One very common concern of parents is that my child does not eat anything or eats very little food. While selective eating habits are often temporary, they can sometimes persist, leading to potential nutritional deficiencies and stress at mealtimes.
Understanding the root of picky eating and employing age-appropriate strategies for prevention and treatment can help inculcate healthy eating habits early on.
What is Picky Eating?
Picky eating generally refers to children who eat an inadequate variety of foods. It can include refusing to try new foods, eating a limited number of foods, or rejecting certain textures, colours, or smells. Picky eating peaks during the toddler years but can persist into older childhood.
Common causes include:
Natural developmental stages (neophobia—fear of new foods)
Parental pressure during mealtime
A strong preference for certain foods or resistance to change
Sensory sensitivity (texture, smell, or taste aversions)
Picky Eating in Infants (0-1 year)
Infants generally start solids between 4-6 months, and this is the prime time for food exploration. However, some infants may show a preference for sweeter or smoother textures and may resist bitter or grainy foods.
Prevention Tips:
· Before 9 months, babies’ taste buds are still immature, so they are open to try lots of foods. Offer your baby different flavours and textures when he’s ready for solids
· Introduce a wide variety of flavours and textures from an early age, including vegetables, fruits, grains, and proteins. Exposure to different tastes early can help reduce pickiness later on.
· Watch out for hunger and fullness cues and allow infants to dictate the pace of eating. Forcing food can create negative associations with mealtime.
Treatment:
It may take multiple attempts (up to 10-15 exposures) for an infant to accept a new food. Don’t give up after just one refusal.
Babies observe their parents. Eating a variety of foods in front of them may encourage them to try new things.
Picky Eating in Toddlers (1-3 years)
Around the age of 2, toddlers become more independent and may begin to assert their preferences. This is a common period for neophobia, where children reject new foods.
Prevention Tips:
Offer food at regular structured meal and snack times to avoid grazing, which can diminish hunger and willingness to try new foods.
Serve new foods with familiar ones. Avoid preparing separate "kid meals" that reinforce picky behaviour.
· Pressuring your child may make her even less likely to eat.
· Don’t feel pressured to make a second meal. Tell her that this is
the meal you’ve made for the family.
Treatment:
· Try to stay calm. The best reaction is no reaction at all.
· • Don’t talk about what she is or isn’t eating. Talk about your
Praise toddlers for trying new foods, even if they don’t like them right away. Avoid punishment or negative pressure, as it can make mealtime stressful.
Serve small portions of new foods to avoid overwhelming them. They may feel more comfortable taking a bite or two from a small serving.
Picky Eating in Preschoolers (3-5 years)
Preschoolers might still be wary of trying new foods, and their preferences may shift frequently. At this age, their appetites may fluctuate, which can lead to occasional picky eating.
Prevention Tips:
Offer choices: Give choice between 2 healthy options This gives them some control while ensuring the choices are healthy.
Encourage food exploration: Make food fun. Try different shapes, presentations, or "dips" to make eating more interactive and engaging.
Treatment:
Continue offering new foods regularly, even if they are rejected. Consistent exposure is key to overcoming picky eating.
Eating together as a family, with everyone eating the same meal, can encourage picky eaters to follow the example of others.
Picky Eating in School-Age Children (5-12 years)
While most children outgrow picky eating by this stage, some may still have specific food aversions. Social influences, like friends or media, might also affect their eating habits.
Prevention Tips:
School-age children can understand the importance of eating a balanced diet. Explain how food affects their body, energy, and growth in ways they can grasp.
Allow them to help with meal planning, grocery shopping, or cooking. When children are involved, they are more likely to eat the food they helped prepare.
Treatment:
While it’s okay to be flexible, parents should set some boundaries. For example, establish that everyone in the family eats the same meal (with no special dishes for picky eaters).
Encourage older siblings or friends to model healthy eating habits. Peer influence can be strong at this age.
Picky Eating in Adolescents (12+ years)
Adolescents are more independent and may make their own food choices outside the home. Picky eating can sometimes stem from body image issues or peer pressure.
Prevention Tips:
Help teens understand the concept of balance. They may occasionally indulge in unhealthy snacks, but it’s important to maintain a balanced diet.
· Encourage family meals whenever possible. Let them help in meal planning prep and cooking. This offers a great opportunity to teach your teen about nutrition.
Avoid ordering food or eating out on a regular basis
Treatment:
Support your adolescent in making their own food choices by providing healthy options at home. Discuss the importance of nutrition in their physical and mental health.
If picky eating is linked to underlying issues like body image or anxiety, create a supportive environment where teens feel comfortable discussing their concerns.
Avoid pressure: Forcing children to eat can create a negative relationship with food.
Create a pleasant mealtime atmosphere: Make meals relaxed and enjoyable. Turn off the TV, put away screens, and focus on family conversation.
Model positive behaviour: Parents should eat a variety of foods and show enthusiasm for trying new things.
Be patient: Overcoming picky eating takes time. Stay consistent and avoid turning meals into a battleground.
When to seek a Paediatric consultation
Consult a paediatrician if your child is a picky eater and is causing anxiety around food or it is leading to nutritional deficiencies
Comments