Guide to Managing Picky Eaters: Expert Advice from a Pediatric Nutritionist

Understanding Picky Eaters

Feeding your child can be one of the most difficult and rewarding parts of parenting. Creating a healthy relationship with food, and getting proper nutrition for growth and development are vital parts of a child’s physical and mental health. But when you find yourself dreading meals, and there are battles around food, it may be time to seek help. 

What is a Picky Eater?

Picky eating is a normal developmental stage for toddlers through preschool age. While most children will grow out of this stage and broaden their food horizons over time, some seem to have more difficulty. In general, picky eating is having a limited amount of accepted foods, missing one or more food groups, and resistance to trying new foods. Generally speaking, kids tend to prefer carbohydrates, fruits, and dairy during this phase. 

Can You Prevent Picky Eating?

There are things you can do at home to prevent picky eating. 

 Exposure:

1. Exposing children to all kinds of food is important. It’s tempting with a busy life to offer their favorite foods on repeat to avoid the mealtime battles, but the more they are served a variety of food the better! 

Limit Snack Times:

2. Make sure kids come to the table hungry. This means resisting the “pre-dinner” snacks, ideally kids should have 2-3 hours between their meals and snacks. Also, limiting milk and juice between meals as those can fill up small toddler bellies. 

Remain Patient

3. Do not pressure or force your child to eat food. If they are not interested in eating the item, remain neutral about it and offer it again in a few days. Take things one meal at a time, it can take up to 20 exposures to a food before picky kids are ready to eat an item. 

Exploring the Causes of Picky Eating Habits

What Causes Picky Eating?

“They ate everything as a baby!” Infants triple their birth weight in the first year of life, but this growth rate slows in their second year, making it seem that they may be eating less. Toddlers also learn that they are separate beings from their parents, and their favorite word is “No!”. While we want to foster strong and independent humans, this is part of the development of picky eating. There is also an evolutionary theory, that as toddlers wandered off from their families, they became wary of new or different foods so as to not eat poisonous foods in the wild. Children who have sensory differences or prefer structure and routine may be overwhelmed by sudden changes to their food presentation or eating environment. 

How Long Does Picky Eating Last?

Picky eating typically lasts until Preschool/School age. As children start to eat foods more and more with peers, and are exposed to influence from others outside of their home such as teachers and community leaders, they tend to start expanding their food horizons. 

Strategies for Dealing with Picky Eaters

Healthy Foods for Picky Eaters

Fiber, Iron, Calcium and Vitamin D are some common nutrients that picky eaters fall short on. Fiber comes from whole grains, beans/nuts/seeds, and fruits and vegetables. Iron rich foods such as dark leafy greens and meats can be challenging for kids. Calcium and Vitamin D are found in dairy products as well as greens, soy, and some fish. There are fortified foods such as cereals that can be helpful for picky eaters to fill in these nutrient gaps. Consult with your Registered Dietitian if you think vitamin supplementation may be needed as well. 

Healthy Meals for Picky Eaters

A simple tip for picky eaters is to offer at least two of the major food groups at each meal and snack. Add a serving of fruit or yogurt along with their favorite goldfish snack. Offer broccoli with chicken nuggets. By combining food groups (even if they don’t eat it!) they are 1) getting more exposure to different foods and 2) if they do eat it, balancing key nutrients in their diet. 

Introducing New Foods to a Picky Eater

When introducing new foods to a picky eater, it's crucial to adopt a patient and gradual approach. Encourage exploration by involving the child in the meal preparation process, such as grocery shopping or simple cooking tasks, to increase their familiarity and curiosity with different foods. Offer foods in various forms, textures, and presentations to accommodate sensory preferences and gradually expose the child to new tastes and textures over time.

Tips for Parents of Picky Eaters

What to Make for Lunch for Picky Eaters?

Bento box lunches are great for picky eaters, they keep all the food separated for those who do not like touching food items. Pack 1-2 preferred foods that you feel they eat most of the time, and you can add a tiny portion of a “not so favorite food”. For example,  2 thin slices of cucumber or a cube of cooked chicken. Sun butter is a great alternative for those who cannot have peanuts in school. Pinwheels (wraps cut into slices) are a fun way to serve smaller portions to limit food waste. Serving hummus along with favorite crackers and not-so-favorite veggies is another great option. 

When Should I Be Worried About Picky Eating?

If you find yourself dreading meals, worried about your child meeting their nutritional needs, or feel your child has more “bad” days than “good”, it may be time to reach out for help. A Registered Dietitian can provide insight into your child’s eating habits and nutritional needs. Having that reassurance can be very empowering! A Registered Dietitian can also recommend vitamin/mineral supplements if there is an area your child is lacking in. They provide tips to help reduce meal time battles, and foster a sense of curiosity for food with your child, in a way that works best for your family. 

Extreme Picky Eating Behavior

Extreme picky eating, often observed in young children and toddlers, presents unique challenges that can greatly impact their development. Extreme picky eating, also known as selective eating disorder or avoidant/restrictive food intake disorder (ARFID), involves an exceptionally limited range of accepted foods. Toddlers may exhibit strong aversions or anxiety towards certain textures, tastes, or colors of food. In these cases seeking help from a dietitian or health care provider experienced in working with young children to develop healthy eating behaviors is essential.

Seeking Professional Guidance for Picky Eating Behaviors

Benefits of Working with a Pediatric Nutritionist

A Pediatric Nutritionist will ask about your family, what meals look like, and what your specific concerns are to best provide tips that are realistic for you. They may recommend supplements, specific foods, or changes to your meal and snack routine. They will work with you to gradually develop your child's food acceptance, address sensory sensitivities, and promote a positive mealtime environment conducive to healthy eating habits.

What to Look for in a Pediatric Nutritionist

When choosing a Pediatric Nutritionist, look for someone both with experience in the field and empathy. As a parent of a picky eater, it can sometimes feel that you have done something wrong, which is not the case. Working with a Pediatric Nutritionist that understands your concerns and goals is key. 

Picky Eating is a normal stage in childhood development, but that does not diminish when or if you have concerns about your child’s eating habits. Because this is a time of rapid growth and brain development, it is best to reach out to a Pediatric Dietitian to ensure your child’s nutritional needs are being met. If your child is missing whole food groups from their diet, family tension is high around food, or your child has a large emotional reaction to new foods it may be time to seek guidance. Pediatric Dietitians strive to ensure their clients are meeting their nutritional needs all while promoting a healthy relationship with food. 

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