“Picky” Eaters
Where does this term “picky eaters” come from?
“Picky eaters” is a popular term for anyone who chooses to eat very selectively, rather than someone who is an “adventurous eater” and eats all foods or a “selective eater” who avoids certain foods often related to a health risk. Though there is a wide range of ages of picky eaters, this post will involve children and adolescence.
Picky eaters and selective eaters
Though picky and selective eaters often fall under the same category, there are some distinctive differences. Selective eating refers to people who have involuntary restriction with eating certain foods; this includes food allergies, intolerances, food insecurity, Avoidant Restrictive Intake Disorder (ARFID), eating disorders, as well as fear-based eating including fears of what may happen when eating such as choking and vomiting. Picky eating involves people who struggle with food aversion which can be related to sensations associated with food textures, consistencies, temperatures, or smells. While picky eaters can become more adventurous eaters with practice, selective eaters often need consistent support from health care professionals.
Which eating style is best?
Any restrictive style of eating would be a concern with supply of proper energy and nutrient needs, especially a growing child. Severe cases of picky eating increases risk of issues such as poor growth, use of enteral nutrition, and weakened bones. Making steps toward improving variety can improve quality of life and health outcomes. As with any changes we can make to our diet, any small improvements can make a significant positive impact.
What evidence-based resources may help improve picky eating?
Feeding therapy can be a very helpful resource and support system for those who are open to making improvements with picky eating. Feeding therapy can be provided from either one provider or a team of professionals including a pediatric Registered Dietitian (RD), Occupational Therapist (OT), as well as a Speech Language Pathologist (SLP). Feeding therapy can offer solutions and resources to possible selective eating obstacles as well as reducing mental obstacles with picky eating. Picky eaters can often make significant progress in about 8 to 10 therapy treatment sessions (2).
Families who are building a healthier relationship with food may also find feeding therapist Ellen Satter to be a helpful resource.The Satter Division of Responsibility in Feeding (SDOR) is a model (found below) that encourages parents to provide the “what, when, and where of the child’s feeding” and gives children autonomy with the “how much and whether of eating”.
“Food Chaining” is a term coined by Cheri Fraker, SLP and is another helpful solution to expand children’s pallets. Food-chaining involves building upon a food preference to lead to the desired food choice. Food chaining offers a more sensory-sensitive experience of trying new foods.
An example of this would be adding zucchinni with help from a comfortable food such as fast-food French fries:
Store bought French fries ——> homemade French fries ——> breaded and fried zucchini and French fries—--> only breaded and fried zucchini —--> baked or grilled or sauteed zucchini.
What can parents do to improve their children’s eating habits?
Lead by example! Model good eating behaviors and food choices. It can be difficult to be patient with children’s picky eating; however, studies show it takes at least 10-15 times of trying a new food to enjoy it (3). Tracking progress has been shown to be an effective tool to encourage positive habits. One way that your picky eater might improve their variety is by seeing their progress over time from trying new foods to enjoying new foods.
Sample of a food log to print and use:
Other possible ways to improve eating habits:
rewarding positive eating behaviors
add dips (hummus, yogurt, low-fat salad dressings, etc.) and spices (ex: pairing cinnamon with fruit or basil with veggies) to town down strong vegetable flavors
town down fruit textures by cutting off skins, cooking them down, blending, or choosing canned fruit
be neutral abt introducing new foods to avoid causing pressure to eat unfamiliar foods
“hiding” veggies in meals - sauces, dips, casserole, smoothies, etc.
starting small- if introducing green beans, adding just 1 green bean to the meal and increasing serving size slowly over time may help with reducing the commitment and mental load of trying new foods
Bottom line
Improving picky eating needs to be a family endeavor. Improving variety will take time and patience, and can slowly improve as the child is provided the necessary support. Continue to look out for up to date evidence-based research and tools to provide more structure with these difficult changes.
More resources:
Websites:
Books:
“Picky Eaters Recovery ” -Jennifer Thomas
“Secrets of Feeding a Healthy Family” - Ellen Satter
“Food Chaining”- Cheri Fraker