Picky Eaters: Expert Strategies for Happy, Stress-Free Mealtimes.
Does your child refuse to try new foods, eat only specific textures, or have a very limited list of “favorite” foods? If so, you’re not alone! In my work with families, I often hear concerns about children refusing to try new foods or sticking to a small number of familiar meals. Picky eating is a common phase that many children go through, especially between the ages of 2 and 6. During this time, kids begin asserting their independence and exploring their preferences.
While it can feel challenging as a parent, picky eating is often a normal part of development and doesn’t typically signal a serious issue. With a bit of patience and the right strategies, you can help your child broaden their palate and enjoy a more varied diet. Here are some practical tips I share with families to make mealtimes more positive and encourage healthier eating habits.
Strategies for Managing Picky Eating
The good news is that many evidence-based strategies can help manage picky eating. These approaches focus on reducing stress, encouraging variety, and creating a positive mealtime environment.
1. Introduce New Foods Gradually
Research shows it can take 8-15 exposures to a new food for a child to accept it. The key is to offer the food repeatedly without pressure. Serve small portions of the new item alongside familiar favorites, and allow your child to explore it at their own pace. Low-pressure approaches like this increase acceptance over time [1].
2. Make Mealtimes Positive
Avoid pressuring your child to “clean their plate” or bribing them with dessert. Instead, focus on creating a pleasant mealtime atmosphere. Children are more likely to try new foods when meals are enjoyable and free of conflict [2].
3. Model Healthy Eating Habits
Children are more likely to try new foods if they see their caregivers eating and enjoying them. Parents who model adventurous eating behaviors can inspire their children to do the same. Make a point to eat a variety of foods in front of your child and talk positively about their flavors and textures [3].
4. Involve Children in Food Preparation
Letting your child participate in meal planning and cooking can spark their curiosity about food. Tasks like washing vegetables, stirring ingredients, or choosing a recipe give children a sense of ownership, making them more likely to try the food they helped prepare. This approach has been shown to increase children’s interest in new foods [4].
5. Use Sensory-Based Approaches
Picky eaters often reject foods based on their texture, smell, or appearance. Gradually introduce foods with different textures and flavors, starting with small, non-threatening portions. Sensory familiarity can help children overcome food neophobia (fear of new foods) [5].
6. Offer a Variety Without Pressure
Serve new foods regularly, but avoid forcing your child to eat them. Let them decide what and how much to eat from the options provided. This approach is based on the Division of Responsibility in feeding, which outlines that parents are responsible for deciding what food is offered, when meals occur, and where eating takes place. Children, in turn, are responsible for deciding how much to eat and whether to eat at all.
7. Be Consistent and Patient
Picky eating is usually a temporary phase, but it requires patience. Stick to your strategies and celebrate small victories when your child tries something new. Persistence and consistency are key.
When to Seek Help
While picky eating is often a normal developmental stage, there are times when it might indicate a larger issue, such as Avoidant/Restrictive Food Intake Disorder (ARFID). If you notice any of the following, consider consulting a pediatrician or feeding specialist:
Persistent refusal to eat entire food groups, leading to nutritional deficiencies.
Difficulty gaining or maintaining a healthy weight.
Frequent gagging, choking, or other signs of difficulty swallowing.
High levels of stress or conflict during mealtimes that affect the family dynamic.
Final Thoughts
Picky eating is a normal and manageable part of growing up for most children. With patience, consistency, and the right approach, you can help your child build healthier eating habits and develop a more positive relationship with food. Remember, every child is unique, and progress may take time. If you have concerns, don’t hesitate to seek professional guidance.
Disclaimer
This blog is for informational purposes only and is not intended to replace professional medical, nutritional, or developmental advice. Always consult your child’s pediatrician, a feeding specialist, or a registered dietitian for personalized guidance regarding your child’s eating habits and nutritional needs.
-
DescriBrown CL, Vander Schaaf EB, Cohen GM, et al. Association of picky eating and food neophobia with weight: a systematic review. Child Obes. 2016.
Cole NC, An R, Lee SY, Donovan SM. Correlates of picky eating and food neophobia in young children: a systematic review and meta-analysis. Nutr Rev. 2017.
Gibson EL, Cooke L. Understanding food fussiness and its implications for food choice, health, weight, and interventions in young children: the impact of Professor Jane Wardle. Curr Obes Rep. 2017.
Hughes SO, Power TG, Orlet Fisher J, Mueller S, Nicklas TA. Revisiting a neglected construct: parenting styles in a child-feeding context. Appetite. 2005.
Tharner A, Jansen PW, Kiefte-de Jong JC, et al. Toward an operative diagnosis of fussy/picky eating: a latent profile approach in a population-based cohort. Int J Behav Nutr Phys Act. 2014.
Zucker NL, LaVia MC, Craske MG, et al. Feeling and body investigators (FBI): ARFID division—an acceptance-based interoceptive exposure treatment for children with ARFID. Int J Eat Disord. 2019.ption text goes here
