How to help your child that struggles with picky eating

Picky eating behaviour is very common in children and can vary in severity. Some children exclude whole food groups, others may only have one or two things they avoid. Some outgrow picky eating behaviours, and for others it may persist into adulthood. Picky eating is not always a problem, almost everyone has some or other food that they cannot stand, this is not abnormal and nothing to worry about. However, children are still learning to appreciate new tastes and textures in food, therefore helping them overcome discomfort with certain food can be part of a learning process. It is important to remember that you should not punish a child for struggling with picky eating, but rather treat them with empathy and support to help them overcome this problem.

Two approaches can be helpful with this problem, the first is to help picky eaters learn to eat, and even enjoy, foods they were previously uncomfortable with, the second is to ensure that they still get complete and balanced nutrition even when excluding some foods. (Some of these tips may even help adults!)

I recently shared this tasting platter of fruit and veggies with a young picky eater, and just to make it fair, I included food something I dislike.

Increase exposure to problem foods

By repeatedly gently exposing your child to foods they are uncomfortable with, you can gradually get them used to it. It is important that this exposure is not stressful, as this can create negative connotations with that specific food. Serving foods they really like along with foods they struggle with may also help reduce stress during this meal.

Start by just regularly having the problem food on the table, then progress to adding a small amount of it to their plate. Encourage them to sniff or lick it even if they are not yet ready to eat it, to enable normalizing this strange food before taking on the daunting task of tasting it. Encourage your child to taste food, but let them know they can spit it out if they are uncomfortable with it in their mouth. However, do not allow them to use negative words like “yucky,” explain that taste differs, and it is rude to call food that someone else may like as yucky or gross.  Negative words can increase negative thinking and feelings around food.

Play around with taste and texture by preparing this food in different ways

Ask your child why they do not like a food, and then find a way to overcome this problem, for example, if they do not like the sweetness of carrots, you could try to use carrots in savoury dishes like stews.

Often the reason for disliking food is not the taste, but the texture, for example, your child may compare the texture of mushrooms to pencil erasers or complain about the “squeakiness” of green beans, or the crunchiness of fruit. Try changing texture of fruit by grating it and serving it in a bowl with a spoon or blending it into smoothies so that they can taste it without having to experience the texture they dislike. Veggies may be better raw for increased crunch if they are too “mushy,” or mashed along with potatoes if they dislike the crunch.

Motivate them by trying new foods yourself

Sometimes seeing that others also struggle with some foods takes the pressure off the child. Show them that it is ok to be uncomfortable with some food and even parents sometimes need repeat exposure to get used to different foods by including foods that you are not familiar with. If they see that you are also willing to go out of your comfort zone to try new food, they may feel more empowered to do so themselves!

Ensure that your picky eater still consumes a balanced and complete diet

If they are only avoiding one or two things, it is easy to just switch it for something similar. For example, if they won’t eat apples, serve another fruit like bananas or berries instead, if they won’t eat chicken, serve a different protein like fish instead. If your child is excluding whole groups of foods, for example all green foods, or all fruits and vegetables, it is necessary to seek help from a dietitian to ensure they are still getting all the nutrients they need to grow and stay healthy. A dietitian may recommend supplementation of nutrients they are lacking, or new approaches to help include alternative foods to fill the nutritional gaps.

Finally, remember to not turn the dining table into a battle field! Negative associations with eating simply increases stress and decreases their intake. If your child still won’t eat a specific food, treat them with empathy and understanding, and rather find other ways to fill that nutritional gap. Always boost positive attitudes towards food and eating!