Children's Corner
Picky Eating

• Encourage self-feeding.
• Variety is key. Offer a variety of whole foods early in life to aid the acceptance of natural foods. A new food may be offered several times before a child is receptive. So do not get discouraged.
• Avoid repetitive, predictable meals. Offering the same exact meals time after time can promote dislike for certain foods even if the child enjoyed them previously. If your child has a favorite fruit/food, it is okay to serve it often but serve it along with other fruits/foods. Try to mix it up.
• Make mealtime creative. Coordinate meals by colors or use shapes and designs to get the child’s attention if necessary .
• Refrain from offering highly processed foods and snacks as a reward. Do not keep tempting foods in the house.
• Limit sodium consumption and limit intake of sugary foods.
• Model healthy, nutritionally diverse eating. Be a healthy example. Eat what you are offering to your child with your child.

Picky eaters may avoid certain foods because they dislike the taste, smell, texture, or appearance. Young children can be curious, impulsive, full of energy, and quite independent. They may like a particular fruit one day and dislike it the next. Meals should be well-rounded providing a high-quality protein (meat, fish, poultry, egg, beans, and plant proteins), a vegetable and/or some fruit, a whole grain (whole grain bread, pasta, rice, and cereal), and milk. Milk is optional but consider offering milk from organic, all natural sources if you decide to give it to your child. Also offer water with meals and snacks. Hydration is very important, especially for young active children. Snack time is a good time to cater to a child’s preferences such as their favorite fruit sauce or pasta with some shredded cheese or oil, while avoiding/limiting unhealthy, sugary, processed foods. If possible, meal and snack times should be planned and/or scheduled into daily routines and eaten while seated. Although young children like to explore, it is ideal that children learn to sit and engage during meal and snack time.

Picky eaters can be challenging for parents and guardians. It is important to focus on the bigger picture, which is nutritional intake. In some cases, picky eating is more than picky eating. If there are concerns surrounding a child’s picky eating and restrictive eating behavior, speak with your child’s primary care physician. There are times where picky eating can change from what is described as normal, developmental picky eating to something more concerning possibly requiring medical and psychological intervention.

I hope that you find these tips helpful. Picking eating is a phase that many children go through. Remember to consistently offer a variety nutritious whole food to your little one and foster their interest in natural foods early on.