5 Common Picky Eating Behaviors in Children - Strategies for Parents to Overcome Them

If you've ever found yourself negotiating with your child to eat just one pea, you're not alone. Nearly half of all children experience a picky eating phase, with this tendency often peaking around the age of three. According to Nick Fuller from the Charles Perkins Centre at the University of Sydney, this behavior is rooted in evolutionary survival instincts. Our hunter-gatherer ancestors avoided unfamiliar foods to reduce the risk of ingesting toxins, a behavior that can still be seen today in children’s resistance to trying new things.

However, what a child eats during these early years can shape their lifelong food preferences. For parents, navigating this challenging phase can be frustrating, but understanding the common types of picky eating and knowing how to manage them can make all the difference.

Let us now have a look at five common picky eating behaviors and strategies to help your child develop a balanced diet.

5 Common Picky Eating Behaviors in Children

1. Only Eating Beige or White Foods

Children often gravitate toward beige or white foods like bread, pasta, and chicken nuggets. These foods are familiar, mild in flavor, and easy to chew, making them appealing. However, a diet solely made up of these options can lead to poor nutrition, constipation, and a lack of essential vitamins and minerals like iron and vitamin C.

Strategies:

• Mix it up: Blend healthier ingredients like cauliflower into mashed potatoes or add beans to pasta dishes.

• Gradual swaps: Slowly introduce wholegrain versions of your child’s favorite foods.

• Use familiar favorites: Pair familiar beige foods with colorful veggies or fruits, offering dips like yogurt or healthy sauces to make the transition more appealing.

2. Refusing Anything but Milk

Milk offers comfort and familiarity for children, often serving as a constant from birth. While dairy is essential for calcium, too much milk can lead to iron deficiency since milk inhibits iron absorption and lacks the nutrient.

Strategies:

• Ask the right questions: If your child asks for milk, explore whether they are hungry, thirsty, or seeking comfort, and offer alternatives accordingly.

• Solid foods first: Encourage your child to eat healthy solids before offering milk.

• Smaller portions: Serve milk in smaller cups to naturally reduce intake.

3. Avoiding Textured Foods

Some children struggle with foods that have lumps or unfamiliar textures, often gagging or refusing to eat these options. As their sensory and motor skills develop, it’s important to encourage exposure to a variety of textures.

Strategies:

• Gradual texture change: Start with foods they enjoy in puree form, and slowly increase the lumpiness as they get used to the texture.

• Stay calm: If gagging occurs, reassure your child and encourage them to try again when they are ready.

4. Refusing Vegetables

The bright colors, textures, and sometimes bitter taste of vegetables can be a turn-off for toddlers. But vegetables are a crucial source of vitamins, minerals, and fiber that support healthy development.

Strategies:

• Make it fun: Use plate art to make vegetables visually appealing, arranging them into fun shapes.

• Introduce in creative ways: Grate veggies into muffins or blend them into sauces. Start with sweeter veggies like peas, sweet potatoes, or carrots, which are more appealing to children.

5. Refusing to Eat Meat

Meat can be difficult for toddlers to chew due to its tough texture, and its strong taste may be off-putting. Meat is, however, a valuable source of protein and iron.

Strategies:

• Start small: Offer lean meats in small, manageable portions, such as minced chicken or slow-cooked meats.

• Get your child involved: Let them help in choosing and preparing the meat for meals to pique their interest in trying it.

• Alternative sources: Provide other protein-rich options like eggs, tofu, beans, or fish while working on meat aversion.

When to Seek Help

While picky eating is often a phase that resolves on its own, persistent difficulties with food might indicate an underlying medical issue. If your child continues to have trouble with chewing, swallowing, or has severe food aversions beyond the toddler years, it’s a good idea to consult a healthcare professional.

By understanding and addressing these common picky eating behaviors, parents can help their children develop healthy, balanced eating habits that will benefit them for life.