DFWChild reader Magdalena of Dallas, Texas, asked us: “My 2-year-old hardly eats. I cook a healthy meal every day and it all goes in the trash because she only wants snacks. Is this just a phase or will she always be a picky eater?”
For answers in this Sound Advice column, we reached out to Mariana Ross, a registered dietitian and pediatric specialist at Doherty Nutrition, which has offices in Addison and Southlake.
Mariana Ross: It is common for children to experience seasons of picky eating. Toddlers especially can have these periods as they discover limits and boundaries of the world around them. They are also exploring how to assert their independence, which can be expressed in ways such as dressing themselves and food choices. While this phase can be frustrating, parents can make the most of this stage by using children’s curiosity and individuality to make them more adventurous eaters.
One method of approach is Ellyn Satter’s “Division of Responsibility,” which explains the roles parents and children play in eating and food choices. Parents are in control of what and when their child eats, meaning parents get to decide what is on the plate for each meal and snack as well as what time those foods will be offered. Children are in control of how much they eat and if they want to eat.
I also encourage parents to offer one meal for the whole family, choosing one component that is a “safe” or familiar food for your toddler. This ensures there is at least one piece of the meal they are sure to eat. Eating the same foods as the rest of the family can also help encourage kids to try different foods. Keep in mind that offering toddlers too many choices can be overwhelming, so if you are offering choices at mealtimes give them no more than two options to choose from.
When offering a new or unfamiliar food, allow your toddler to explore using all their senses. They might not eat this new food the first time it is on the plate; they may only touch it or lick it, which is a great first step in discovery. Keep offering these new foods since each time they are exposed it will allow for more opportunities to get familiar with this new food.
Another way to introduce a new food is outside of mealtime by allowing kids to play or explore without feeling any pressure to eat. For example, play tea party and have your child pretend to feed their toys or make it part of the game they are playing. Let their imaginations and curiosity continue to discover the different aspects of this food. Parents can also help by describing some of these aspects such as color, texture, smell, etc.
Lastly, find ways to safely incorporate children in the preparation of meals by helping season, mix, etc. This continues to allow for familiarization of foods but also gives them some ownership, which can help encourage children to try it at mealtimes.
Toddlers are not destined to be picky forever and parents can help them use play and curiosity to increase their palate. If you are struggling with how to plan meals around familiar foods, you can always reach out to a dietitian for help. A dietitian can also help if your child is struggling to gain weight in this phase. However, if your child is refusing all foods of certain textures or is only eating ten foods or less, it might be time to talk to your pediatrician or a Speech Language Pathologist to help increase variety.
RELATED: Sound Advice: Why Does Potty Training Go South With “Number 2”?
This article was originally published in August 2023.
Top image: iStock
