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We’ve all been there - one moment your child is eating anything and everything and suddenly,  he refuses to eat the same foods he used to devour without hesitation - or, you’ve simply always  had a picky eater. Whether it has just started, or it’s always been the case, picky eating can be  stressful and worrying for parents. 

In a survey conducted in Blossom Nursery, Mudon where parents were asked if they considered  their child to be a picky eater, the majority (65 per cent) considered their child to be a picky eater  some or most of the time. But why do children become picky eaters and what can we do about  it? 

Fussy or picky eating can be defined as ‘eating a limited amount of foods [sic], rejection of novel  foods, and strong food preferences” (Fernandez et al., 2020), and there is no single stand-alone  reason for why children become picky eaters. According to Claire McCarthy, MD, ‘all children are  picky eaters at some point or in some way during childhood’ (McCarthy, 2020), and as children’s  cognitive development becomes ‘more sophisticated’ as they get older, explains registered  dietitian Cara Rosenbloom, children are better able to process characteristics like color, texture,  and taste’ (Rosenbloom, 2023), which causes some children to start rejecting certain foods due  to disliking the taste, texture, or even the way it looks. It’s also possible that picky eating may  develop ‘if solid foods are introduced too late and babies get used to bottles and purees’ (ibid) or if there is too much pressure being placed on children to eat. Rosenbloom further explains  that picky eating could be genetic or a learned behaviour, and sometimes it is ‘part of how  [children] assert their independence’ (ibid). No matter the reason, when children not only refuse  certain foods, but refuse most food altogether, parents can become anxious about whether their  child is receiving the right amount of nutrition. 

So, what can we do to address picky eating? 

Although it’s easier said than done, try not to blame yourself or stress too much about it, children  can pick up on their parents’ stress and anxieties and this may have the opposite effect. One of  the top tips for fussy or picky eaters is to create an enjoyable mealtime experience. Studies show  that picky eating eventually resolves itself for most children, ‘perhaps because the child is  exposed to a wider range of foods through gradually being more socially active at pre-school,  toddler group, school and getting to know a wider range of peers with growing independence  and autonomy’ (Taylor & Emmett, 2018). The most important thing to do if you are struggling,  explain Taylor and Emmett, is to seek support (ibid). 

Top tips for picky eaters by Head of Inspire Me Cuisine, Marie El Tarazi 

The most important aspect of helping your child overcome picky eating, explains Head of IMC,  Marie El Tarazi, is to be patient and consistent. According to the British Nutrition Foundation,  ‘you may need to offer some foods up to 15 times before your child accepts them’ (Nutrition for  Toddlers, n.d.) Here are Marie’s top tips below: 

Make it fun! A positive attitude makes a significant difference. If your child feels that you are  frustrated or worried, they may associate these emotions with mealtimes. Singing as you  introduce the foods or turning it into a fun game are just some of the things you can try. For  example, you can use cookie cutters to make shapes. You can also discuss the different foods,  where they come from and how they help us grow. 

Give some variety when introducing new foods (and make sure one of the foods on the plate is  something the child enjoys), then ‘start small’ rather than asking your child to finish every bite.  In our home, I introduced the ‘three bite rule’ from Pete the Cat: Three Bite Rule. My son  absolutely adored the Pete the Cat books growing up, and he was happy to try things because  Pete the Cat and his friends did, too! Remember to praise even small wins and progress. 

If possible, involve your child in meal planning. You can include them in preparing the shopping  list and make it a fun game at the grocery store by asking them to help you find a red fruit or a  green vegetable. Once home, you can also try to include them in the preparation of the meal  itself. 

Avoid grazing: grazing can be defined as leaving snacks out for children to nibble on throughout  the day or giving them small portions of foods throughout the day rather than at specific  mealtimes. Although some may advise parents that this might help with a picky eater, without a  specific routine with set meal and snack times, children can develop unhealthy eating habits in  the long run (Kids Eat in Color, 2020). 

Which brings Marie to her last point: encouraging family-style sit-down meals (without  distractions), whether it is at home or at nursery, as children are much more likely to eat a wider  variety of foods when their parents or teachers (and peers) are eating with them and modelling healthy and happy eating habits. 

Fussy or picky eating can become a significant source of stress for parents, so it is important for  them to talk about it with others and seek their help and support, and to keep a positive outlook  by remembering that, for the majority of children, this is a normal part of growth and  development that many of them go through and eventually overcome. However, if you are  significantly worried about your child’s eating habits, it is advisable that you seek the advice of  your pediatricians. If you have any questions, do not hesitate to reach out to us at Blossom  Nursery and Preschool or Inspire Me Cuisine – working in partnership is beneficial to creating  healthy eating habits both at home and at nursery.

References: 

Taylor, C.M. and Emmett, P.M. (2018) Picky eating in children: Causes and consequences, The  Proceedings of the Nutrition Society. Available at: 
https://pmc.ncbi.nlm.nih.gov/articles/PMC6398579/c (Accessed: 2 February 2025).  

Sasha (2024) 5 ways to fix your toddler’s eating habits without doing more harm, Kids Eat in  Color. Available at: https://kidseatincolor.com/toddler-eating-habits/ (Accessed: 2 February  2025).  

Nutrition for toddlers and pre-schoolers (no date) British Nutrition Foundation. Available at:  https://www.nutrition.org.uk/nutrition-for/toddlers-and-pre-school/ (Accessed: 25 January 2025).  

Fernandez, C. et al. (2020a) Trajectories of picky eating, Pediatrics. Available at:  https://pmc.ncbi.nlm.nih.gov/articles/PMC7263050/ (Accessed: 27 January 2025).  

Rosenbloom, C. (no date) 10 tips to help your picky eater, BabyCenter. Available at:  https://www.babycenter.com/child/food-and-nutrition/how-to-handle-a-picky-eater-ages-2-to 4_64302 (Accessed: 2 February 2025).  

Philadelphia, T.C.H. of (no date) Feeding a picky eater: The do’s and don’ts, Children’s Hospital  of Philadelphia. Available at: https://www.chop.edu/news/dos-and-donts-feeding-picky-eaters  (Accessed: 2 February 2025).  

Harvard Health (no date) Harvard Health Posts by Claire McCarthy MD. Available at:  https://www.health.harvard.edu/authors/claire-mccarthy-md (Accessed: 28 January 2025).