The Times Australia
The Times World News

.
The Times Real Estate

.

5 picky eating habits – and how to help your child overcome them

  • Written by Nick Fuller, Charles Perkins Centre Research Program Leader, University of Sydney

Have you ever found yourself negotiating with a pint-sized dictator about eating a single pea? You’re not alone. Almost half of kids[1] go through a stage of picky eating, and this typically peaks around the age of three.

Our hunter-gatherer ancestors developed a natural aversion to unfamiliar foods and bitter flavours[2] to avoid ingesting toxins. They also learnt to seek and store specific types of high-energy, palatable foods[3] to avoid starvation during periods of food scarcity.

But the food we eat from an early age shapes our lifelong food preferences[4] and diet. So what can you do if your child is unwilling to eat familiar or new foods, or wants to restrict their diet?

Here are the five most common types of picky eating – and how to overcome them.

1. Only eating beige or white foods

When it comes to fussy eating, beige and white foods typically reign supreme. This is because these foods are:

  • familiar – they’re the colour of breastmilk and the foods typically used when we introduce solids, such as infant cereal

  • bland or mild-flavoured[5] – they don’t overwhelm toddlers who have 30,000-plus tastebuds[6] (versus the 10,000-plus adults have)

  • easy – they’re often soft and easy to chew, making them appealing to toddlers developing chewing skills

  • non-threatening[7] – they’re the opposite of what our hunter-gatherer ancestors have programmed us to avoid: brightly coloured – and toxic – foods found in the wild.

While it can be tempting to give in and serve chicken nuggets at every meal, a diet consisting of only beige and white foods is likely to be highly processed and low in dietary fibre. This can result in constipation[8] and the depletion of healthy gut bacteria[9].

A beige/white diet can also lack the vitamins and minerals needed for healthy development and growth, including vitamins B and C, and iron[10].

To add healthier food options, and more colour, to your toddler’s diet:

  • mix things up. Combine less healthy beige and white foods with healthier ones, like blending cannellini beans and cauliflower into mashed potatoes

  • make healthy swaps. Gradually replace the favoured white bread, pasta and rice with wholegrain versions; for example, mix brown rice into a serving of white

  • use familiarity to your advantage. Introduce colourful food options alongside the familiar beige and white ones, such as offering fruit to dip in yoghurt, or a healthy red or green sauce with pasta.

2. Refusing anything but milk

It’s no surprise toddlers love milk. It has been the constant in their life since birth. And it’s associated with more than just satisfying hunger – it’s there when they’re tired and going to sleep, when they’re upset and need comfort, and when they’re enjoying closeness with mum or dad.

It also contains lactose, a sugar found naturally in milk, so it tastes sweet and appeals to our hunter-gatherer instinct to seek foods high in natural sugar to avoid starvation.

Toddler pours milk into a cup
Milk is associated with more than satisfying hunger. Ekaterina Bolovtsova/Pexels[11]

While dairy provides essential calcium for toddlers, it needs to be part of a balanced diet. The Australian Dietary Guidelines[12] suggest toddlers have 1–1½ servings of milk (1 cup = 1 serve), yoghurt (200g = 1 serve) and cheese (2 slices = 1 serve) (or alternatives) daily.

If your toddler is consuming too much milk, they’re at risk of iron deficiency[13], as milk is a poor source of iron and interferes with our body’s ability to absorb it.

To move your toddler away from milk, try:

  • fact-finding. When your toddler asks for milk, ask questions to understand what they really want. Are they hungry, thirsty or wanting comfort? Offer that instead

  • filling up on solids first. Tempt your toddler with healthy and interesting-looking foods, and only offer milk after they’ve eaten something solid

  • smaller serves. Switch to serving milk in a smaller-sized cup.

3. Avoiding textured foods

Refusing to eat lumpy, chewy or strangely textured foods is common as toddlers’ sensory and oral motor skills develop.

It’s also common for parents to continue pureeing these foods as a result of the upsetting gagging that often accompanies trying different textured food.

To support your toddler’s transition to textured foods and ensure they’re developing the muscles needed to eat safely:

  • turn the texture up slowly. Start with food your toddler enjoys, such as pureed carrot, and gradually blend it for less time to retain some lumps

  • stay calm if your toddler gags. Let them know it’s OK, and give them time to work it through on their own[14]. After they have coughed it out, encourage them to try another spoonful, or try again next time.

4. Refusing vegetables

The texture, brightness and bitter taste of some veggies can be off-putting[15] for some children.

But vegetables are a good source of the vitamins, minerals and fibre toddlers need.

Toddler eats veggies
Vegetables contain fibre, vitamins and minerals. Cottonbro/Pexels[16]

To overcome your toddler’s aversion to veggies, get creative. The appearance of food[17] affects our perception of its taste, so boost veggies’ appeal by arranging them into fun plate art.

Extend this creativity to introduce vegetables in new ways, for example, grating carrots or kale into muffins and using a spiraliser to make zucchini noodles.

Focus on offering sweeter tasting vegetables, such as peas, carrot and sweet potato, and roasting them to bring out their natural sweetness. Children are more likely to go for sweeter-tasting veggies than bitter ones like broccoli.

5. Refusing to eat meat

Meat contains protein and iron, but many toddlers refuse to eat it because of its tough, chewy texture and strong taste.

If you want your toddler to get their daily serving of protein[18] (for example, 80g cooked chicken or 65g cooked beef from lean meat) but you’re finding it challenging:

  • start small. Offer leaner, lighter-tasting meats in small portions that are easy to chew, such as minced chicken or slow-cooked meat

  • involve your toddler in meal preparation. Ask them to choose the meat for dinner and get their help to prepare it.

There are also alternatives you can offer as you work on overcoming their meat aversion. Eggs, tofu, beans, lentils and fish are also high in protein.

Issues with chewing and swallowing[19] and food aversion can be symptoms of underlying medical conditions, so consult your GP or child and family health nurse if your child’s fussy eating behaviour persists beyond the toddler and pre-school years.

References

  1. ^ half of kids (onlinelibrary.wiley.com)
  2. ^ a natural aversion to unfamiliar foods and bitter flavours (www.annualreviews.org)
  3. ^ high-energy, palatable foods (link.springer.com)
  4. ^ shapes our lifelong food preferences (www.ncbi.nlm.nih.gov)
  5. ^ bland or mild-flavoured (www.sciencedirect.com)
  6. ^ 30,000-plus tastebuds (www.theguardian.com)
  7. ^ non-threatening (www.ncbi.nlm.nih.gov)
  8. ^ This can result in constipation (onlinelibrary.wiley.com)
  9. ^ depletion of healthy gut bacteria (www.sciencedirect.com)
  10. ^ including vitamins B and C, and iron (www.pediatric.theclinics.com)
  11. ^ Ekaterina Bolovtsova/Pexels (www.pexels.com)
  12. ^ Australian Dietary Guidelines (www.eatforhealth.gov.au)
  13. ^ iron deficiency (academic.oup.com)
  14. ^ and give them time to work it through on their own (doh.health.tas.gov.au)
  15. ^ off-putting (www.annualreviews.org)
  16. ^ Cottonbro/Pexels (www.pexels.com)
  17. ^ The appearance of food (www.ncbi.nlm.nih.gov)
  18. ^ daily serving of protein (www.eatforhealth.gov.au)
  19. ^ Issues with chewing and swallowing (publications.aap.org)

Read more https://theconversation.com/5-picky-eating-habits-and-how-to-help-your-child-overcome-them-230970

The Times Features

Best Deals on Home Furniture Online

Key Highlights Discover the best deals on high-quality outdoor furniture online. Transform your outdoor space into a stylish and comfortable oasis. Explore a wide range of d...

Discover the Best Women's Jumpers for Every Season

Key Highlights Explore lightweight jumpers for spring and summer, ensuring breathability and ease. Wrap up warm with cozy wool jumpers for the chilly autumn and winter season...

Uncover the Elegance of Gorgeous Diamond Tennis Necklaces

Key Highlights Diamond tennis necklaces are a timeless piece of jewelry that exudes elegance and sophistication. They feature a continuous line of brilliant-cut diamonds, cre...

Dental Implants vs. Dentures: Which Is Better for You?

When it comes to replacing missing teeth, two of the most common options are dental implants and dentures. Both have their advantages and disadvantages, so choosing between them ...

What Neck Pain Really Means (And Why It’s More Than Just Poor Posture)

Neck pain is often brushed off as something temporary — a tight spot after a long day at the desk or a poor night’s sleep. But when the discomfort keeps returning, it could be a ...

The Work of Gosha Rubchinskiy: Fashion, Culture, and Youth

From Designer to Cultural Architect Gosha Rubchinskiy is not just a fashion designer—he's a cultural force. Born in Moscow in 1984, Rubchinskiy began his career in fashion in t...

Times Magazine

The Essential Guide to Transforming Office Spaces for Maximum Efficiency

Why Office Fitouts MatterA well-designed office can make all the difference in productivity, employee satisfaction, and client impressions. Businesses of all sizes are investing in updated office spaces to create environments that foster collaborat...

The A/B Testing Revolution: How AI Optimized Landing Pages Without Human Input

A/B testing was always integral to the web-based marketing world. Was there a button that converted better? Marketing could pit one against the other and see which option worked better. This was always through human observation, and over time, as d...

Using Countdown Timers in Email: Do They Really Increase Conversions?

In a world that's always on, where marketers are attempting to entice a subscriber and get them to convert on the same screen with one email, the power of urgency is sometimes the essential element needed. One of the most popular ways to create urg...

Types of Software Consultants

In today's technology-driven world, businesses often seek the expertise of software consultants to navigate complex software needs. There are several types of software consultants, including solution architects, project managers, and user experienc...

CWU Assistive Tech Hub is Changing Lives: Win a Free Rollator Walker This Easter!

🌟 Mobility. Independence. Community. All in One. This Easter, the CWU Assistive Tech Hub is pleased to support the Banyule community by giving away a rollator walker. The giveaway will take place during the Macleod Village Easter Egg Hunt & Ma...

"Eternal Nurture" by Cara Barilla: A Timeless Collection of Wisdom and Healing

Renowned Sydney-born author and educator Cara Barilla has released her latest book, Eternal Nurture, a profound collection of inspirational quotes designed to support mindfulness, emotional healing, and personal growth. With a deep commitment to ...

LayBy Shopping