On the ride home from work, Celeste began worrying about whether Michaela would eat the broccoli, chicken, and rice she planned for dinner. Since Michaela started eating table food, there were only three things she’d consistently eat. Thankfully, apple cinnamon oatmeal, green apples, and toast were healthy foods she enjoyed. Still, the daily stress of wondering whether Michaela was eating nutritiously, and encouraging her to try new foods she often refused, was challenging.
If you can relate to this struggle, chances are you, too, may have had experience trying to get a choosy child to eat. In today’s blog, we’ll discuss reasons your child may be a picky eater, tips to help broaden what foods picky eaters will eat, and the difference between typical fussy eating and when you should consider seeking help.
Understanding Picky Eaters
Picky eating in early childhood generally refers to difficulty accepting or an unwillingness to try a wide range of foods, often described as strong food preferences. Typically, after a toddler’s rapid growth in infancy, their growth slows, and so may their appetite. Changes in the food a toddler prefers is quite normal. What has been a favorite food is suddenly uninteresting, and food they previously disliked is now their favorite.
Celeste’s concerns about Michaela’s limited eating habits led her to investigate whether Michaela’s picky diet was providing her with the nutrients she needed to grow and develop, or if there was some reason that would prevent her from ever enjoying a wide variety of tasty foods.
Fortunately, she learned that it’s common for children to be choosy about their food, and in most cases, research experts consider this behavior “developmentally normal.” Overall, about one-third of children display picky eating behaviors, based on parent and caregiver perceptions. While picky eating can arise at any age, it’s usually most obvious to caregivers during early childhood. Studies have found, that picky eating is most active around the age children start kindergarten and then declines.
Feeling relieved that Michaela’s rejection of certain foods and reluctance to try unfamiliar foods were common, Celeste realized that her daughter’s behavior was similar to what she read about online. Celeste confirmed this at Michaela’s next well visit with her doctor. Her pediatrician reiterated that Michaela’s picky eating was very normal for her age, but encouraged her to keep an eye on it and return if she didn’t start to eventually grow out of it, as in some cases there could be other causes for extreme picky eating.
Picky Eating Tips
Not all picky eaters are the same. When you try to help your child try new foods, it’s important to be flexible and work together. Many children go through a picky eating phase between the ages of two and five. Making small changes in your expectations and daily routines during this time can help reduce stress for both you and your child.
Here are some tips to help when your child is a picky eater.
| Picky Eating Tips | |
| Start presenting a variety of foods early… | Expose young children to healthy foods, fruits and vegetables, alongside familiar ones. Remember to keep portion sizes small for now. |
| Try introducing new foods over and over again… | There’s no rush; it may take anywhere between eight and 15 attempts for children to accept new foods. |
| Avoid power struggles… | Use patience rather than pressure to create positive eating experiences. Engage lightly, 10 min. of eating may be enough, and make room for them to choose. |
| Make mealtimes routine and social… | Children are more likely to come to the table hungry and eat heartily when mealtime is at the same time every day. Share meals without media distractions, such as phones, and TV. |
| Make eating healthy, easy, and accessible… | Create interest by involving your child in shopping and meal preparation. Little ones can help with age-appropriate tasks, like washing and sorting. |
| Camouflage nutrients in meals… | Puree (blend until almost liquid) healthy fruits and vegetables, then disguise them by adding them to seasonings, sauces, smoothies, or baked goods to provide essential nutrients. Also, offering dips or sauces with fruits and vegetables may tempt picky eaters to try healthy snacks. |
| Make eating fun… | Playful activities often reduce anxiety around trying new foods. From asking, “Will you take a mouse bite or an alligator bite?” to making funny faces in food arrangements. Games ease the pressure a child may be feeling. |
| Once a child accepts food… | Pair it with similar foods of the same color, flavor, or texture to broaden their variety. For example, “If your child likes pumpkin pie, for example, try mashed sweet potatoes and then mashed carrots.” |
When to Seek Help with Picky Eating
It can sometimes be hard to know when picky eating is a bigger problem. One sign to look for is if a child becomes very upset when offered new or disliked foods. You should also pay attention if their limited eating seems to be affecting their health. Eating too few foods can lead to low nutrition, slow weight gain, and missed growth milestones, which can cause low energy and tiredness. If picky eating also makes family life harder, like needing separate meals, making outings difficult, or causing trouble when traveling, it may be time to get help from a professional.
For more information on healthy eating, please view CHS resources Nutrition and Food for your Baby’s First Year.