Do you consider your child a picky eater? Are they eating the same foods and refusing new ones? Do you find yourself worrying about if your child is getting the nutrients they need? The toddler stage is the most crucial time for introducing different foods and establishing dietary habits.1 Being the oldest sibling of eight, I have seen many food preferences. Half of us grew up loving vegetables, while the other half preferred fruits. This caused my parents to feel frustrated at times. Patience and encouragement are key when navigating through picky eating.

The toddler stage is quite complex as children are transitioning to a diet with new flavors and textures.2 Even after they get accustomed to a diet of solid foods, their tastebuds keep changing. According to the CDC, as children get older there is a possibility that they will even refuse the foods they used to like.3 In times like these, offering nutritious choices for your child is essential. Likewise, providing them with the freedom to choose their meals fosters a positive relationship with food. Similarly, sharing meals with your child is just as important as providing nutritious food options.4 Children learn from what their parents do, so seeing you eat a variety of foods will empower them to do the same.

While picky eating is common in children under five years old, here are tips on overcoming these obstacles:1,2,4

  1. If you are introducing new food and your child refuses it or does not like it, wait a few days before offering it again. It can take multiple attempts before they try it or grow to like it.
  2. You can implement the new food with the current foods that they are eating. For example, pairing a new fruit with their favorite pancakes.
  3. Animations like airplane noises or silly smiles can make the food or snack seem more appealing to young children.
  4. Give your child a few options of new foods to try so that they feel as if they made that choice.
  5. Try the new food first. If they see that you enjoy it, they will be more willing to try it.

Planning and mapping out your meals could help make these transitions easier for you and your child. Set realistic expectations on what their experience with new foods will be. Allow them to explore the new food naturally and not rush or intervene because it may cause reduced appetite or loss of interest in food. If your child does not like the new food, try cooking it differently to give them various flavor and texture options. Meanwhile, try not to show that you are upset with your child about not eating the meal you prepared, as this may cause more harm than good.

Overall, make sure to keep a positive attitude throughout this journey. It can be difficult, but your child will have a healthier relationship with food because of it.1

By Chelsey Reed, Prairie View Dietetic Intern

References:

1.Mura Paroche, M., Caton, S. J., Vereijken, C., Weenen, H., & Houston-Price, C. (2017). How Infants and Young Children Learn About Food: A Systematic Review. Frontiers in psychology, 8, 1046.
2.Centers for Disease Control and Prevention. (2020, December 17). Picky Eaters and what to do. Centers for Disease Control and Prevention. Retrieved October 8, 2021.
3.Ben-Joseph, E. P. (Ed.). (2018, June). Nutrition guide for toddlers (for parents) – nemours kidshealth. KidsHealth. Retrieved October 8, 2021.
4.Mealtimes with toddlers in the CACFP. USDA. (n.d.). Retrieved October 8, 2021.