Picky eating is a common issue that affects people of all ages, however we know that is particularly common in children. While it can be a source of frustration, understanding its underlying causes and learning effective strategies can make mealtime a more pleasant experience for everyone involved.
Let’s dive into some strategies on how to deal with your picky eaters, and how to tackle this challenge with empathy and creativity.
Impacts of Picky Eating
Physical Impacts
Picky eating can have several physical impacts on an individual’s health. This is especially true for children who need a variety of essential nutrients for growth. Some of the physical impacts of prolonged picky eating are:
- Nutritional deficiencies: A limited variety of foods can lead to deficiencies in essential vitamins and minerals like vitamins A and C, iron, and calcium.
- Bone health: Insufficient intake of calcium and vitamin D can affect bone density, which is very important for growing kids.
- Growth and development issues: Children who are picky eaters can have issues with proper growth and development, which could lead to stunted growth or delayed developmental milestones.
- Energy levels: An unbalanced diet may not provide enough energy or essential nutrients, leading to fatigue, weakness, or decreased physical performance.
- Weight management: Picky eaters may struggle with an imbalance between calorie intake and expenditure. This can potentially contribute to weight gain or loss, depending on the nature of the eating habits.
Psychological Burden for Picky Eaters
Picky eating can also have various psychological impacts, affecting both the picky eater and those around them. Here are some potential psychological impacts of picky eating:
- Stress: Picky eaters may experience stress and anxiety around mealtimes, particularly when faced with unfamiliar foods.
- Family dynamics: Picky eating can sometimes create tension or frustration. Parents or caregivers might feel stressed by the challenge of accommodating picky eating habits, which can lead to conflicts.
- Nutritional anxiety: Picky eating habits, if not addressed properly, can perpetuate into adolescence and adulthood. Picky eating can be associated with an increased risk of developing eating disorders, though the relationship is complex and influenced by multiple factors.
Why is My Child a Picky Eater?
Picky eating can stem from a variety of causes, however the reasons can vary from child to child. Let’s review some of the common causes of picky eating.
Development Factors
Picky eating is common in early childhood as part of normal development. Many children go through phases of selective eating, which can resolve as they grow older and become more open to trying to new foods. Toddlerhood is when children are starting to explore their independence more and may be more apt to assert their preferences.
Behavioral Factors
Negative experiences with food, such as food poisoning or adverse reactions to certain textures or flavors, can contribute to picky eating. Packaged foods will taste the same every time, whereas a strawberry might be sweet one time and sour the next, which could deter a child from wanting to eat it again. Limited exposure to new foods can result in reluctance to try new foods later on in childhood.
Environmental Factors
Family mealtime dynamics and parenting styles can affect eating behaviors. Overemphasis on food preferences, also the frequent use of food as a reward or punishment can influence picky eating habits. Additionally, certain medical conditions like food allergies or GI issues can make eating certain foods uncomfortable.
Strategies for Caregivers of Picky Eaters
Caregivers of picky eaters can use a variety of strategies to help expand food preferences and create a more positive eating experience.
Create a Positive Mealtime Environment
Make mealtimes pleasant and stress-free. Avoid pressuring or forcing picky eaters to try new foods. Focus on creating a relaxed atmosphere where food is associated with positive experiences. Additionally, consistent mealtime routines can create a sense of stability, making it easier for picky eaters to gradually adapt to new foods.
Encourage Healthy Eating Habits
Forcing a child to eat has been shown to cause unhealthy eating habits later in life. It is important to encourage your child to try new foods in a positive manner. You can…
- Make new foods fun and visually appealing. Arrange the foods into shapes or use colorful plates and ingredients.
- Encourage small tastes. Start with very small portions of the new foods and ask your picky eater to take a bite or taste. Always remember to offer praise when they try a new food.
- Offer a variety of foods. Present a range of options at each meal, include both familiar and new foods. Providing these choices can help the picky eater feel more in control and less resistant to trying something new.
Involve your Picky Eaters in Food Choices
Allow your picky eater to participate in meal planning and preparation. This can increase their interest in trying new foods. Involvement can make them more invested in the meal and more open to trying what they have helped create. You can take them to the grocery store after you have thought of some meals together, and purchase some child-safe kitchen utensils so they can help in the kitchen.
Manage when your Picky Eaters Refuses Food
Changes in eating habits can take time. Be patient and persistent, also try to avoid getting discouraged by initial resistance. Avoid using food as a reward or punishment during these times of trying to get your picky eater to try new foods.
Seek Professional Guidance for your Picky Eaters
If picky eating is severe or causing significant issues, then you may consider making an appointment with a therapist who specializes in eating behaviors. Additionally, you can seek the guidance of a registered dietitian to ensure your picky eater is meeting their nutritional needs. Schedule an appointment today.
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