Is your child a picky eater? What parents should know (plus practical tips)
Resource person: Dr Sheena Davahran, Consultant Paediatrician at Ara Damansara Medical Centre
Picky eating is one of the most common challenges parents face during early childhood, affecting an estimated 25% to 66% of young children. It can be frustrating when meals that took time and effort to prepare are rejected, leaving parents worried that their child is not getting enough nutrition.
As explained in the article, “Picky eating in children: causes and consequences,“published online by Cambridge University Press on November 2018, “picky eating” often emerges in early childhood, although researchers have yet to agree on a standard definition or a reliable method of assessment. Early feeding problems, delayed introduction of lumpy textures during weaning and pressure to eat may contribute to the behavior. A child’s food selectivity may also become a concern when the mother worries about it. Offering fresh foods and sharing meals with the child may help reduce the risk. Children who eat a limited range of foods may have unbalanced nutrient intakes, particularly low iron and zinc levels when they consume little meat, fruit and vegetables. A lack of fruit and vegetables can also reduce fiber intake and contribute to constipation. In some children, persistent picky eating is associated with developmental difficulties
When does picky eating begin?
Picky eating commonly begins between 18 months and two years of age. At this stage, children are developing independence and learning to make their own choices. Food often becomes one of the first ways they express their preferences and assert control. A child who happily ate almost everything during weaning may suddenly refuse foods they previously enjoyed.
For most children, this is a normal developmental phase rather than a sign that something is wrong.
As children grow older, particularly by the time they enter preschool or primary school, their willingness to try different foods usually improves. They may continue to have favorite foods, just as adults do, but their diet generally becomes more varied over time.
Why do children suddenly become selective (with what they eat)?
Picky eating is often part of a child’s normal developmental milestones. During weaning, babies usually start by accepting almost anything that is offered to them. However, as they become toddlers, their growing sense of independence often changes the way they approach eating.
Rather than simply accepting whatever is served, toddlers begin making food decisions for themselves. Refusing certain foods is often less about the food itself and more about exercising choice.
When fast food becomes the only thing on the menu
Many toddlers naturally gravitate towards foods like nuggets, fries and other processed snacks because these foods are often higher in salt and energy, making them especially appealing. However, completely banning these foods is not always the most effective approach.
Restricting them entirely can sometimes make children even more curious, especially when they see siblings or friends enjoying them. Instead, the goal is moderation while gradually introducing healthier alternatives.
Tips for picky eating
• Making the right swaps – Children who enjoy processed foods can gradually be introduced to healthier homemade alternatives. Instead of frozen nuggets or fries, parents can prepare similar versions using fresh ingredients, such as homemade chicken nuggets or oven-baked potato wedges. Healthy eating does not have to be expensive. Nutritious meals can be prepared using affordable everyday local ingredients.
If your child is tired of chicken or fish, other protein sources such as eggs, tofu and legumes are good alternatives. Offering foods in different forms and cooking styles may also help children become more accepting over time. The aim is not to force children to eat certain food, but to continue exposing them to different options while keeping mealtimes positive.
• Eating together-Children learn through observation. When the whole family sits down to enjoy the same meal, children are more likely to become interested in trying different foods themselves. Conversely, if parents encourage healthy eating while regularly choosing less nutritious options, children are likely to notice the inconsistency.
Creating a shared mealtime experience also helps children feel included. Giving them their own plate, spoon and utensils encourages independence and makes them active participants at the table.
• Put the screens away – When children are focused on a screen while eating, their attention is no longer on the food. They may finish their meal, but they are not really experiencing the taste, texture, or learning to appreciate different types of food.
Eating is not just about getting food into the stomach. It is also about developing a relationship with food and learning different flavors and textures. Using screens as a reward or distraction during meals can also become a habit that is difficult to change later.
• Focus on overall intake – Parents should make sure their child is getting a balance of all the important nutrients. If a child eats very little during one meal, parents can offer healthy snacks in between meals, such as fruits, bread, or other nutritious options.
Nowadays, parents have access to a wide range of resources and apps that can help them better understand and track their child’s nutritional intake.
When should picky eating be a concern?
Although picky eating is usually a normal phase, it should be assessed if it begins affecting a Child’s growth, nutrition or overall development. Warning signs include poor weight gain or growth, signs of vitamin or nutritional deficiencies such as anemia, extreme reactions to food, such as gagging or vomiting, and eating only a very limited number of foods over a prolonged period.
These behaviors may indicate underlying sensory difficulties, food aversion or other feeding if parents are unsure whether their child’s eating habits are within the normal range, it is always better to seek medical advice early. Regular health check-ups allow pediatricians to monitor a child’s growth, nutrition and development, while identifying any concerns before they become more serious.
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