Picky eaters: meaning, cause and approach

The term “picky eater” refers to someone who is selective or fussy about what they eat, usually children. A child with this disorder only eats selected foods. According to studies, this affects around 20% of young children.

There is a difference between picky eating and normal childhood behaviour: children with picky eating syndrome consistently turn down certain foods – sometimes abruptly or in phases. Your child may suddenly refuse to eat any vegetables or meat, for example. That said, it is normal for children to show a preference towards particular foods. For example, if there is a plate of fish fingers, potatoes and peas in front of them, your child may only eat the potatoes and leave the peas.

The reasons why some children are picky when it comes to eating vary. There are several possible causes.

Many parents wonder “why is my toddler a fussy eater?” There are two main causes of picky eating:

• Child development: “My child won’t try food” – a phrase often uttered by many mothers and fathers. Children are often cautious when it comes to new, previously unfamiliar foods. This makes evolutionary sense. By sticking to what they already know, they play it safe and avoid potentially dangerous foods. The stage of independence is also a factor: your child may eat poorly because they are developing new taste preferences and learning to make their own decisions.
• Sensory sensitivity: some picky eaters are sensitive to a particular texture or taste. Your child may be averse to foods with a very soft texture. This is why many children do not like cooked vegetables, for example. Possible triggers for this sensitivity are ADHD, autism or high sensitivity. It can also be hereditary. However, children are often sensitive to certain foods for no specific reason.

If your child continues to be a picky eater for an extended period of time and their food intake is severely restricted, it increases the risk of various health problems. The long-term health effects of selective eating include:

• Nutrient deficiencies: fussy children may develop nutrient deficiencies if they eat an unbalanced diet and avoid all vegetables or all fruits, for example. Nutrient deficiencies in children who are picky eaters often relate to fibre, minerals and vitamins.
• Weight problems: children who are picky eaters have an increased risk of being underweight or overweight, or obesity.
• Development delay: an unbalanced diet in children who are fussy eaters can impair their development, for example, by stunting their growth.
• Poor eating habits: if the picky eating is particularly severe, the likelihood of restrictive and emotional eating in adulthood increases.

A few strategies can be used to encourage picky toddlers to eat, such as food games or meals designed for picky eaters. Ideally, you should try several measures. This will help you find out which one is best for you and your child.

Eating training at home

With a picky eater, clear routines are part of the solution. By following these tips as a family, you can help your child get used to new foods while motivating them to rediscover and enjoy foods they already know and love. Eating training is usually based on the following rules:

• Eat together and stay seated at the table for at least 20 minutes. This gives your child enough time to take short breaks and consciously feel whether they are hungry or full. Children often try again after a while.
• Ideally, the child should sit at the same height as their parents at the table. A highchair is ideal for this. Create a relaxed, family atmosphere at the table. Avoid pressure or arguments during meals, as a positive mood encourages your child to try new things.
• If your child occasionally eats from other people’s plates at the table, allow them to do so. This keeps them curious and allows them to discover new foods from time to time.
• If your toddler likes to play with their food, let them. This helps to make new foods appear less alien.
• How can you make other foods appealing to your child? Praise them when they try foods they have only tasted once before or foods that are completely new to them. Offer this food regularly and continue to encourage your child.
• Excuse your child from the table after 30 minutes to mark the end of the meal. This completes the time spent together and makes it easier for your child to get back to playing.
• Set specific times for breakfast, lunch and dinner, and for morning and afternoon snacks. Do not offer snacks and sweetened drinks outside of these meal times. This will teach your child how to eat enough at the “right” meal times.

Food for picky children

If you notice that your child eats little or nothing healthy, then it’s time to get creative:

• Colourful plates, in particular, are ideal for children’s meals. Different coloured vegetables and eye-catching ingredients, such as red tomato sauce, make the meal more exciting. You can even hide vegetables in children’s meals by adding spinach or beetroot to mashed potatoes to make them colourful. This provides extra vitamins for fussy eaters.
• Gradually introduce unloved foods into your child’s favourite dishes. For example, mix grated carrots or courgettes into the tomato sauce for pasta. This will allow your child to gradually get used to new flavours.
• If your child doesn’t normally like vegetables, be imaginative when preparing vegetables by creating different shapes, such as funny faces, a car or animals. Even those who dislike vegetables will enjoy this. Are you looking for dinner ideas for picky little ones? Cut cucumber slices as eyes, position half a cherry tomato as a nose and shape the mouth with thin strips of pepper.
• For picky toddlers, food can be mildly seasoned. Try a curry sauce or sweet and sour vegetables, for example.
• Diversity and creative meals are crucial when it comes to children’s nutrition. For example, you could plan themed meals. Why not try cooking with only red or green ingredients? Your child will be even happier if everyone eating with them dresses in the same colours. Or, you could prepare dishes from a specific country.

Look out for seasonal produce. Seasonal fruit and vegetables provide variety and usually taste particularly good.

Games for picky eaters

For many picky eaters, eating games may also help. There are several ways to stimulate children’s appetites:

• Eat a meal with your hands. Dishes such as baked potatoes, vegetable sticks with dip, rice balls, omelette cubes or small meatballs are ideal. This will allow your child to rediscover the ingredients anew.
• Cut fruits and vegetables into small pieces. Blindfold your child and offer them the food one after the other. Ask them to guess the food by touching it, smelling it and ultimately tasting it.
• Chop up foods of your choice, such as fruit or vegetables. Have two pieces of each ingredient ready. Cover all the bits with a cup and play memory with your child. If you find a pair, you can eat it.

Involving children in nutrition

Feeding your child will be easier if you remain calm and involve them in the process. Ask them what they like to eat and what they don’t like at all. Do they prefer crispy or soft foods, for example? This will also allow you to identify the type of picky eater your child is and plan your meals accordingly.

Cooking together is also helpful for picky eaters. This will allow your child to get to know the food in a new way. Knead the dough, slice the cucumber and stir the soup – cooking as a family activity is exciting and motivates your child to taste the finished dish afterwards.

If you want to encourage your child to eat a balanced diet, you should go shopping together. This is another great way for them to rediscover a wide variety of food. Tip: don’t just go to the supermarket – visit the weekly market or a farm shop, too. This makes things even more exciting because your child can see where the food comes from.

Nutrition counselling for children

If you notice that your child is not eating, nutrition counselling may be appropriate. The specialist will talk to both your child and you about eating habits. You will explore the current situation and what can be improved. You will develop routines together, and also receive useful tips on how to introduce new foods to children.

Stay relaxed if your child is reluctant to eat. Use a variety of ways to encourage them to try new things. Keep offering different or new dishes and praise them when they dare to try them. Children – including picky eaters – learn through imitation: be aware of this. You should also define clear roles. As parents, you decide what, when and where your child eats. Your child decides how much they eat and whether they eat at all.