Picky eating is very common in young children, with estimates showing that up to 50% of kids ages 2-6 are selective eaters. While many kids outgrow picky eating by school age, some continue to be fussy eaters into adolescence and even adulthood. Understanding what foods picky eaters are most likely to accept can make mealtimes less stressful for families.
What are some common characteristics of picky eating?
Picky eaters often exhibit some of the following characteristics:
- Refusal to try new foods (food neophobia)
- Strong food preferences and aversions
- Preference for “kid foods” like chicken nuggets, hot dogs, macaroni and cheese
- Rejection of foods with certain textures, colors, smells, or appearances
- Strong opinions about how foods should be prepared and served
- Prefers to eat a very narrow range of acceptable foods
- Unwillingness to try disliked foods even after repeated exposures
What are the most commonly accepted foods?
While preferences vary, there are some foods that picky eaters are more likely to accept:
Breads and Grains
- White bread
- Rolls
- Saltine crackers
- Pasta (especially with butter or cheese)
- White rice
- Cold cereal
Proteins
- Chicken nuggets
- Hot dogs
- Burgers
- Grilled cheese
- Peanut butter sandwiches
- Scrambled eggs
- Yogurt
Fruits and Vegetables
- Apples
- Bananas
- Canned fruit
- Fruit snacks
- Potato products (fries, tater tots, mashed potatoes)
- Corn
- Green beans
- Carrots
Snacks and Treats
- Chips
- Pretzels
- Cookies
- Crackers
- Granola bars
- Jell-O
- Pudding
- Ice cream
Why are picky eaters so particular?
There are several theories as to why some kids and adults are so particular about food:
- Evolutionary survival mechanism – Being a wary eater may have conferred an evolutionary advantage by allowing people to avoid toxins or spoiled foods.
- Genetics – Research suggests picky eating can run in families.
- Texture and sensory issues – Some people are extra sensitive to certain food textures, tastes, smells, or appearances. This can make them reject many foods.
- Need for control – Picky eating may be a child’s way of exerting independence and control.
- Underlying medical issue – In some cases, an undiagnosed medical condition such as acid reflux or food allergy may contribute to picky eating.
Tips for dealing with picky eaters
If you have a picky eater in your household, here are some tips that may help:
- Offer a “no thank you” helping – Let them serve themselves a small portion of a disliked food so they don’t feel pressured to eat it.
- Don’t force or bribe – Forcing or bribing a child to eat usually backfires.
- Involve them in cooking – Kids are more likely to try foods they helped pick out and prepare.
- Set a good example – Eat a variety of healthy foods yourself to model good habits.
- Go for familiar – Stick to known preferred foods and flavors, introducing new items slowly.
- Focus on positives – Praise them for trying new foods or eating one more bite.
- Relax – Don’t turn meals into battles. If your child eats just one or two items, let it go.
When to be concerned
While many kids outgrow picky eating on their own, it’s worth having your child evaluated if they:
- Have significant nutrition deficiencies or poor growth as a result of extremely limited diet.
- Exhibit signs of ARFID – Avoidant/Restrictive Food Intake Disorder – an extreme type of selective eating that results in health concerns or malnutrition.
- Have sensory or motor issues impacting ability to chew/swallow.
- Show signs their limited diet is tied to an underlying GI, allergy, or oral motor issue.
- Remain an extremely picky eater after age 6-7 years with no improvement.
In these cases, evaluation by a feeding therapist, psychologist, or gastroenterologist may be warranted.
Focus on progress, not perfection
With patience and creativity, many picky eaters can slowly expand their food horizons. The most important thing is focusing on progress, not perfection. Any new food tried or eating habit improved is a step in the right direction. Over time, your picky eater can learn to enjoy a wider variety of nourishing foods.
Conclusion
Picky eating is frustrating but often temporary. Focus on offering a few preferred foods while gently introducing new options. With time and maturity, many picky eaters become more adventurous. Pay attention to any signs of an underlying issue, and seek professional support if needed. Most importantly, be patient and make every mealtime positive. Progress, not perfection, is the goal on your picky eater’s journey to a healthier diet.