Picky Eating Support
Ok, so this article is a bit of a doozy, so grab a cup of tea and sit down, because this month we’re heading into the dreaded world of picky eating!
Picky eating can be such a nightmare for parents. There is so much emotion wrapped up in how we’re feeding our child (& how that child is eating!) that it’s literally a minefield for parents when you’re in the thick of it. And whilst there are no easy solutions, I’m going to give you some tips to support your family through a picky eating phase, along with some factors to look out for that may be driving your child’s picky eating phase.
For most kids, a bit of a picky eating phase is quite common, and it usually goes something like this: your baby takes to solids & eats everything & anything until around the age of 2 or 3, when they start to want to exert some control over food. Previously liked food becomes distasteful, and parents are left tearing their hair out. Picky eating typically starts around age 2, peaks around 3, and starts to phase out around 5. It is generally not an issue if your child is eating MORE THAN 20 different types of foods, from all food groups. It becomes a problem when the different food your child eats becomes narrow, and especially when they only eat a single food group (ie carbohydrates). Problem eaters should be referred to a feeding therapist for intensive support - your child can improve!
What’s within NORMAL boundaries of picky eating
decreased range of foods, but still eats 30+ different types of foods
Will tolerate new foods on plate, & can usually touch or taste a new food (even if reluctantly)
Eats at least one food from all food groups
Frequently eats a different set of foods to the family but eats with the family
When picky eating becomes problem eating:
Eats less than 20 different types of foods
Refuses entire categories of food textures
Always eats different food to family
Big reaction if new foods presented
Picky eaters MAY be at risk of nutrient deficiencies … and guess what, they are some of the same nutrient deficiencies that can lead or exacerbate picky eating in the first place.
ISSUES FACED BY PICKY EATERS
Constipation (possibly due to low fibre diet, but also in part due to eating smaller meals)
Nutrient deficiencies, in particular iron & zinc
Underweight
Overweight
Things to look out for in your fussy eater
Undiagnosed food intolerance (poor sleep, tummy pain, diarrhoea, constipation, headaches, fatigue, behavioural issues & dark circles under their eyes)
Iron deficiency and/or anaemia
CONTRIBUTING FACTORS
Control is a big factor - look for other areas in their life where your child could exert some control (like, choosing their clothes for the day, or picking between options for afternoon tea)
Pressure to finish the food on their plate, or try new foods
Undiagnosed sensory issues (more likely in a problem eater)
Low zinc and low iron (both are required for appetite)
STRATEGIES TO ALLEVIATE PICKY EATING
Serve “new” foods with “safe foods” - new veggie with dinner? Serve it alongside a food they already like
Serve new foods in tiny serves so as not to overwhelm
Avoid food “jags” by making small, incremental changes to their favourite foods, for example - serve different shaped pasta, or make their favourite pancakes in different shapes, try different brands of yoghurt etc. Mix it up so your picky eater doesn’t narrow down the food they et even further.
Prioritise family meal times. Eating together as a family does two things. Firstly, it’s a great way to model eating behaviour to your child, and secondly when you’re focusing on your own eating you're less likely to be focusing on what/how much your child is eating. All in all, it helps turn eating time into something enjoyable which makes everyone less stressed.
Serve food “buffet style” where everything on offer is placed on the table & your child can enjoy some agency & serve themselves. Giving your child some agency in their meal is an important strategy, especially if your child
Include some “sprinkles” for your child to engage with their meal - this could be sesame seeds, wakame flakes, tamari sauce etc
Let your child p[lay with their food - the more they engage with it, the more likely they’ll be to (eventually!) eat it
Reduce highly refined foods as mjuch as you can - highly refined foods, especially things like packetty snack foods, are highly flavoured and the more a child eats them, the more they’ll be averse to wholefoods.
