Understanding and Managing Children’s Picky Eating

Normal child behaviour and picky eating

Picky eating often manifests in ways that can be perfectly normal for children. Some of these common behaviours include:

• Refusing food: It’s common for children to say “no” to certain foods, especially if they’re unfamiliar or look different from what they’re used to.
• Throwing food: This can definitely be frustrating, but your child might just be exploring their environment and testing out what will happen when they throw the food. It also might be because they are bored, or no longer hungry.
• Refusing to try new foods / Being upset about new food on the plate or table: This reaction can stem from anxiety or unfamiliarity with the new food. Fear of the unknown can cause children to reject foods they haven’t tried before.
• Eating well at school but fussy at home: Changes in environment and routine can affect a child’s willingness to eat. They might just be more comfortable in one setting than they are in another.
• Having a preference for certain textures or colours: Some children might have sensory preferences which can strongly influence their food choices.

These behaviours are part of a child’s developmental phase that happens between the ages of 18 months to 6 years old. During this time, children begin to assert their autonomy, often by saying “no” to food. They may also test boundaries to see how much control they have over their eating habits and to see how far they can go until you give in.

When to worry about your child’s eating habits

While a lot of picky eating behaviours are normal, there are times when there may be a more serious issue that requires attention.

When to worry:

• The eating behaviour persists for months: If picky eating lasts longer than the typical developmental phases it might indicate a bigger underlying issue.
• Your child refuses entire food groups: Avoiding an entire group of food can lead to nutritional deficiencies and requires some serious attention.
• Your child isn’t growing properly or suffering from nutrient deficiencies: Poor growth or specific health issues might mean that your child is not getting all the necessary nutrition.
• Your child has sensory problems: Sensory issues might make it challenging for children to accept certain textures or flavours.
• Your child is distressed when they see food: Severe anxiety around food could point to an eating disorder or other psychological issue.
• Your child has a limited food intake, consuming fewer than 15-20 foods: A very restricted diet can compromise a child’s overall health and development.

If any of these signs are present, you might want to consult with a healthcare professional, such as a paediatrician or dietitian, who can provide the proper guidance and support your child needs.

How to help your child increase their food diversity and manage picky eating

• Exposure, Exposure, Exposure! Introducing your child to new foods is really important in the development phases. They might need to see, touch, or taste a new food multiple times before they accept it. Research suggests that repeated exposure - sometimes even up to 15 times - can make kids more likely to try new foods, but do it without any pressure because this can cause anxiety and make them less open to trying these new foods.
• Involve Children in the Kitchen: Having your children help out during meal prep can increase their interest in food and willingness to try new things because they might feel a sense of ownership and control over their meals. Studies have shown that children that help with cooking are more likely to try and enjoy the foods they prepare.
• Use Positive Language: Your words matter, and how you talk about food can influence a child’s attitudes toward eating. Children often mimic our behaviours. If they see you eat something and pull your face, or you avoid a food then they will do the same. Rather use positive language that highlights the characteristics of the food, such as describing how crunchy a carrot is or how broccoli looks like little trees. This takes the pressure off and helps shift the focus to enjoyment.

Every child is different, therefore their journey with food will be different too. Be patient and persistent, and don’t worry too much if your child is a little picky. This is usually just a normal part of their developmental phase and shouldn’t be a cause for concern. However, if you are concerned about their eating habits you can reach out to Carina de Fries, a paediatric dietitian, at 084 405 0129.