How to get a picky child to eat?

Forcing or blackmailing (e.g. “eat just one more bite for grandma, one more for grandpa”) only triggers resistance and reinforces negative experiences related to eating, which can lead to further nutritional difficulties or eating disorders that may persist in adulthood – experts point out

It is best if they regularly encounter new flavors and foods with different textures from the very beginning. Gradually introduce them to foods the family frequently consumes. Emphasize daily consumption of vegetables and fruits. Avoid sweets until the age of 2 or allow it very rarely. Too much sugar can harm not only teeth or general health but also makes toddlers too “sweet-toothed”. This will increase the likelihood of them disliking vegetables and fruit with strong, not so sweet taste.

If they had a monotonous diet in infancy, it will be slightly more difficult to get them out of it, and their aversion to certain foods will persist until adolescence or adulthood.

But to clear the air: before we blame our child for being picky, let’s also consider that even children between the ages of 1.5 and 4 who have a good appetite begin to be wary of foods previously unknown to them. Experts say this has evolutionary reasons: this is how we protected ourselves in prehistoric communities against dangers lurking for toddlers who had just learned to walk, such as consuming poisonous plants or mushrooms. So if they eat relatively varied food but do not accept new or differently prepared foods that seem new, it does not necessarily mean pickiness!

1. Let go, relax, and take a deep breath. Studies show that constantly talking about pickiness and constantly contemplating on the child’s eating habits only worsens the situation.
2. The family should eat together at least once a day, preferably at the same time every day, sitting at the table with no TV or other distractions. Routine plays a big role in developing and maintaining healthy eating habits.
3. Children learn primarily by imitation: if they see that we also eat healthy dishes, and we digest nicely, calmly, paying attention to the food, then sooner or later they will also learn this. While if they see us rushing to eat a croissant and snacks in front of the laptop or TV, it will be difficult to raise them to do the opposite. So let’s look at ourselves: what examples are we setting for our children in terms of eating? And if we don’t want them to eat the same way we do now, then we need to change our own eating habits first.
4. Let’s cook together! This will not only develop their fine motor skills but they will probably be more willing to eat the meal if they themselves have participated in the making.
5. If they are not willing to eat raw vegetables, let them play with them beforehand: younger children can play with carrot and cucumber pieces like puzzles while older children can help with chopping. If they get used to the texture of raw vegetables and are less repelled by them, they will eventually taste them (especially if we regularly crackle some slices in front of them) because curiosity is stronger than repulsion.
6. Presentation is often key: instead of the usual chopped vegetables/fruits, it’s worth varying a little, for example drawing a cat head from cucumber and bell pepper slices on the plate, or making a smiling face out of vegetables on top of the salami sandwich.
7. Never tell your child to eat everything on their plate; don’t praise, scold or reward them with food (for example, don’t give them sweets as a reward if they have eaten lunch).
8. Always put a small amount on their plate, even less than they are expected to eat. This way then they won’t face unrealistic expectations. And if they’ll ask for more, you can always give them.
9. Always respect the fact that the child’s body is their own and they have control over it – even at the table. Don’t stuff food into their mouth!
10. Try offering “disliked” foods in different ways! It is said that a child needs to meet an ingredient or dish at least eight times to find out if they like it or not. So if, for example, they don’t accept grilled mushrooms or mushroom stew, we can try making mushroom patties or mushroom cream – more recipes here.

If we feel like we’ve tried everything but the child still refuses to broaden their palette of foods consumed, it’s possible that a sensory disorder is behind it.

Certain tastes and textures can be stubbornly rejected due to certain neurological problems. It may be that the child has difficulty processing certain sensory stimuli. ADHD, autism, various degrees and types of neurological immaturity can also be symptoms of hypersensitivity to certain tastes and textures. If we suspect this, we should consult a psychologist, exercise therapist, or dietitian, because if the diagnosis is sensory overload, in addition to the symptomatic treatment of the eating disorder, it will be necessary to combine these fields of expertise.

At the same time, if a child is a light eater, but is cheerful, healthy and lively, then there is no reason to worry. If, on the other hand, he is depressed, he loses weight, it is worth seeing a doctor, because it is possible that there are medical reasons behind the pickiness.