Do you have a picky eater at home? You're not alone! Many young kids go through a phase of picky eating. In fact, some estimate 25% of toddlers and preschoolers are considered picky eaters (and some estimates much higher). But don’t worry—there are strategies that can help!
What Is Picky Eating?
Picky eating, also known as selective eating, is when a child has a limited range of foods they like and refuses to try new ones. While it’s common in toddlers, it can last into childhood and even adulthood. This behavior can be tough for parents, as it often affects nutrition and makes mealtimes stressful. Sometimes, there are reasons a toddler may not eat, but if picky eating continues and there isn’t an obvious reason, there are things you can do.
Why Do Kids Become Picky Eaters?
Picky eating is especially common in toddlers. At this age, children are learning to explore new things, and food is no exception. Here’s why toddlers are often picky eaters:
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Fear of New Things: Toddlers can be wary of unfamiliar foods.
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Sensory Sensitivities: Changes in texture and taste can be overwhelming for their developing senses.
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Need for Control: Toddlers crave autonomy, and being pressured to eat can lead to resistance.
If your child is a picky eater, don’t worry—there are simple ways to help them become more open to trying new foods. Keep reading for four strategies that can gradually increase their food variety.
4 Strategies to Help Picky Eaters Try New Foods
1. Establish Structure and Consistency
A consistent routine is key to helping picky eaters feel secure and open to trying new foods. Here’s how structure can help:
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Predictability: Having regular meal and snack times reduces anxiety and makes mealtimes feel more comfortable.
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Familiarity: Knowing when to expect meals helps kids feel more relaxed and less resistant to new foods.
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Positive Associations: A predictable schedule can make mealtimes feel less stressful, allowing your child to focus on the enjoyment of eating.
How to Implement: Serve meals and snacks at the same times each day, and avoid letting your child snack freely in between. This helps them build an appetite for mealtime and reduces their reluctance to try new foods.
2. Gradual Exposure and Consistency
Introducing new foods consistently, in small amounts, can reduce anxiety and build familiarity over time. Here's why this works:
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Reduces Fear: Gradual exposure helps kids become accustomed to new foods without overwhelming them.
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Builds Comfort: The more your child encounters a food, the more likely they are to accept it.
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Establishes Expectations: When new foods are part of regular meals, your child will come to expect them as a normal part of eating.
How to Implement: Start by offering small portions of new or previously rejected foods alongside familiar favorites. Don’t pressure your child to eat it, but let them explore at their own pace. Be patient and consistent—you may need to offer a food dozens of times before they are ready to try it.
3. Try Different Preparations of the Same Food
Sometimes, the way food is prepared can make all the difference. Introducing the same food in various forms can help expand your child’s palate.
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Novelty: New preparations of familiar foods can make mealtimes feel exciting.
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Texture and Flavor Exploration: Different cooking methods change the texture and taste, which might make a food more appealing.
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Increased Acceptance: By presenting a food in various ways, your child is more likely to find a version they enjoy.
How to Implement: Try different methods of cooking the same food. For example, chicken can be served as nuggets, in a stew, grilled, or roasted. Vegetables can be steamed, roasted, or served raw. Experiment with different textures, shapes, or presentations to keep meals interesting.
4. Make Mealtimes Fun and Enjoyable
Creating a fun and relaxed mealtime atmosphere can make a big difference in how your child feels about food. Here’s how:
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Positive Associations: When mealtimes are enjoyable, your child will associate food with positive experiences rather than stress.
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Reduced Pressure: By making meals fun, you can take the focus off eating and reduce any anxiety or resistance.
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Encouraging Exploration: Fun food presentations and interactive meals can spark curiosity and make mealtime exciting.
How to Implement: Keep mealtimes relaxed and pressure-free. Use creative food presentations, like fun shapes or colorful plates, to make food more appealing. You can also try themed meals or encourage your child to help with meal prep. Play music, engage in conversation, or even use fun conversation starters to keep things light-hearted.
Final Thoughts
Dealing with a picky eater can be frustrating, but it’s a phase that many kids go through. By using strategies like structure, gradual exposure, variation, and making mealtimes enjoyable, you can help your child explore new foods and develop healthier eating habits.
Remember, progress may take time, and every child is different. Stay consistent, stay patient, and celebrate the small victories along the way. With time and persistence, picky eating can become a thing of the past, and mealtimes can turn into a fun and positive experience for the whole family!
Do you need more support for picky eating?
At Eat Play Thrive Nutrition, we offer virtual visits to help navigate the struggles with picky eating. Book a Discovery Call to see how Jenny can help you on your feeding journey with your child.