Feeding a Picky Eater

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Is your child a picky eater? Are you stressed out at mealtime? As moms, we often worry if our children are eating the right things. Avoidance of certain foods or food groups can put your child at risk for vitamin and mineral deficiencies. We want our kids to develop healthy eating habits, but we aren’t always equipped with the tools and know-how to make it happen. Today, let’s talk about how to deal with a picky eater and remove mealtime stress.

How does a child develop picky eating?

There are many reasons that a child may become a picky eater. Picky eating often peaks around the age of 3. They are independent and sometimes feel like they need to be in control of something. That something may be food. Here are some other things that may contribute to pickiness:

Fear of new things

Some kids just choose to stick with their comfort foods. Called food jags, your child may only want mac and cheese for breakfast, lunch, and dinner. Every. Single. Day. This is normal. The new food may need to be offered 8-10 times before they consider trying it. Don’t give up, Mama!

The assumption that they won’t try new things

Assuming your child won’t eat something—perhaps because you don’t like it, or it has a strong taste—sets your child up for a limited variety of foods. Try to remain neutral about foods, even if they didn’t like them the last time. Kids’ tastes change.

Negative reaction regarding food

I know it’s hard not to make a big deal about their refusal of food—you worked hard to prepare that meal—and you expect your family to eat it. But you want to avoid negative comments and an overall stressful mealtime.

Early feeding difficulty

If your child struggled with solids early on—gagged or refused solids altogether—they may be more likely to be picky eaters as they get older.

Pressure to eat

Is your child forced to eat all of their food? Maybe even a certain number of bites? While this may seem like one way for them to get the nutrients they need, it can lead to greater resistance in some children.

Parents eating differently

If you are frequently dieting, you will likely impact your child’s view of food. Maybe you make a full meal for your family, but then have a frozen dinner or meal replacement of some kind. Sometimes parents will eat at different times so they can have “peace” and enjoy their meal.

Pregnancy and delivery

Picky eating may also be more likely if you were older during pregnancy, smoked while pregnant, had a lower BMI pre-pregnancy, and if your child had a lower birth weight.

ADHD and picky eating

There are conditions that are more highly associated with picky eating—ADHD being one of them. If your child has ADHD, they may be a picky eater. For example, they may be more likely to eat slowly, binge on high-sugar foods, and be emotional eaters. Even though your child may only eat a select number of foods, they may be at more risk of being overweight.

Make sure you establish a regular schedule of meals and snacks so that they know what to expect. Also, make sure that they get enough physical activity to help release dopamine—this may reduce the need to binge. Lastly, you can work with your doctor to adjust your child’s medications to achieve a balance between impulse control and appetite reduction.

What to do about a picky eater

1. Relax! If mom is stressed, everyone feels it.
2. Keep mealtime positive: Food choices are not good or bad. Food is food. You don’t have to even talk about it. Keep your conversation positive and enjoyable. Mealtime is a wonderful time for your family to bond. Focus on making good memories.
3. Involve your child in meal prep and grocery shopping: Your child is more likely to try something new if they were a part of the planning process.
4. Offer a wide variety of foods: The more often your picky eater is offered a food, the more likely they are to try it.
5. Don’t force a child to eat: We want kids to grow up naturally choosing what nourishes their body. Forcing them does not create a healthy relationship with food.
6. Model appropriate eating habits: If you want your kids to eat a certain food, you eat it in front of them. You are their greatest role model.

Vegetables and fruits for picky eaters

If you are worried your child isn’t eating enough vegetables or fruits, start by offering them every meal. Try a variety of kinds—raw veggies, roasted veggies, berries, apple slices, melon, etc. You may even want to start a garden so that your child can be involved in the entire process.

Get help

If you’re still unsure where to start, a dietitian can help guide you in feeding your picky eater. Being a mom isn’t easy, and it sometimes takes all hands on deck to make it work. Don’t stress, Mama! You’ve got this! Book today and we can work together on improving your child’s nutrition.