Picky eating is part and parcel of childhood, and it worries parents when their child won’t eat vegetables, doesn’t eat new foods or wants to eat the same meal over and over. Although selective eating is a part of youth, sometimes it indicates nutritional or feeding concern.
According to clinical nutritionist Dt Deepali Sharma of CK Birla Hospital, Delhi, parents do not need to panic every time a child rejects a particular food. Children’s appetite and food preferences can naturally change as they grow.
“Children’s appetite and food preferences naturally fluctuate as they grow. Some may eat very little at a meal and compensate at another, while others need several exposures before accepting a new food,” she said.
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When does picky eating become a concern?
Food refusal is usually not a cause for alarm. Parents need to be more mindful when selective eating starts to impact a child's nutrition, growth, energy levels or everyday life.
A child who eats only a very small number of foods, completely avoids certain food groups, gradually loses foods they previously enjoyed or becomes extremely distressed by the sight, smell or texture of unfamiliar foods may need professional assessment.
Growth problems, persistent tiredness, low energy or repeated nutritional deficiencies can also indicate that picky eating is affecting the child’s nutritional intake.
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Rather than forcing children to finish every food on their plate, parents should gradually expand their food choices. Making mealtimes a battle becomes the norm and children will develop even stronger negative associations with food.
How can parents encourage healthy eating?
You can make mealtime habits really work. Families can do that by eating together, with the same dinner and snack times and introducing new foods to mix with the old favourites.
Parents might also need to provide a new food several times before a child accepts it. Frequent exposure to new flavours, textures and smells - without any pressure or punishment - can make children feel comfortable with unfamiliar flavours, textures and smells.
If selective eating continues or becomes severe, a healthcare professional can assess whether the problem is behavioural, sensory, nutritional or associated with an underlying medical condition.
What should a child’s regular diet include?
Children need a balanced diet for physical growth, brain development, immunity and daily activity. The regular meals should include whole grains and cereals, pulses and beans, vegetables, fruits, milk or appropriate dairy alternatives, nuts and seeds, and high quality protein sources.
Protein can come from eggs, fish, poultry, or vegetarian options including pulses, beans, dairy and other protein-rich foods depending on the diet.
Parents should focus on nutrients such as protein, iron, calcium, vitamin D, vitamin B12, folate, zinc, iodine and essential fats. Requirements are based on a child’s age, growth, activity level and dietary pattern.
A more practical approach is to aim for variety throughout the day, not whether each individual meal is perfectly balanced. And bright fruits and vegetables, whole grains and protein-rich food will feed kids a much wider range of nutrients.
The bottom line
Picky eating is a common part of childhood, but extreme food restriction should not be dismissed. Parents need to look for signs of poor growth, low energy, nutritional deficiencies, severe distress around food or an increasingly limited diet.
The goal is not to create a “perfect” eater overnight. A relaxed mealtime environment, exposure to different foods and professional guidance when it comes to eating habits will help children start to develop healthier and more diverse eating habits.
Note:This article is for informational purposes only and is not a substitute for professional medical advice. Parents should seek a paediatrician or nutrition professional if they have concerns about their child’s eating, growth or nutritional status.
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