Kids vs. food – the frustrating, up and down process of trial and error. But rest assured, it will get easier. It just takes a deeper understanding, and some perseverance.
It’s very common for kids to be picky with their food. So, you can take some solace in the fact you are not alone! According to the National Library of Medicine, 20 to 30% of kids aged between two and six may have difficult eating behaviours. There are numerous reasons why, and lots of methods you can use to tackle it.
In this article we will explore what causes kids to be so picky, and what can be done about it!
Four Main Types Of Picky Eaters
1. Sensory-Dependent Eaters: Kids who won’t touch food because it tastes, feels or smells funny to them.
Sensory processing is how we process the sights, sounds, smells, tastes and touches around us. Everyone processes things uniquely. As adults, we become desensitised to things over time. But kids are experiencing new things constantly, which can become very overwhelming!
This might look like a fear of lumpy foods – things with ‘bits in’ – or meals with ‘hidden ingredients’ like lasagne or pie.
Children’s brains are like sponges. They need to try lots of new foods in new ways, to ‘absorb’ information about the food and eventually desensitise and familiarise them. Sharon M. Donovan, a professor of nutrition, says that “children may need 10 exposures to a new food before accepting it. Parents often give up before then.”
If your child doesn’t like the feel of something, you can modify the texture or look of food to help them see past the issue.
For example:
- Making them mash instead of chips.
- Cutting your veggies into new shapes.
- Arranging things on the plate differently.
As they try different things, new connections are made in the brain. Over time, the way they interpret a certain food can change. Keep discovering new ways to make it appealing and eventually they should adjust.
2. Preferential Eaters: Kids who don’t like to try anything new or mixed. Also known as Neo-phobia.
Neo-phobia is believed to be an evolutionary response that came about from our ancestor’s fears of poisonous foods. In the modern-day, with sell-by dates and packaging, food is relatively safe. However, this innate fear remains and can be tough to tackle, especially for kids.
What Can be Done?
When a child has a phobia, they can be gradually exposed to the thing they fear as treatment. Repetitively offering them the same food will, over time, encourage them to accept it. You can even taste the food yourself, to show the child the food is safe, even tasty!
Do this with no pressure to eat it all, calmly. Dinnertime stress can make things worse, as your child will pick up on the feelings you emit.
Registered dietician and family therapist Ellyn Satter talks about ‘DOR’ – division of responsibility in feeding. In short, it’s the understanding that parents provide the option of nutritious food and veg. The child decides how much or whether they want to eat it. There is no punishment for not finishing, and the child gets to feel responsible, which is huge for them. This power should help them to try more foods.
Try adding things they do like and things they don’t to the plate, separately. They don’t have to finish it, but they should at least try it. Make sure to give them extra praise when they do try new foods!
3. Behavioural Responders: Kids who don’t like it when their food isn’t prepared in an exact way.
This could be something like having the crusts cut off sandwiches, or having food separated on the plate. This behavioural response can be helped with a regular dinner routine to provide comfortability.
Make sure to let your child know what they will be eating and show them before it goes on the plate. This ensures that it isn’t a shock to them.
Try to eat at regular times and in the same place every day to help them feel secure.
Set an example through your eating habits. Children copy everything they see and so if you’re regularly eating things in a certain way, they will know it is safe.
4. Food Aversion: The child simply hates the food itself.
This often occurs in households where parents are strict with eating. As a parent, you may want to establish who is in charge. However, it’s important to see the difference between encouraging your child to eat something and forcing them. Forcing a child who genuinely hates the food can be a very unpleasant experience for them.
Let your child try foods in their own time in a calm manner. Allow them control over their eating but keep offering them a chance to taste the food to work out if they can learn to like it!
As adults we can simply avoid foods we don’t like, so kids should be allowed some flexibility too. To work around this, make sure your meals have at least something on the plate you know your child will enjoy. Listen to their needs and try new things regularly. Forcing a child to eat something they simply don’t like can make them reject it more, and they may throw a fit in response.
Conclusion…
It can be a tiring process, but perseverance and understanding are key. Keeping dinnertime a safe, calm experience will help your child in trying new foods. Allow them the choice, encourage them without forcing, but don’t give up trying. Remember that veggies can taste more bitter for a child’s palate, and it will take some getting used to!
If you have exhausted options and your child is showing signs of weakness, losing weight, or becoming sick, contact a doctor in case there is an underlying medical condition.
We at Veginom want to help you and your children’s health in any way we can! Promoting a healthy lifestyle is our goal for the future of today’s children. If you need any further assistance, then feel free to contact us here.