Having a picky eater on hand can be real challenging.
It is just frustrating when your kids refuse to eat the meal you’ve prepared or limits their food choices to just a few items.
I understand; I have a son who wants to eat only rice and soy sauce for practically every meal!
Nonetheless, it is a common issue among children, and you have to remember that picky eating is a normal part of development.
Kids go through phases where they’re more likely to be picky about food.
As children learn about food, they may become more aware of the different tastes and textures, which sometimes can make it hard to ensure they eat a balanced meal.
They may also be more likely to reject foods that remind them of unpleasant experiences in the past.
However, keep in mind that finicky eating is not always a sign of a problem.
Most of the time, it’s only a phase that your picky eaters will grow out of.
What’s important is that you figure out your kids’ eating behaviour and which ways would help them develop a more varied and healthy diet.
Here are the 6 Picky Eater Types
There are several types of picky eaters, and understanding the differences can help you better understand and accommodate them.
Some kids may only eat certain types of food, while others may dislike any kind of fruit and vegetable.
Metaphorically speaking, picky eaters come in all forms and sizes.
Flavour-Specific Picky Eaters
Picky eaters in children can occur for a variety of reasons, ranging from sensory issues to dietary aversions to plain stubbornness.
However, some kids are picky eaters for a unique reason: flavour–specific pickiness.
This is when a child only wants to eat foods with specific tastes.
For example, some children may only want to eat foods that are sweet or savoury.
If you have kids with flavour–specific pickiness, you may often face an uphill battle when it comes to mealtime.
It can be difficult to find foods that meet a child’s specific flavour preferences while still being nutritious and age–appropriate.
In some cases, children may outgrow their flavour-specific pickiness as they get older, while in others the pickiness may persist.
Regressive Picky Eaters
Kids can be notoriously picky eaters, often only wanting to eat the same few foods over and over again.
It will be frustrating for you because it might be difficult to encourage your kids to try new foods.
Unfortunately, this regressive picky eating can be a common problem in children.
Regressive picky eaters often exhibit a variety of behaviours, such as refusing to try new meals or being extremely choosy about certain foods.
This is especially troublesome when it comes to healthy foods, which kids should consume the most.
Though, you should know that regressive picky eating is a normal developmental stage for children.
This means that it is often a phase that will pass with time and patience.
Textural Picky Eaters
Textures are particularly important to young children since their senses are still developing.
That is why, some children may be hesitant to try certain foods due to the unfamiliarity of the texture.
For example, if your children aren’t used to the creamy, smooth quality of mashed potatoes, they may reject it.
Similarly, if a toddler is unfamiliar with the texture of crunchy veggies, they may reject them.
There is also a possibility that your children may refuse to eat certain textures due to discomfort.
Karen Le Billon, food educator and author of Getting to Yum, believes,
“Young kids have a wide range in chewing ability. Their teeth, jaws, and surrounding muscles are still developing, and they may not feel in control when some foods are in their mouth. So, they reject them.”
If this is the case with yours, don’t be too hard on them.
Instead, attempt to figure out which texture your children would prefer to eat.
Gag Reflex Picky Eaters
There are times when picky eating habit can be both frustrating and funny at the same time.
This is because kids often have a strong gag reflex, which means they can be extremely sensitive when dealing with foods they dislike.
You may encounter a variety of funny scenarios, such as your kids pushing away certain foods with a disgusted expression.
Or they might make funny faces when trying something new.
They may even gag weirdly at the sight of certain foods.
Even if your kids gag, this is normal behaviour when learning about and trying new foods.
But make it clear to them that doing so to any meal is inappropriate and teach them a better way of rejecting.
Liquid-Only Picky Eaters
Kids can be notoriously fussy eaters, and liquid-only finicky eaters are no exception.
How would you feel if your kids only wanted to consume liquids like juice, milk, and smoothies and refused to eat anything solid?
Yup, you read that right. There is such a thing.
This is concerning because it can lead to nutritional deficiencies and anaemia.
If your kids genuinely enjoy drinking their liquids, focus on giving them nutrient-dense liquids.
For instance, smoothies made with fruit, yoghurt, and nut butter can be a good source of calories, fat, protein, vitamins, and minerals.
You can also include dietary supplements like vitamin D, omega-3 fatty acids, and probiotics in their drinks.
Besides that, explore foods that have the same flavour and texture as the drinks like smooth applesauce or mashed bananas.
Smell-Sensitive Picky Eaters
Do you find your kids sniffing around their meals before they eat?
If so, you most likely have smell-sensitive picky eaters.
Kids can be extremely sensitive to smells and picky about what they eat.
This is because their sense of smell is more acute than an adult’s.
They may be overwhelmed by strong odours and refuse to eat foods with strong smells.
For example, they may be reluctant to try new foods like cheese and beans if they don’t like the smell.
Sometimes, kids may also refuse to eat food if the smell reminds them of something unpleasant.
This is why it’s important to introduce new foods positively and to avoid forcing kids to eat foods they don’t like.
Still, having kids as smell-sensitive picky eaters can be incredibly frustrating for you.
Especially when it always results in mealtime battles, increased stress, and a lot of wasted food.
12 Tips for Dealing with Picky Eater Kids
Regardless of the type of picky eater your kids are, you must understand their food preferences and accommodate them as much as possible.
This may involve making small adjustments to the way food is prepared, or offering a variety of options for the picky eater to choose from.
As shown below, there are several ways you can help your kids expand their palate and develop healthy eating habits.
Offer a Variety of Foods
Providing a variety of options can help ensure that a picky eater is exposed to different flavours and textures, and may even help them develop a broader palate.
One way to offer a variety of foods is to provide a range of healthy options in a comfortable and inviting setting.
For example, create a ‘buffet-style’ meal with a variety of foods that kids can choose from.
Let them select what they want to eat and give them the freedom to try new things.
Be sure to provide both familiar and unfamiliar foods.
This will encourage your picky eaters to explore new options.
Allow them to smell, touch, and taste the food before they decide if they want to eat it.
Also, you can ask your kids to look for new foods and make suggestions for meals.
This will help them to become more familiar with different types of foods.
Make Mealtimes Pleasant
Mealtime can be a stressful experience for parents with picky eater kids.
So, it will be a good idea to make the time as pleasant as possible for picky eaters.
This would help them develop healthy eating habits and nurture a positive relationship between you and your kids.
Not sure how?
Here are some tips you can try:
- Make sure the environment is calm and relaxed. Set the dinner table with fun decorations, light some candles, or play some soothing music.
- Don’t pressure your kids to eat everything, but encourage them to try new foods.
- Instead of punishing your kids for not eating, praise them for trying new foods or eating a certain amount.
- Incorporate fun activities into mealtimes, such as playing a game or telling stories. This can help make mealtime more enjoyable for picky eaters.
Don’t Give Up on Your Picky Eater
It is crucial to not give up when offering food to picky eaters.
They need time to adjust to new foods and can take up numerous attempts before they could choose to try.
So, stay positive and keep offering a variety of foods, even if they aren’t being eaten.
However, make sure to not pressure them and let them know that it is an option.
Tell your kids that it is okay if they don’t want to eat the food.
Don’t get frustrated if your kids don’t like certain foods.
It will only make them feel more overwhelmed and more unwilling to try new meals.
Instead, focus on the positive and the foods they do like.
Let Your Picky Eater Help
Involve kids in the meal planning, food preparation and cooking process.
These can be a great way to encourage them to experiment with different flavours and textures.
When kids help in the kitchen, they become invested in the process and more likely to try the end-result.
Even if they don’t end up enjoying the dish, they’ll still feel proud of their contribution.
Plus, cooking is a valuable skill that can benefit them for life.
If you have a picky eater, it’s important to start small.
Let them help with simple tasks such as stirring, measuring, and mixing.
As their confidence in the kitchen builds, they can take on more complex tasks such as chopping vegetables and forming patties.
It’s also important to make sure the tasks are age appropriate.
For instance, you wouldn’t want a five-year-old using a chef’s knife, but they may be able to help with stirring or mashing.
Encourage your kids to get creative in the kitchen.
Ask them to come up with new flavours and recipes.
This will give them a sense of ownership over the food they eat and make them more likely to try new foods.
Don’t Reward with Food
When it comes to picky eaters, it can be tempting to use food as a reward.
However, this is not a good idea and can lead to an unhealthy relationship with food.
According to the University of Rochester Medical Centre, using food as a reward or as a punishment can undermine the healthy eating habits that you’re trying to teach your children.
Giving sweets, chips, or soda as a reward often leads to children overeating foods that are high in sugar, fat, and empty calories.
Worse, it interferes with kids’ natural ability to regulate their eating.
It also encourages them to eat when they’re not hungry to reward themselves.
So instead of offering food as a reward, try to find other ways to incentivise good behaviour.
For example, try offering praise, extra playtime, or a special activity as a reward.
Letting your kids choose from a selection of rewards can also help them to stay motivated and excited about trying new foods.
Be a Role Model for Your Picky Eater
Children learn by example.
So, you and any family member in the house should be role models for your picky eaters.
Do so by showing them that they too can enjoy a variety of healthy foods.
Eat a variety of healthy foods and be positive and encouraging when your kids try new foods.
You should provide positive feedback when they do so.
You should also be willing to try new foods with your kids and should not expect them to like every food they try.
Moreover, you can help your picky eaters become more adventurous eaters by exposing them to new and exciting foods.
Be open to the idea of your children’s food preferences and allow them to develop their own tastes.
Don’t Give Too Many Snacks
Offering too many snacks can reduce a child’s appetite at meal times.
Picky eaters can be difficult for parents to manage, especially when it comes to snacks.
While it is important to make sure your child is getting the proper nutrition they need, it can be easy to overdo it when it comes to snacks.
Offering too many snacks can lead to unhealthy eating habit, and can encourage picky eating.
When it comes to snacks, the best rule of thumb is to offer one healthy snack a day.
This should be full of essential vitamins and minerals like fruit, vegetables, or whole grains.
Make it a priority to offer snacks that are nourishing and will help your child meet their daily nutritional needs.
Be sure to discuss with your child why it is important to limit snacks and make it clear that snacks should be a treat, not a meal.
Offer Smaller Portions
Kids who are picky eaters often have difficulty trying new foods and may struggle to finish a meal.
By offering small portions of food, your picky eater can get used to the taste and texture of the food without feeling overwhelmed.
Smaller portions also provide them with the opportunity to develop a sense of control over what they eat.
They can experiment and add more of a food they like, or less of a food they don’t like.
In addition, offering smaller portions can help to prevent overeating and waste.
Your kids can take their time to finish the meal and can always go back for more if they’re still hungry.
Patience Is a Virtue
As a parent, I understand how tempers may get the best of us at times, even if unintentionally.
So, I get the urge some parents may get to nag or punish a child for not eating certain foods.
But try your best not to do so.
These methods are usually not effective and may even make the problem worse.
Instead, parents should focus on creating a positive environment where their children feel safe to try new foods.
One way to do this is to provide plenty of healthy options.
Parents should also aim to make mealtimes fun rather than stressful.
For example, involve them in the conversation around the table, making mealtime an enjoyable experience rather than a chore.
Keep in mind that picky eating habits can be a source of anxiety for children, and they may need some extra reassurance and support.
You should be patient and don’t expect immediate success.
It can take time for some kids to accept a new food.
Eat Together with the Picky Eater
Whenever possible, try to eat meals together as a family, even when faced with picky eaters.
Studies have shown that children who eat with their families tend to have better mental health, better grades in school, and lower rates of obesity.
Eating together also provides a great opportunity for bonding and communication.
It can be a time for parents to check in with their children and talk about their day.
When faced with a picky eater, parents should look for ways to make meals more enjoyable and appealing.
Eating together can also be a great time to introduce new foods to picky eaters.
If kids see their parents trying new things, they may be more likely to do so as well.
Ultimately, you should make a family meal a priority.
Eating together can be beneficial for both parents and children and can help ensure that even picky eaters are getting the nutrition they need.
Get Creative When Serving Food
Picky eaters can be tricky, especially when it comes to getting them to eat healthy food.
The trick is to get creative with how you present their food.
Here are some ideas to help get your picky eater to enjoy their meals:
- Cut foods into fun shapes, like stars, hearts, or animals, to make them more appealing
- Make their meal more exciting by adding a variety of colours to the plate—try rainbow carrots, purple potatoes, and brightly coloured fruits
- Create food art by using sauces and condiments to create fun designs on their plate
- Use sneaky ways to add vegetables and fruits into their meals
- Kids love to dip their food, so try offering a delicious dip or sauce for them to enjoy with their meal
By getting creative with how you present food to picky eaters, you can help make mealtimes more enjoyable and nutritious
Avoid Distractions While Eating
Getting picky eaters to eat is already challenging, and distractions can make the task of getting them to eat even more difficult.
Fortunately, there are a few things you can do to help remove and avoid distractions for picky eater kids.
First, strive to create a distraction-free mealtime environment.
This means turning off the television, putting away any toys or games, and turning off all cell phones and other devices.
Second, practice mindful eating with your picky eater.
This means encouraging them to fully focus on the food, savour its flavour, and recognise how it makes them feel.
Finally, give your picky eaters time and space to eat.
Don’t rush them, and don’t pressure them to finish their meal.
Allow them to eat at their own pace can help them relax and enjoy their meals.
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Find a Balance and You’ll Be Good
Picky eating in children can be difficult, especially for parents attempting to give nutritious meals and snacks.
Nonetheless, it is critical to strike a balance between providing healthful meals and respecting your kids’ preferences.
Remember that picky eating is not a sign of bad parenting; it is a normal part of growing up.
With the right approach, picky eating does not have to be a major source of stress for parents and children alike.
All it takes is a little patience, dedication, and imagination to help your children become more adventurous eaters.
Good luck with your picky eaters, mummies!
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