This fact sheet offers helpful hints to reduce picky eating and make mealtime enjoyable and fun for the whole family

Durward, Carrie

Feller, Chelsea

Savoie-Roskos, Mateja R.

English

DigitalCommons@USU

Having a child who is a picky eater can make snacks and mealtimes very stressful for parents and the rest of the family. If you have a picky eater in the family, you’re not alone. In this fact sheet we offer helpful hints to reduce picky eating and make mealtime enjoyable and fun for the whole family. Keep in mind, picky eating can look different in every child. Your child is considered a picky eater if he or she demonstrates one or more of the following behaviors: • Is unwilling to try new foods• Only eats a limited number of foods• Does not eat foods from certain food groups• Avoids certain textures of foods• Has strong food likes/dislikes(Smith, Roux, Naidoo, & Venter, 2005; Taylor, Wernimont, Northstone, & Emmett, 2015; van der Horst, 2012)If this sounds like your child, there are many ways you can influence their eating patterns and make mealtimes more enjoyable. Here are some things to consider: Helpful Hints for Parents of Picky EatersApril 2018        FN/Nutrition/2018-05prChelsea Feller, dietetics student, Mateja R. Savoie-Roskos PhD MPH RD, and Carrie Durward PhD RDfluctuate. If they go through periods of time when they are eating less than usual, its likely because they aren’t as hungry and therefore don’t need as much food to feel satisfied. Children are naturally very intuitive eaters.Unlike most adults, they eat based onhunger and fullness. When a childexpresses they are full, trust them. Theylikely are comfortably full and have hadenough to eat for that meal. Children like to express theirindependence by having a say in whatand how much they eat. When childrenfeel like they have choices in regards tofood and meals, they are less likely to bepicky with food and more likely to eat awell balanced diet. Exposure to a wide variety of foods isimportant starting during pregnancy andinfancy. Numerous studies have foundthat infants who are exposed to a varietyof foods and flavors through breastmilkare less picky and more likely to try newfoods.(Lam, 2015; Leung, Marchand, & Sauve, 2012)1 Children’s appetites change frequentlybetween one to five years of age. It’snatural for a child’s appetite to increase ordecrease as their growth patternsThe food environment has a lot to do with a child’s interest in and willingness to try new foods. Your attitude and behaviors during mealtimes are very influential on your child’s eating behaviors (van der Horst, 2012). Instead of using pressure, restriction, or other controlling practices with your child as a way to get them to eat, remain positive, supportive, and patient during mealtimes (van der Horst, 2012). It is your responsibility to offer a wide variety of foods that are prepared and presented in a way that is nutritious and appropriate for your child’s age and development (Satter, 1987). Your child, on the otherhand, is responsible for how much she or he eats (Satter, 1987). If you make foods available, expose your child to a wide variety of foods, and model enjoyment when eating, your child is much more likely to try new foods, eat a greater variety of foods, and enjoy mealtimes (Dovey, Staples, Gibson, & Halford, 2008; Satter,1987; van der Horst, 2012). Keep in mind, it may take up to 15 different attempts for your child to finally accept new foods, especially fruit and vegetables (Maier, Chabanet, Scaal, Issanchou, &Leathwood, 2007). Continue offering the food item even if it appears right away that your child doesn't like it. If you would like more ideas on how to increase your child’s vegetable intake see our fact sheet on “Helping Your Children Love Vegetables.” Figure 1  provides a brief overview of some tips and tricks to help create an eating environment that will improve your child’s relationship with food and therefore reduce their pickiness with food and mealtimes (Galloway, Fiorito, Lee, & Birch, 2008; Kerzner, 2009; Pérez-Escamilla Segura-Pérez, & Lott 2017; Satter, 1995). In addition, these tips can make mealtime more fun and enjoyable for the whole family.2Figure 1. Easy Ways to Improve the Eating Environment and Reduce Picky Eating.Involvement•Have your child helpprepare meals andsnacks.•Let your child help pickout produce at thegrocery store.•Grow food at homeand allow your child tohelp with planting,watering, andharvesting.•Involve your child inmenu planning toensure there are foodson the menu he/sheenjoys.Fun•Use cookie cutters tomake fun shapes offruits or vegetables.•Have a variety of dipsor sauces for dunking.•Talk about the smell,texture, andappearance of newfruit and vegetables.Eliminate Distractions •Turn off or removeelectronic devices fromthe dining area.•Leave toys and booksin a different room.•Be actively involvedand engaged duringmeal times.Meal Time•Regularly schedulemeals and snacks.•Be a role model atmeals by eating thevarious foods served.•Avoid pressuringchildren to eat certainfoods.•Keep competive foodsout of sight.•Don't become a shortorder cook. Make onemeal for everyone.•Incorporate a side dishin every meal that yourchild enjoys.Dovey, T. M., Staples, P. A., Gibson, E. L., & Halford, J. C. (2008). Food neophobia and ‘picky/fussy’ eating in children: A review. Appetite, 50(2-3), 181-193. doi:10.1016/j.appet.2007.09.009Gaylloway, A., Fiorito, L., Lee, Y., & Birch, L. (2008) Parental pressure, dietary patterns, and weight status among girls who are “picky eaters.” Journal of the American Dietetic Association, 105(4), 541-548. 10.1016/j.jada.2005.01.029.Kerzner, B. (2009). Clinical investigation of feeding difficulties in young children: A practical approach. Clinical Pediatrics, 48(9), 960-965.Lam, J. (2015). Picky eating in children. Frontiers of Pediatrics, 2(41). doi: 10.3389/fped.2015.00041Leung, A., Marchand, V., & Sauve, R. (2012). The ‘picky eater’: The toddler or preeschooler who does not eat. Paediatric Child Health, 12(8), 455-460.Maier, A., Chabanet, C., Schaal, B., Issanchou, S., & Leathwood, P. (2007). Effects of repeated exposure on acceptance of initially disliked vegetables in 7-month old infants. Food Quality & Preference, 18(8), 1023-1032. doi:10.1016/j.foodqual.2007.04.005Pérez-Escamilla, R., Segura-Pérez, S., & Lott, M. (2017). Feeding guidelines for fnfants and young toddlers: A responsive parenting approach. Guidelines for health professionals. Healthy Eating Research. Retrieved from http://healthyeatingresearch.org/wp-content/uploads/2017/02/her_feeding_guidelines_report_021416-1.pdf.3ReferencesSatter, E. (1987). How to get your kid to eat…but not too much.Boulder, Colorado: Bull Publishing Company.Satter, E. (1995). Feeding dynamics: helping children to eat well. Journal of pediatric health care, 9(4), 178-184.Smith, A. M.,  Roux, S., Naidoo, N., & Venter, D. (2005). Food choices of tactile defensive children. Nutrition, 21(1), 14-19. doi:10.1016/j.nut.2004.09.004Taylor, C.M., Wernimont, S.M., Northstone, K., & Emmett, P.M. (2015) Picky/fussy eating in children: review of definitions, assessment, prevalence and dietary intakes. Appetite. 95(1), 349-359. https://doi.org/10.1016/j.appet.2015.07.026.van der Horst, K. (2012). Overcoming picky eating. Eating enjoyment as a central aspect of children’s eating behaviors. Appetite, 58(2), 567-574. doi:10.1016/j.appet.2011.12.019Wright, C., & Parkinson, K., Shipton, D., & Drewett, R. (2007). How do toddler eating problems relate to their eating behavior, food preferences and growth? Pediatrics, 120(4). doi: 10.1542/peds.2006-2961As previously mentioned, there are a wide variety of strategies to reduce picky eating behaviors in children. There are also many strategies that are known to make picky eating worse including:• Micromanaging what and how much your child eats.• Bribing, pressuring, and begging children to eat nutritious foods.• Making mealtimes stressful for your child.• Making negative comments about your weight, body image, and/or food choices.• Expressing dislike of certain nutritious foods or food groups.(Galloway et al., 2008; Lam, 2015; Taylor et al., 2015; van der Horst, 2012)In most circumstances, picky eating is not caused by any other health or feeding related issue nor does it cause problems with growth or development (Wright, Parkinson, Shipton, & Drewett, 2007). Typically when parents utilize strategies discussed in this fact sheet, their child will slowly reduce picky eating behaviors and learn to enjoy foods and mealtimes. Creating a positive eating environment for children that is free of pressuring, supports a child’s ability to continue to listen to internal cues for eating setting them up for healthier eating patterns down the road (Satter, 1995). In rare circumstances, picky eating can be caused by a more severe health or feeding related issue (Lam, 2015). If your child’s picky eating persists for a long period of time or appears to be impacting growth and development, discuss your concerns and observations with your pediatrician.Utah State University is committed to providing an environment free from harassment and other forms of illegal discriminationbased on race, color, religion, sex, national origin, age (40 and older), disability, and veteran’s status. USU’s policy also prohibits discrimination on the basis of sexual orientation in employment and academic related practices and decisions. Utah State University employees and students cannot, because of race, color, religion, sex, national origin, age, disability, or veteran’s status, refuse to hire; discharge; promote; demote; terminate; discriminate in compensation; or discriminate regarding terms, privileges, or conditions of employment, against any person otherwise qualified. Employees and students also cannot discriminate in the classroom, residence halls, or in on/off campus, USU-sponsored events and activities. This publication is issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Kenneth L. White, Vice President for Extension and Agriculture, Utah State University.4SNAP and FDPIR State or local agencies, and their subrecipients, must post the following Nondiscrimination Statement: In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, theUSDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English. To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: http://www.ascr.usda.gov/complaint_filing_cust.html, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA by: (1) mail: U.S. Department of Agriculture Office of the Assistant Secretary for Civil Rights 1400 Independence Avenue, SW Washington, D.C. 20250-9410; (2) fax: (202) 690-7442; or (3) email: program.intake@usda.gov. This institution is an equal opportunity provider.

Helpful Hints for Parents of Picky Eaters

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Helpful Hints for Parents of Picky Eaters

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