7 Tips & Tricks for Picky Eaters

Food is universal, bringing friends and family together across the globe. Stories are shared as dishes are passed around the dining room table and memories are made in the kitchen as generations cook and bake together. All of those scenarios have everyone enjoying the same food together. But what happens when you add a picky eater to the mix? Having to prepare a whole separate meal or go out of your way to cater to someone who is a picky eater can be very frustrating and time consuming for everyone involved. Our very own Sarah Downs, MBA, RDN, has some tips on how to get picky eaters to try new foods!

What is picky eating?

Sarah Downs, RD: “There is no scientific definition of picky eating, but typically it includes the avoidance or dislike of certain, and in some cases, many, types of foods. We often think of a picky eater as a young child, and it often is. However, picky eating can occur at any age and with many different types of behaviors. The spectrum of picky eating ranges from those who have sensory disorders to those who have neophobia, a fear of new foods.”

How do food aversions develop?

Sarah Downs, RD: “Picky eating can begin for a number of reasons. Some people are naturally more sensitive to taste, smell and texture. Others may develop picky eating habits by modeling their parents’ or others’ fussy eating habits. Finicky eating habits usually peak around the ages of two and three because children simply do not like new things. Often, picky eating habits can develop when food is used with punishment, bribes or rewards.”

Can picky eating and food aversions impact health and nutrition?

Sarah Downs, RD: “Many parents stress about their picky eaters not getting enough nutrients and calories; however, unless your doctor tells you that your child isn’t growing at the normal rate for their age, there isn’t a huge concern. Research has shown that even if someone is only eating certain foods, they are usually getting adequate calories and nutrients.

But this isn’t always the case. Depending on the severity of the food aversions and the types of foods consumed, a nutrition deficiency can occur. Some diets that are limited in variety have low levels of vitamin D, calcium, zinc and iron. Parents and family members should check with their doctor or registered dietitian if they have concerns.”

Is being a picky eater a type of eating disorder?

Sarah Downs, RD: “Depending on the severity and symptoms, some experts say yes. Many young children experience normal episodes of picky eating that they will typically grow out of. However, for those who continue to have food aversions and avoidance this can be categorized as a selective eating disorder (SED) or avoidant/restrictive food intake disorder (ARFID). Individuals with this disorder avoid foods based on fear and anxiety. ARFID is often associated with Obsessive Compulsive Disorder (OCD), or swallowing, oral-motor delay or gastrointestinal disorders.”

Should adult picky eaters still introduce one new food at a time, like some parents do with infants, to see if they are allergic to the new food?

Sarah Downs, RD: “Yes. Not only will this make it easier to pinpoint a food that may cause a negative reaction, but it also makes it less overwhelming.”

How many times should you try a food before saying you don’t like it?

Sarah Downs, RD: “Most experts say it can take at least 10 tries to accept a new food.”

Tips and Tricks for Dealing with a Picky Eater – At Any Age

Dealing with a picky eater is often very individualized and may require some creativity. It also takes time, so as frustrating as it can be, patience is key. Here are a few tips to help with the process:

• Stress-Free Mealtime – Mealtime should involve pleasant conversations, a clean space and limited distractions. Pressuring finicky eaters to eat is likely to backfire in the long run.
• Respect Limitations – Everyone has their preferences about food – especially picky eaters! Being empathetic may help prevent them from becoming discouraged after trying new foods. Feeling pressured to eat certain foods usually does not have an ideal end result.
• One at a Time – Try offering one new food at a time at the beginning of a meal and pair it with a food they already enjoy. Too many new foods at once can be extremely overwhelming.
• Perfect Pairs – Pairing foods and flavors you enjoy with new foods may help with acceptance. Some people call this the “piggyback effect.”
• Avoid Being a Short Order Cook – If your picky eater does not like the food that has been prepared, it’s okay. If you always give them foods they like, they will be less likely to try something new.
• Everyone Can Be a Chef – This includes both kids AND adults! Have a different family member help choose a new recipe to try each week. Picky eaters may be more likely to try something new if they’ve helped prepare it.
• Don’t Give up – Studies have shown it may take 10 or more tries to accept a new food. Encourage your picky eater to try the new foods many times before deciding it’s not for them.