Understanding picky eating in toddlers

What is picky eating?

Picky eating is how we describe eating behaviors like inconsistent food preferences, food refusal, and a limited or rigid diet. Kids have varying nutritional needs, based on their age, periods of growth, and activity level, and their appetites can fluctuate. It's normal for them to eat more on some days and less on others or to eat varying amounts throughout the day.

Appetite fluctuations can concern parents who may not understand or anticipate these typical age-appropriate changes. Picky eating behaviors are especially common during toddlerhood and a normal part of development. These behaviors may re-emerge later in children who have sensory processing issues, anxiety, fear of new things, or other rigid behaviors. It’s important to address picky eating early on to make it easier to manage and to ensure your child receives the proper nutrition for healthy growth and development.

Types of picky eating behaviors

• Texture aversions: Some children prefer crunchy foods like crackers, while others favor smooth foods that require minimal chewing, like yogurt or applesauce.
• Food presentation: A child may be selective about how food is presented or prepared. For example, a toddler may happily eat sliced chicken but refuse it if mixed into a rice dish.
• Sensory aversions: Some children are sensitive to food smells, which can influence their willingness to eat.
• Picky about specific foods or food groups: Some children are selective about particular foods or entire food groups, showing strong preferences or complete refusals.

Strategies for managing picky eating

Managing expectations

Many parents do not know what "normal" eating patterns are in toddlers. They overestimate how much their child should eat and worry when their intake seems low. Parents must manage their expectations regarding the quantity of food eaten and understand that a child’s appetite is inconsistent.

Food exposure

Many parents focus on actual eating, but exposure to food is just as important. Allow your picky eater to touch, play with, and explore their food to help them become more comfortable. Multiple exposures to a new or previously rejected food can help familiarize them with it and make it easier to tolerate. For some children, it may take more than 10 to 15 exposures before tasting the food.

Examples of food exposures include involving kids in cooking or baking, meal prep, grocery shopping, or visiting a farm. These experiences can increase their interest in trying new foods.

Explore different cooking methods

Try different cooking methods (roast, air fry, blanche, steam) and use various flavorings and spices to see what they enjoy. Some examples include: pesto, marinara sauce, ranch dressing, fresh lemon, dried dill, garlic powder, cinnamon, coconut oil, and fresh herbs. Some kids need bold flavors to encourage eating, while others feel more comfortable with bland or milder tastes.

Eat with your child

Kids learn by observing their grown-ups so be a role model for them. If you're unable to eat with your child, encourage other caregivers to share meals with your child.  Family meals are an effective way to introduce a variety of foods, promote healthier eating habits, and create a more relaxed atmosphere, which puts less pressure on kids to eat.

Reset the mealtime environment

Defuse any tension, arguing, or crying at the table before mealtime. Picky eaters are less likely to try new foods if they feel anxious or stressed. Smile, sit down with your children, and engage with them to reset the mood. Avoid forcing or bribing them to eat, and focus on creating a more relaxed eating atmosphere.

Subtly introduce variety

Introduce variety gradually. If your child eats pasta every night, jumping straight to a completely different meal, like lasagna, might be a tough transition. Start by changing the shape of the pasta or switch up the sauce. You can also offer the sauce on the side and let your child dip their pasta to make mealtime fun and interactive.

How to build a balanced plate

Each meal should include the following food groups:

• Protein: Choose plant-based options like beans or legumes or animal-based sources such as dairy, meat, or eggs.
• Fiber: Incorporate whole grains like whole wheat bread or rolled oats or starchy vegetables like sweet potatoes or peas.
• Fruit or vegetable: Include at least one serving at each meal to add color, antioxidants,  and other essential nutrients.
• Healthy fat: Add avocado, olives, nuts, or naturally fat-rich animal products like salmon, beef, eggs, or chicken.

Examples of a balanced plate

• Oatmeal cooked in milk with peanut butter and a side of fruit
• Grilled cheese made with whole wheat bread with a side of bell peppers and hummus
• Rice and beans with roasted broccoli
• Meatballs with whole wheat couscous and roasted butternut squash
• Slow-cooked chicken thighs with oven-baked sweet potato fries and green beans
• Chicken soup with vegetables and whole wheat noodles
• Peanut butter and jelly sandwich with whole wheat bread and a side of thinly sliced carrots
• Crackers and cheese with a side of fruit