Tips and Tricks for Picky Eaters
If you’ve ever sat down to a meal with a picky eater, you know the struggle all too well. But why are kids so selective about what they eat? There is always a reason for behavior! Let’s dive into the reasons behind picky eating and how to navigate this tricky terrain.
Sensory Sensitivity
Kids have heightened sensory perceptions, which means they may be more sensitive to tastes, smells, and textures. A strong flavor or unfamiliar texture can be overwhelming, leading to avoidance. For instance, a child might reject a food that’s too crunchy or mushy, or a food that is too under or over flavored for their personal taste.
So what to do?
Try making small changes to your child’s familiar food repertoire by starting to change the texture or taste slightly! For example, if your child does not like the texture of soft foods like bread, you can find a way to make it crispier/crunchier by toasting or cooking it! Or if your child only eats a lower flavor meal such as pasta and butter, try adding a small amount of garlic powder or another spice to heighten the flavor slightly.
Routine and Familiarity
Children thrive on routine and comfort, and mealtime is no exception. When they find a few foods they like, they may stick to them out of comfort. Introducing new foods can feel threatening, making it hard for them to venture outside their established favorites.
So what to do?
Model model model! It often helps your child watch you expand your tastes by adding a couple new things to your plate as well. It is important to always include one familiar or preferred food on the plate. It can create a less intimidating environment to have a familiar food present with the unfamiliar foods. Make sure you use language while you are exploring with your child. You can use phrases such as “I know I am feeling a little bit nervous to try… but I am going to give it a chance!” or “Wow! We tried something new and we really liked it!” or “I am so proud of you for trying something new and I’m glad you gave it a chance”.
Emotional Factors
Emotions play a huge role in eating habits. Stress, anxiety, or even fatigue can affect a child’s willingness to try new foods. Moreover, if a child has had a negative experience with a particular food (like a bad reaction or a meal that didn’t sit well), they may avoid it altogether.
So what to do?
Start off by using your words! Make sure you are validating your childs’ feelings, feeling stressed or anxious over food is a very real feeling. You can also begin by slowly exposing your child to the undesired food with baby steps. Start by having the food present at the table, after a while you may be able to put one on their plate without the expectation of eating it, they may be able to give the food a smell, kiss, or lick, and eventually give it a small taste! Remember, each child can react very differently in terms of their emotions around food. So be patient and continue to use positive encouragement!
Structural and Muscular Barriers
Not having the proper strength, mobility, and coordination of your muscles can make eating some foods very tricky for kids! For children who have weakness or incoordination of their facial muscles, or for kids who even have tongue or lip ties. Manipulating certain foods to swallow safely is hard and may look like avoidance.
So what to do?
Start by playing detective! It can help to initially try and figure out what kinds of food your child is avoiding. Is it all crunchy food? Soft food? Liquids? Then find strategies/supports to help your child strengthen their muscles and gain the proper skills to safely swallow foods. Remember, your lips, tongue, cheeks, and teeth are doing a lot of work to help get your food ready to safely swallow. If other factors are at play, it may be time to reach out to an oral motor feeding (for kids under 4) or myofunctional (for kids over 4) therapist. If you’re in Northern Virginia, we’re here to help!
Conclusion
Picky eating can be challenging, but with the right strategies, patience and creativity, you can help support your child through their food journey. Remember, celebrate small victories while you try your strategies and keep the atmosphere light!It’s never a bad idea to ask for help if you need it. Picky eating can be a challenge that can disrupt your day-to-day life and cause extra stress for everyone. We’re here to support you with strategies and exercises to treat the root cause of your child’s picky eating. Contact us today to get started with a free consultation!