EIGHT TIPS FOR PICKY EATERS
Picky Eating means eating a limited variety of foods, refusing to try new foods, strong preferences for certain foods, or aversions to certain foods. Picky eating occurs most frequently between the ages of 2-4 years old and can be a normal part of childhood development.
CAUSES OF PICKY EATING
SENSORY ISSUES. These may include a heightened sensitivity to a taste (sour, bitter), to a texture (mushy, slimy, crunchy), to a smell, or to the appearance of specific foods.
ANXIETY OR FEAR. Picky eating can be linked to the anxiety or fear of trying new things. The fear of trying new foods is called Neophobia.
EXPERIENCES AROUND FOOD. A previous negative experience around a food such as vomiting, choking, feeling sick or an allergic reaction can lead to avoidance of particular foods.
PARENTING STYLES. Parents who pressure children into eating certain foods or use food as a reward or punishment can contribute to picky eating.
HEALTH CONDITIONS. Various health issues may limit what a child can eat. Having diabetes, lactose intolerance, celiac disease, reflux, irritable bowel syndrome, multiple food allergies, sensory processing disorders, oral-motor dysfunction or Autism Spectrum Disorder may play a role in food selection.
EIGHT HELPFUL TIPS
(1) REMAIN CALM AND AVOID PRESSURING. Forcing kids to eat or punishing kids can create negative feelings around meal time and even cause them to dislike foods they might otherwise enjoy.
(2) HOW TO INTRODUCE NEW FOODS. Expose new foods gradually and alongside other foods your child enjoys. Use a 1-3 bite rule. Be patient as it may take many tries before your child is willing to eat a new food. Taking a pause from a particular food and introducing it in a different way may help your child develop a taste for it.
(3) BE A POSITIVE ROLE MODEL. Children often mimic the behavior of adults. If you are eating a variety of foods, your child is more likely to try new foods. Sitting down and eating with your child may also create a feeling of safety around new foods.
(4) RESPECT HUNGER AND FULLNESS. Don’t force a child to eat when not hungry. Pay attention to their hunger and fullness. Have meals and snacks at regularly spaced intervals to keep a routine. Be careful with snacks close to meals as this may reduce appetite. Let your child decide how much to consume.
(5) POSITIVE REINFORCEMENT. Be sure to celebrate the little wins. Give praise when a new food is tried, whether your child likes it or not.
(6) MAKE FOOD FUN. Try offering foods that are eye appealing. Arranging a plate with a variety of colors and shapes can make trying a new food exciting. Also foods that can be picked up may be more easily accepted.
(7) DON’T CALL YOUR CHILD A PICKY EATER. Labeling your child as a picky eater can both reinforce the behavior and impact self-esteem. Instead, complement your kid as brave when trying new foods and expanding food preferences.
(8) INVOLVE YOUR CHILD IN FOOD PREPARATION. Including kids in food shopping and preparation is a great way to get them to try new foods. Let your child be a part of preparing a grocery list and selecting fruits and veggies. When cooking, let your child assist in washing fresh produce, stirring and mashing foods, measuring ingredients, and setting the table.