Julie Martinez is the latest guest of Nutrition Stories, a series exploring hot topics in nutrition and dietetics. Julie is a student in the UF Didactic Program in Dietetics (DPD) in the Food Science and Human Nutrition program at The University of Florida. Her interest in the topic of picky eating led her to investigate how to address this common condition while debunking common myths associated with it.

Julie: You’re sitting at the table with your partner and three kids, hoping to enjoy a calm and enjoyable dinner together. Every night, you wonder if you can get that picture-perfect, happy family eating at the dinner table. But then, to your dismay, your youngest child has this look on their face that you know all too well. They start to whine and complain about how they don’t like the way the chicken is chopped on their plate and how it’s touching the other food.

Every night, it’s something different: the pasta is too soft; there is too much sauce; they want mac ‘n’ cheese (again); the ham tastes weird; or the carrots are cut in a way that should be criminal—at least, based on their reaction. You think to yourself, “How did I get here? Where did I go wrong? Will this ever get better?”

Does this scenario sound familiar? If so, you likely have a picky eater on your hands. Despite being difficult, inconvenient, and emotionally exhausting, picky eating is normal. Rest assured, there is a light at the end of the tunnel, and there are some tricks to get you there sooner. Let’s get you there, together.

What is Picky Eating?

Picky eating is commonly thought of as very strong food preferences and a tendency to eat limited types of food. Someone who struggles with picky eating is generally uncomfortable with trying new foods and has a limited selection of foods they like. Your child may be a picky eater if they have specific preferences regarding food presentation, color, texture, or type.¹ Disliking pasta because it’s too “saucy” or pears because they are green are some examples.

As a parent or caregiver, you might be afraid of your child developing a nutrient/vitamin deficiency due to the lack of food variety in their day-to-day diet. It may also feel inconvenient, stressful, and mentally exhausting to have a child who struggles with picky eating. For these reasons, parents often seek ways to prevent picky eating.

It may ease your fears to know that, in most cases, picky eating does not have negative health consequences and can be a normal part of development. However, if your child starts to lose weight, they should be evaluated by a professional.² For any parent or caregiver of a young child, there are ways to minimize picky eating as your child grows up. Here is what the research says about picky eating and some tips and tricks to use in your home.

Why Does Picky Eating Develop?

Picky eating is your child’s way of experimenting with independence. However, certain kids are more likely to be picky eaters depending on several factors.

• According to a 2020 Pediatrics study, children who have trouble processing their emotions are more likely to be selective eaters.³
• The 2020 Pediatrics study also found that “helicopter” parents are more likely to foster picky eaters.³ This shows that an environment of restriction, bribery with “treats”, and the parent’s anxiety about a child’s eating habits can negatively affect a child’s eating habits.
• An article by Harvard Health suggests that a positive, welcoming environment and exposure to a wide variety of foods early in childhood helps prevent picky eating in toddlerhood.⁴

Debunking Common Picky Eating Myths

1. “My child is not eating enough for his growth!”

• Research shows that picky eating during these young childhood years usually does not stunt growth or have severe negative health effects.⁵ Additionally, keep in mind that growth slows down during these ages, so your child’s calorie needs are not as high as you might think! The Mayo Clinic reports that kids ages 2-4 should eat about 1,000-1,600 calories per day, and kids ages 5-8 should eat about 1,200-2,000 calories per day. If your child is very active, they fall on the higher end of these ranges, and if your child is not very active, they fall on the lower end.⁶ Generally, if your child eats three meals a day, they will likely be on track regarding their calorie needs.

2. 

   “There’s no way my child is getting enough protein–all they will eat is plain pasta!”

• Protein needs for younger children are lower compared to protein needs for older kids, teens, and adults. For ages 1-3, 13 grams of protein per day is recommended, and for ages 4-8, 19 grams of protein per day is recommended.⁷ Many foods have some kind of protein in them, even foods like bread and rice, so your child is likely consuming the recommended amount. If you’re worried, though, incorporate protein-rich foods like chicken, cheese, yogurt, eggs, or nuts/seeds with foods they love to increase their protein intake.

3. “I am wasting so much food because my child won’t eat what I make them.”

• Food waste is an escalating issue in recent years as the environment is reaping the ramifications of human waste. According to Recycle Track Systems, the U.S. discards almost 60 million tons of food every year, which is estimated to be about 40% of U.S.’s entire food supply. Experts estimate that these numbers roughly equate to 130 billion meals.⁵ However, there are ways to combat food waste in your home that will probably save you money, too. Meal planning, serving smaller portions, putting away leftovers, and storing food optimally to prevent spoilage are all ways to minimize food waste and maximize the money you spend on food.

Tips and Tricks for Combatting/Preventing Selective Eating Habits

1. 

   Parental diet highly influences what a young child is exposed to and what they are more likely to consume. Young children are increasingly likely to try unfamiliar foods when others around them are eating that food with them. Therefore, making a healthy eating routine in the home will positively impact your child’s eating habits.⁴

2. Get your child involved in the kitchen! Though it may take more time and patience, children feel confident and in control when they participate in tasks like chopping food with child-safe knives, grocery shopping, helping with dishes, or washing produce.⁴ Additionally, research shows that children who are involved in the kitchen are more likely to try the foods they helped prepare.⁸

3. Continuously offer your child new foods. Research suggests that it can take up to 15 exposures of a new food before children interact with it, and non-coercive exposures are the most effective. A coercive environment can result in tension, outbursts, and general defiance, whereas a child feels happier and in control in a pressure-free environment. Thus, it might prove more effective to regularly offer your child new foods without forcing them to try it.⁴

4. Sometimes your child will not want to eat because they are full. Toddlers and preschoolers grow at a slower rate than babies, so their appetites will naturally be lower.⁹ Instead of forcing them to eat a few more bites, ask if they are full. This question keeps them in tune with their innate hunger and fullness cues.² It is best to expose your child to new foods when they have an appetite at the beginning of a meal.

It is stressful and emotionally tiring to have a child that is struggling with picky eating, despite the unlikelihood of poor health outcomes. Thankfully, there are ways to combat picky eating. The techniques listed above are great ways to make mealtimes less stressful for you and your child. It may seem daunting to try all these tips at once, so I encourage you to pick one tip to implement into your routine this week. Your child’s response might surprise you!

Header: Photo by National Cancer Institute on Unsplash.

References

1. Gambrah-Lyles C. Picky Eating. Buoy Health. Published May 19, 2023. Accessed February 26, 2024. https://www.buoyhealth.com/learn/picky-eating#causes.
2. Draxten M, Fulkerson JA, Friend S, Flattum CF, Schow R. Parental role modeling of fruits and vegetables at meals and snacks is associated with children’s adequate consumption. Appetite. 2014;78:1-7. doi:10.1016/j.appet.2014.02.017
3. Fernandez C, McCaffery H, Miller AL, Kaciroti N, Lumeng JC, Pesch MH. Trajectories of picky eating in low-income US children. Pediatrics. 2020;145(6). doi:10.1542/peds.2019-2018
4. Kubala J. 16 helpful tips for picky eaters. Healthline. Published August 12, 2018. Accessed February 26, 2024. https://www.healthline.com/nutrition/tips-for-picky-eaters#TOC_TITLE_HDR_3.
5. Food waste in America in 2024: Statistics & Facts: RTS. Recycle Track Systems. 2024. Accessed March 9, 2024. https://www.rts.com/resources/guides/food-waste-america/.
6. Mayo Clinic Staff. What nutrients does your child need now? Mayo Clinic. September 30, 2022. Accessed March 9, 2024. https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-kids/art-20049335.
7. How much protein does my child need? CHOC. July 1, 2021. Accessed March 9, 2024. https://health.choc.org/how-much-protein-does-my-child-need/.
8. van der Horst K, Ferrage A, Rytz A. Involving children in meal preparation. Effects on food intake. Appetite. 2014;79:18-24. doi:10.1016/j.appet.2014.03.030
9. Swick A. Your child’s appetite has changed: When to worry. Riley Children’s Health. Published November 28, 2023. Accessed February 26, 2024. https://www.rileychildrens.org/connections/your-childs-appetite-has-changed-when-to-worry

Looking for more posts sharing stories about nutrition hot topics? Check out the rest of the UF/FSHN Nutrition Stories Series!

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