Your Child and Picky Eating

written by: Cynthia Rodriguez (Intern) REviewed by: Taylor moyer, rd LD

Picky eating is a common challenge in early childhood that many parents face. Though it can be frustrating at times, it is important to remember that this is a normal part of development for children, especially while they are gaining independence. In the past, picky eating was dealt with in an authoritative way, but now it has shifted to meeting your child where they are at. This post will help you navigate this tricky time in parenthood, while providing tools on how to best support your child as they work on expanding their palate.

“Don’t play with your food.” It’s a phrase most of us grew up hearing and have internalized. Now, however, playing with food has been found to have a positive outcome for picky eaters. The act of having your child play with their food, whether that be using their hands to roll mashed potatoes into shapes, making sound effects when dipping nuggets into sauce or even having your toddler throw spaghetti, helps children familiarize themselves and become comfortable with foods. Yes, it will be messy at times and goes against what we were taught, but it’s to nourish your child’s relationship with food. If mess is a worry, you can find mats to cover the floor and provide a designated “play space” for foods. If you notice your child has a tendency to throw food and waste is a worry, try offering smaller portions. Through active play, they are exploring food with all of their senses and taking an active part in learning their preferences. Playing with your little one at mealtime can even help you reconnect with your own inner child. Encouraging the sensory exploration of food can help them find autonomy and make them more likely to try new foods.

Pressuring your child to “try it” or “take a bite” can do more harm than good. When it comes to introducing your child to new foods, it is expected to be met with some hesitancy and overall refusal. During these moments, it is important to remain neutral and judgment free. Allowing your child to say no, spit out a bite, just lick the food, or make a face reinforces their sense of autonomy. With time, children will come to realize that their reactions will be validated, they won’t feel pressured, and they will be more likely to try that food the next time it’s offered. Humans, particularly children, are afraid of what they don’t know, and that can include unknown smells, tastes, and textures. Simply being exposed to a new thing in a shared physical space is an act of bravery, and this applies to food. A child who has never seen a pineapple before may feel intimidated by its spiky exterior and not feel comfortable trying a bite. Having your child learn to be comfortable with its appearance is a win, and eventually you can progress to having your child touch, smell, taste, and bite the pineapple. And remember- children are allowed preferences too! As adults, we have certain foods we may not like, and as parents it is important to honor your child’s own taste preferences. However, if you feel like your child may have extreme aversions to entire food groups, difficulty swallowing, or you notice weight stabilization/loss, reach out to their pediatrician and registered dietitian regarding your concerns.

Practicing a combination of these tips can help your child explore new foods and create a healthy foundation for their relationship with food as they head into adolescence and adulthood. For further information on how to support your child with picky eating, reach out to your registered dietitian.