As a child psychologist, one of the most common concerns I hear from mothers is about their toddler’s picky eating habits. The frustration of watching your little one refuse certain foods, or insist on eating only a limited number of items, is all too real. But as challenging as it can be, picky eating is actually a normal phase in early childhood development.
So Why Are Toddlers So Picky?
At around the age of 2, children begin to assert their independence and it often leads toddlers to refuse foods as a way to exert control. Since they do not have the refined language developed yet, they try to express autonomy through food choices.
There are also biological factors at play. Research has shown that toddlers have a heightened sense of taste compared to adults. Additionally, toddlers have smaller stomachs, meaning they may feel full after consuming a smaller portion, further contributing to selective eating patterns.
Another reason could also be because of the development of a toddler’s brain. At this age, children are learning about what is safe (which also includes food). They may develop a fear of new or unfamiliar foods—this is called “neophobia.”
But the main question remains…WHAT DO YOU DO!?
Now that we know, what possible reasons cause picky eating, lets quickly review some quick and basic strategies to make meal time easier for you and your little ones:
- Having a consistent meal routine can help toddlers feel more secure. Offer meals at the same time each day and try to eat together as a family. Consistency helps toddlers understand when to expect food, which can reduce mealtime resistance.Offer your child the same meals as the rest of the family, but be sure to avoid adding salt to their food.
- Children learn by observing, so setting an example is the best way to help them develop healthy eating habits. Try to share meals with them as often as possible. Serve small portions and encourage them with positive reinforcement, even if they only eat a little.
- If your child refuses a certain food, avoid pressuring them to eat it. Instead, remove it calmly without making a fuss and try offering it again later. Keeping mealtime stress-free is key.
- Ensure that meals are scheduled before your child becomes overly hungry or tired, as this can make them more reluctant to eat. Since some children take longer to eat, be patient and allow them the time they need.
- Limit snacks to two healthy options per day to avoid disrupting their appetite for main meals. Refrain from using food as a reward, as this may create unhealthy associations—such as viewing sweets as desirable and vegetables as unappealing. Instead, offer non-food rewards like a trip to the park or playing a game together.
- Make mealtimes an enjoyable experience by engaging in conversation beyond just eating. Inviting other children of the same age who enjoy a variety of foods may also encourage your child to try new things, but avoid making direct comparisons.
- If possible, have a trusted adult, such as a grandparent or family friend, join meals. Sometimes, children may eat more willingly when influenced by someone they admire.
It’s crucial to remember that picky eating is often a phase. Trying to force your child to eat foods they don’t like or aren’t ready to try can lead to negative associations with mealtime. Instead, remain patient. Keep offering a variety of foods and allow your child to explore them on their own terms. It may take several attempts before they are willing to try something new.