Introduction
Picky eating is a common challenge many parents face, especially with preschool-aged children—between 14% to 50% of kids are reported as picky eaters. While most children eventually outgrow their selective eating habits, some struggle with strong food preferences, refusing crunchy or green foods, which can sometimes lead to serious nutrition and growth concerns like underweight or obesity. Understanding what picky eating really means, why it happens, and how to support your child’s healthy eating habits is key. Let’s dive into expert nutritional guidance to help you navigate picky eating with confidence.
What defines picky eating:
Picky eating is also known as selective, fussy, faddy, or choosy eating, a common behavior in younger children, characterized by strong food preferences. It is defined by a variety of behaviours whereby a person is highly selective in what they eat and what they do not eat. Picky eaters will also sometimes not eat certain types or groups of food entirely, such as all crunchy foods, and sometimes they suddenly refuse to eat foods they once enjoyed. In a majority of these cases, the picky eating patterns go away after a few years. However, some instances of extremely selective eating can continue into adulthood. Picky eating becomes a serious problem when kids are eating so little or are undernourished.Common causes and behaviours
The exact cause of selective eating is not well understood yet; however, can be broadly explained through nurture (environmental influences) and nature (genetic predispositions).- Sensory sensitivities: Some kids are more sensitive to the smell, taste, or texture of certain foods, leading them to reject those foods.
- Food neophobia (fear of new foods): A natural developmental stage, particularly in toddlers and preschoolers, where they are hesitant to try new or unfamiliar foods. This condition
- Early feeding difficulties: Experiences like late introduction of lumpy foods during weaning can contribute to pickiness later on.
- Developmental stage: A natural developmental drive for independence and control during toddler and preschool years can manifest as food preferences and resistance to eating certain foods.
- Genetics: If a parent was a picky eater, there is a chance that the child may have similar tendencies. Food neophobia is also highly heritable.
- Medical/psychological conditions: Health issues like allergies, reflux, gastrointestinal problems, or neurodevelopmental differences such as autism can affect a child’s perception of food or cause pain during eating, leading to avoidance.
Impact on nutrition and growth
Picky eating negatively impacts a child’s health by leading to various issues, such as:- Impact on nutrition
- Dietary imbalance
- Micronutrient deficiencies
- Impact on growth
- Lower weight and height
- Increased risk of underweight
- Potential for obesity
- Delayed development
- Other potential impacts
- Behavioral issues
- Gastrointestinal issues
- Increased infections
Pediatric tips for meal planning
| Ages 2 – 4 | Daily guidelines for girls | Daily guidelines for boys |
| Calories | 1000 – 1400 (depending on growth and activity level) | 1000 – 1600 (depending on growth and activity level) |
| Protein | 2 – 4 ounces | 2 – 5 ounces |
| Vegetables | 1 – 1.5 cups | 1 – 2 cups |
| Fruits | 1 – 1.5 cups | 1 – 1.5 cups |
| Grains | 3 – 5 ounces | 3 – 5 ounces |
| Dairy | 2 – 2.5 cups | 2 – 2.5 cups |
| Ages 5 to 8 | Daily guidelines for girls | Daily guidelines for boys |
| Calories | 1,200 – 2000 (depending on growth and activity level) | 1,400 – 2000 (depending on growth and activity level) |
| Protein | 3 – 5 ounces | 3 – 5.5 ounces |
| Vegetables | 1.5 – 2.5 cups | 1.5 – 2.5 cups |
| Fruits | 1 – 1.5 cups | 1 – 2 cups |
| Grains | 4 – 6 ounces | 4 – 6 ounces |
| Diary | 2.5 cups | 2.5 cups |
| Ages 9 to 13 | Daily guidelines for girls | Daily guidelines for boys |
| Calories | 1,400 – 2,200 | 1,600 – 2,600 |
| Protein | 4 – 6 ounces | 5 – 6.5 ounces |
| Vegetables | 1.5 – 3 cups | 2 – 3.5 cups |
| Fruits | 1.5 – 2 cups | 1.5 – 2 cups |
| Grains | 5 – 7 ounces | 5 – 9 ounces |
| Diary | 3 cups | 3 cups |
| Ages 14 – 18 |
Daily guidelines for girls |
Daily guidelines for boys |
| Calories | 1800 – 2400 | 2000 – 3200 |
| Protein | 5 – 6.5 ounces | 5.5 – 7 ounces |
| Vegetables | 2.5 – 3 cups | 2.5 – 4 cups |
| Fruits | 1.5 – 2 cups | 2 – 2.5 cups |
| Grains | 6 – 8 ounces |
6 – 10 ounces |
| Diary | 3 cups | 3 cups |
When to seek help
Consult a dietitian or pediatrician as a parent if you notice the following changes in your kids, such as:- Growth or nutritional problems
- Extreme food refusal
- Physical eating difficulties
- Reliance on supplements
- Sudden dislike for foods that they once liked
- Sensory sensitivity to certain smells, tastes, or textures
Fun ways to encourage healthy eating
To encourage healthy eating in your kids who are picky eaters, focus on the following:- Make mealtimes fun with creative, good presentations like
- Arrange vegetables and fruits into fun shapes
- Use a variety of colourful foods to make the plate visually appealing
- Involve and empower
- Hands-on prep: Let your kids be involved in buying, cleaning, or making food and meal planning. This creates interest in trying different foods
- Offer choices: Give kids a choice between two healthy options, empowering them and giving them a sense of control over their meals
- Introduce new foods gently
- Pair new foods with familiar favourites
- Repeat exposure to new food for your kid
- Offer very tiny portions of new foods
- Create a positive environment
- Minimize distractions (Turn off TV and other screen devices) to help kids focus on eating
- Avoid pressure during mealtime
- Share a meal together as a family
Conclusion
Picky eating is common in young children and usually improves over time, but can sometimes persist and impact nutrition and growth. Causes include sensory sensitivities, genetics, and developmental stages, while balanced meal planning and positive mealtime strategies can help. If picky eating leads to nutritional or growth concerns, consulting a pediatrician or dietitian is recommended.FAQ’s for How to Handle Picky Eaters: Nutritional Guidance from Experts
Picky eating is a common behavior where kids show strong food preferences and often avoid certain textures or food groups entirely.
Yes, it’s common and usually temporary, especially in toddlers and preschoolers.
It can be due to sensory sensitivities, food neophobia, genetics, or developmental stages like seeking independence.
Yes, it can lead to nutritional deficiencies, underweight, delayed development, or even obesity in some cases.
If it impacts growth, nutrition, or includes extreme food refusal and physical eating difficulties, consult a pediatrician.
Introduce new foods alongside familiar ones, offer small portions, and involve kids in meal prep to boost interest.
Nutritional needs vary by age and gender, including specific calorie, protein, and food group intake (see chart in video).
In rare cases, yes—especially if it’s extremely selective and not addressed early on.
A pediatrician or dietitian can assess growth, nutrition, and provide tailored feeding strategies.
