PICKY EATING
July, 2021
Fussy eating is common in children, so you are not alone if you have a child who struggles with eating a variety of different foods. The good news is that once you understand what’s underlying their eating habits, there are things you can do to improve these.
Many factors influence picky eating: kids may be too busy and distracted to sit down for a meal and finish it, they may already have filled up on juice or other “empty calories”, constipation is another common cause as they may feel full, nutrients deficiencies in Zinc, B12 or Iron can impact appetite, sensory sensitivities, oral-motor challenges, anxiety, fear and medical conditions can also impact eating habits.
Fussy eating due to fear of new food (neophobia), seems to be a natural developmental stage for toddlers and most outgrow it by the age of five. Exposure to a variety of new foods helps get the child past this phase, rather than turning it into a lifelong habit. Repeated exposure is important for young children and it can take time to learn to like a new food, including vegetables, so keep offering these foods, even if rejected, as it may take ten or more times before a new food is accepted.
General Recommendations
Feed your child a diet high in vegetables, whole grains and fruit to promote healthy digestion.
Plan meals ahead so you can provide a variety of foods and nutrients.
Try to involve your child in cooking by offering age-appropriate tasks.
Use a predictable routine before meals are served.
Use environments that are suited to your child’s sensory issues, if any.
Eat family meals together and make them fun – do not cook a separate meal for your children.
Do not allow your child to fill up on fizzy drinks or juice before a meal.
The plate should be half filled with vegetables, a quarter with whole grains and a quarter with lean protein, which such as meat, seafood or legumes such as lentils, chickpeas and beans.
Above all try to relax! If you are having a good time at the dinner table eating and tasting healthy foods, your child is more likely to enjoy being there and may sample them as well.