Tackle Picky Eating
As a mom of four little ones and a dietitian, I am no stranger to the topic of picky eating. This seems to be one of the main reasons kids are referred to see me. Many parents are struggling to get over the hump of picky eating and sometimes, the strategies they are using to deal with it, inadvertently make the problem worse. Of course, this is not the intention of any parent but it is just so easy to do because every parents wants to see their child eat and enjoy their meals. Often, picky eating is just a phase, a very frustrating one, but sometimes, it can last longer than anyone anticipates. Parents often come with concerns that their child isn’t growing well or not meeting their nutritional requirements due to their selective eating. Although this does happen, not every picky eater will experience nutrient deficiencies or poor growth. Regular check ups with the doctor can help parents set their minds at ease about growth and nutritional deficiencies, when there’s a red flag however, meeting with a dietitian may be helpful.
A child is dubbed a picky eater when they are very selective with their food choices, limiting their intake to just a few foods, foods of the same colour, flavour profile and texture. Or maybe it seems like your child is asking for the exact same food, prepared the exact same way for every meal and snack each day. Parents are often so excited when they start solids with their babies, they are surprised to find that their baby is excited too and willing to try and likes a variety of foods. However, for some, once the toddler years hit, something changes. Pickiness sets in and your little one may not be enjoying the same foods he or she once was or may be very reluctant to try something new. Around this age, toddlers are starting to develop their preferences and start pushing boundaries. With the best of intentions parents may start catering to their child’s preferences at meals and snacks, maybe even making separate meals for their little ones, starting to pressure their munchkins to take a bite or even using distractions like toys or screens to help sneak in a spoonful. This just contributes to picky eating. So, what is a parent to do? Here you will find some tips and tricks as well as an introduction to the Division of Responsibility in feeding to help prevent and deal with picky eating. Let’s dive in!
Tips for preventing and dealing with a picky eater
Try not to pressure, force or guilt your child into eating, this usually backfires anyway, even positive encouragement will feel like pressure to a little one, and the more you pressure them, the less likely they are to eat or try something new
Avoid using dessert as a reward (“try just one bite and you’ll get dessert”) or put it on a pedestal, this will be the only food your child will ever want to eat and they may only try a new food because they know there’s a treat at the end
Cook one meal for everyone, when you cater to your picky eater it limits opportunities for them to practice becoming a competent eater
Offer meals family style, allowing children to choose what they like from the options provided, try to include a variety of foods such as carbohydrates, protein, fruit, vegetables and dairy
Always have something on the table your child likes, even if its just bread and butter, this will take the pressure off you to ensure your child isn’t leaving the table hungry, and it creates trust, your child will learn that there is always something for them to eat and may make encountering a new food at the table less daunting
Continue to offer a rejected food, some kids need to see the same food over and over again, up to 20 times, before they are willing to put it on their plate or try it;
Limit choices, its ok to give two options (i.e. would you like rice or pasta with dinner) but too much choice can be overwhelming for a picky eater
Keep the kitchen closed between meals and planned snacks, even if your child didn’t eat well at their last meal, allowing free access to the fridge and pantry between meals and snacks will decrease appetite and a full tummy is never interested in trying something new
Create a meal and snack structure or plan so that it is predictable for kids. Meals and snacks don’t need to be fancy and gourmet nor do they need to be “typical” kid food, include family faves on the plan each week so everyone has something to look forward to
Get kids involved in the meal planning and preparation process, when kids are included in making food decisions and food preparation, they tend to be more likely to try new foods
Try not to fret if your child eats little for dinner and goes to bed with an empty tummy, a few nights like this won’t affect growth or development, over time it may actually be just the encouragement they need to ensure they eat when food is provided at meal times
Use the Division of Responsibility (described below) as a reminder that you are in charge of what is served, when and where while kids are responsible for deciding if they will eat and how much.
Ellyn Satter’s Division of Responsibility (sDOR)
https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/
This method helps to encourage children to become competent eaters by allowing them to trust their own hunger and fullness cues without pressure or restriction from their parents. Sometimes, parents leave our sessions feeling like this method sounds too simple and easy and likely won’t work. However, once they give it a try and stick with it, many parents find it successful and helpful in reducing picky eating.
In the sDOR, parents are responsible for WHAT food is served, WHEN and WHERE while children are responsible for deciding IF they will eat and HOW MUCH.
The other important thing to remember with this model, is that parents choose the meals and snacks, keep the kitchen closed between meals and snacks, do not restrict food nor do they pressure their children to eat or cater to their child at every meal and snack.
When to seek help from a Dietitian …
Meals are becoming a dreaded time of day and you spend too much time worrying about what’s for dinner and making everyone happy;
Meals are becoming a battle ground, you against the kids;
You have reason to believe your child isn’t growing or seems to be tired all the time and lacks energy and an appetite;
You notice that your child is extremely fearful at meal time and spends much of the day worrying about their next meal.
If you think its time to chat with a Registered Dietitian about your kids eating habits, connect with me and see how I can help.
Dealing with picky eating can seem like a daunting task for any parent in the thick of it, but by trying out a few strategies and finding the ones that work for your family, you may find that picky eating can be a short phase rather than a years long battle fraught with worry and frustration!