generally it is quite normal for younger kids to be picky, says Lindsay-Adler. Some children won’t eat any fruits or vegetables or will focus on a few items, excluding all other food groups. Studies show that it takes up to 10 times for a child to be exposed to a new food before they will accept it. So, don’t give up! Repeatedly share healthy foods with them. Let them smell it, touch it, taste it, even spit it out. They are getting used to new flavors, textures, and scents. But they advise doing this in a relaxed manner; avoid hovering or pressuring them. Kids are more likely to respond when not pressured to take a certain number of bites, clean their plate, or try something new. They also say it’s best not to barter or bribe, meaning don’t tell children they can have dessert if they finish their vegetables. This practice can turn into a behavioral issue or contribute to disordered eating patterns later. Focus more on positive messages like: “Doesn’t that taste good?”
Kids like structure, Lindsay-Adler says. One of the most helpful things you can do for your picky eater is to make a schedule and stick to the routine. Have regular meal and snack times. Ideally eat together as a family as much as possible. Limit screentime in general, and especially at the table. They suggest always having an accepted food available (one that they like), for example noodles with butter. Give children 30 minutes or so to try unfamiliar foods, then the kitchen is closed. In between meal times, offer water and planned snacks (one to two, or three for little kids).
Another great tip is to involve your child in food shopping, cooking, and meal preparation. Diane and Wendy say that meal planning on the weekend works well for busy families, and you can make it a group effort. For example, chop vegetables for a veggie platter so it’s ready when everyone’s hungry. Kids are more likely to try things in these scenarios when they don’t have to wait. And you can prevent them filling up on a processed snack like cookies or crackers. Fruit with cheese, yogurt, peanut butter, and carrots with hummus are other healthy ideas.
Diane and Wendy suggest bringing your child in to see their pediatrician or a dietician if you see any of the following:
Sometimes Diane and Wendy will recommend a kid’s multivitamin to cover nutrition gaps or order blood work to get a better sense of what’s going on. In very rare or extreme cases, nutritional supplements or medications to increase appetite will be prescribed. Regular therapy or feeding therapy programs are an option as well. We are here for your family and understand the concerns that can come up as you navigate the food journey with your child. Don’t hesitate to make an appointment with their pediatrician or one of our BCHP dieticians for further support.
Schedule an appointment with your pediatrician or a BCHP dietician here.