Article by Tiffani Ricci

Picky eating, or selective eating, is a natural part of child development when kids are young, ages one to three. They are developing their preferences and working on autonomy. The “I do it” that accompanies getting dressed or obtaining a toy also transfers to the table in “I don’t like that” or “Yuck.” While it is normal for kids to be more selective with food, it can quickly escalate to becoming a picky eater, saying no to nearly all of the foods offered.

If this is where you are, know that millions of families go through this. You’re not a failure as a parent. While picky eating is developmentally appropriate, sometimes we, as parents, start a difficult-to-break cycle as a response to elevated selectivity. Rather than riding out this behavioral stage, parents slowly give control of mealtime to their picky eaters, becoming short- order cooks. After months (or even years) of this, parents no longer have influence over the mealtime they once had, and consequently, their picky eater has a very short list of acceptable foods. As this slowly became the norm, parents can slowly back out of the picky eating hole. We have some tried-and- true tips and strategies to help you navigate picky eating and help your child be more open to trying new foods.

Exposure

Exposing your child to various foods is part of creating a new dinnertime routine. For example, it isn’t easy for a child to tolerate broccoli if it is never served at home.

• Serve appropriate amounts. The general rule of thumb is 1 Tablespoon per year of age. A 1-year- old should have 1 Tablespoon, a 2-year-old gets 2 Tablespoons, and so on.

• Let kids explore foods beyond eating them. Allow them to look at, touch, lick, smell; all ways to expose kids to food.

• Pair new or “offensive” foods with something your child already likes.

• Involve your child with meal planning and preparation at the level they can join. When kids are involved in meal preparation, they are more likely to try what was made.

• Try, try, and try again. It might take 15-20 different times to offer broccoli before a child decides they truly do not like it.

Atmosphere

Parents can create a welcoming and calm eating environment.

• Sit at the table together and engage as a family. Ask questions, share laughs, and discuss the day. Remove distractions such as television, phones, and tablets.

• Avoid defaulting to fast food as the norm. A regular intake of highly palatable convenience or fast food makes tolerating homemade food lacking excess salt, sugar, and fat associated with dining out difficult. Treat eating out as a such - 1-2x/week rather than a staple of 3-7x/week.

• Keep a regular cadence of meals and snacks. Stick with a meal and snack schedule to promote an appetite at mealtime.

Mindset

Knowing that this might be an uphill battle for weeks or months, adopting a positive mindset is best.

• Food is much more than nourishment. It’s a way to connect with others, express creativity, and serve others. View the dinner table as a way to connect with your kids and give them skills to eat with others.

• Remember, as a parent, you control the situation (even though it may not seem that way). Be firm in your offer and allow your child to take it or leave it, but that’s all there is.

• Have fun with food! Explore different shapes, dips, sauces, and preparation techniques to increase variety.

These tips and strategies take time to reverse picky eating habits. Sometimes, though, picky eaters need more than an adjustment in exposure, atmosphere, and mindset; they need professional therapy. Occupational therapists are specially trained to help families conquer picky eating.

How do you know when you need to seek help? Occupational Therapists/Registered Kaylee Brown and Maria West of Pediatric Therapy Clinic, Inc. in Billings are specially trained to help families conquer picky eating. If your child is losing weight or has regressed on the growth curve; if your child’s aversion to food is almost “whole body” in the way they tense up or fiercely gag when exposed to a food; or if your child has other diagnoses that can lead to picky eating such as high-anxiety or low tone - it’s certainly time to get a referral to an OT/R for a feeding assessment. It’s also best to catch the behavior early. If your child is struggling with picky eating past 2 or 3 years of age, ask your pediatrician for a referral.

Brown and West have vast experience working with picky eaters and partnering with families to help improve the situation. They, along with the other therapists at Pediatric Therapy Clinic, Inc., provide hope to families navigating picky eating challenges to help improve the child’s tolerance of foods and decrease the stress of meal time at home.

It’s not easy to overcome picky eating. It takes a consistent approach and repetition to help picky eaters accept more foods. Improving mealtime habits and the environment is key to tackling this challenge. When it is more than that, seek the help of a professional to be stress-less at the dinner table.

Originally printed in the February 2025 issue of Simply Local Magazine

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