Well-Child Care

Does your child have strong likes and dislikes for certain types of food? Do they struggle to accept new food? If you answered ‘yes’ to either of these questions, your child may be considered a picky eater. But don’t worry! It’s common for children to be sensitive to different tastes, textures, and smells. As a parent, one of your goals is to raise a competent eater who can accept a variety of foods that support their energy needs while maintaining a positive relationship with food. Children who eat only one type of food for an extended period can struggle with gaining weight or have nutrient deficiencies that prevent them from leading healthy lives. It is not uncommon for children to favor or prefer one type of food for some time. This is usually considered a “food jag.” Research shows that you may need to introduce the same food to your child more than ten times before they recognize it and begin to enjoy it. So don’t give up! Keep offering a variety of foods to your child; you never know which one may stick.

Encouraging healthy eating habits begins at an early age. Here are some tips and tricks to help your child become a competent eater.

• • Start with variety. Offer a variety of foods from each of the five food groups: fruits, vegetables, grains, protein, and dairy. Most children enjoy fruits more because of their sweetness. The more often you can offer food from all food groups, the more your child can expand their food preferences.
  • Mix up the texture. One way to offer a variety of textures is by preparing the same ingredients in different ways. For example, once your baby is developmentally ready, introduce them to mashed, steamed, roasted, and raw broccoli.
  • Target their tastebuds. Our tastebuds can detect 5 main flavor profiles: sweet, salty, bitter, sour, and umami or savory. Try offering the same broccoli mentioned above with different herbs and spices to engage your baby’s tastebuds. The range of food your baby will eat will expand by offering food with different flavors.
  • Engage all of their senses. While taste may be the main sense used in eating, we can use all five senses to enjoy each meal. Try offering food on a colorful plate or bowl to awaken your baby’s sight. Allow your baby to explore their food with their hands to feel its unique texture. Keep your baby close to the kitchen so they can smell and even hear the food when cooking.
  • Limit distractions. Picky eating can sometimes be caused by too many distractions when it comes to eating. Turn off all electronic devices to limit the amount of noise and commotion during mealtimes. Remove any additional clutter from the dining table or highchair where your baby eats so that they can stay focused on the task at hand.
  • Be a good role model. You are your child’s first teacher; they learn by watching you. If you show that a particular food is enjoyable to eat, then your baby is more than likely willing to eat it, too. Just be careful not to label foods as “good” or “bad” since food should be seen as a source of energy and should not have positive or negative values associated with it

Many factors come into play with picky eating behaviors. As Ellyn Satter, MS RD, says, “Normal eating is a response to your emotions, schedule, hunger, and proximity to food.” Picky eating can result from a change in one or more of these environmental and behavioral factors. A ‘food jag,” or when your child wants to eat the same foods for every meal, can also happen because of certain medical conditions. Consider other symptoms your child shows to understand why they may not accept different food types. Are they struggling to chew and swallow? Do they have adverse reactions, like diarrhea or heartburn, when they eat a particular food? Have they had a bad experience, like an allergic reaction or choking event? If that is the case, your child may be avoiding certain foods for a specific reason. Stay alert during each mealtime to observe and understand your child’s needs. If you have any questions or concerns, always ask your healthcare provider for advice and guidance to navigate changes in your child’s eating habits.