Surviving on Chicken Nuggets: Solutions for Picky Eaters
There are several topics in Pediatrics that I consider “pillars.” Topics so important, so necessary, that they are prevalent in nearly every aspect of what we do as physicians that care for children. Topics that are vital to both the patient and the parent, in order to ensure the health of the child.
Nutrition is one of those pillars, in my opinion. It is why there is an entire category dedicated to nutrition on astheygrow. Discussions on nutrition with parents can range widely, depending on the needs of the child and family.
Today, we tackle the particularly difficult topic of picky eaters. This is a common concern among parents during clinic visits, and it is not uncommon to hear statements of despair from frustrated parents.
“All he eats are chicken nuggets.”
“She won’t touch a vegetable.”
“I can’t get him to eat any protein.”
Mealtime can be stressful, particularly if you have a picky eater. Add in the busy, oftentimes chaotic life schedule of the typical American family and you have a recipe for frustration. Many times, parents take the easy road and just serve the food they know will be eaten without a fight, regardless if it is nutritious or not.
Some children start off eating everything that is given to them, but many quickly develop preferences as toddlers and preschoolers. Sometimes this correlates with budding independence – I often tell parents “you can’t force them to eat” – and young children quickly learn they can exert choice about food. Veggies and proteins are often the biggest foods that are refused, while fruit and carbohydrates (and sweets!) frequently fall into the preferred category. And while I still believe that it is true – you can’t force them to eat – you CAN influence what they do end up eating.
General Nutrition Tips
- Offer a large variety of foods from infancy. Children who are exposed to many different foods are often less picky later on.
- Remember, portion sizes are smaller for young children – often much smaller than parents think. A quick, easy reference is your young child’s fist or older child’s palm (not including fingers). This is equal to a portion size.
- Protein does not have to come from red meat. Other animal products such as dairy, fish, lunchmeat all contain adequate amounts of protein, as do beans, grains, soy, and tofu. For those who are not green-veggie averse, broccoli and peas contain protein, too!
- Keep the plate balanced. Avoid giving only one type of food for meals.
- Take advantage of snack time. Give protein or fiber dense snacks like lunch meat, cheese cubes, and cut up fruits and veggies instead of easy carbs like cheese-flavored crackers or cereals.
- The majority of picky eaters have normal growth over time and are not actually failing to thrive or gain weight. This can be monitored through visits with the Pediatrician.
Picky Eater Tips
- Avoid fighting: food choices are a battle you don’t have to engage in. Resist the urge to argue with your child over food, whether it be what or how much he or she is eating.
- Eat as a family: sitting down for family meal time without the distractions of electronic devices has many benefits. One of these is the potential for modeling good eating habits. Having one meal that the whole family eats can discourage picky eating.
- Keep trying: one refusal does not mean the answer will forever be “no.” Keep offering foods even if your child has refused them before. One study showed it takes an average of 10 exposures to particular foods before infants and toddlers like them!
- Involve the kids: keeping safety in mind, encourage your child to help you in the kitchen. Making children part of meal planning and preparing increases the chances they will eat what is offered.
“No Thank You” Bites
Once picky eating is established, it can be difficult to overcome. I generally recommend that parents continue to offer a well-balanced plate of healthy foods, however it can be helpful to include some of the foods known to be favorites to a child. Typically, the favorite foods will be eaten first while the rest of the food goes untouched. This is where the idea of a “no thank you” bite comes in. Children do not have to consume the whole portion of the non-preferred foods, but they should be encouraged to take one or two bites before saying “no thank you” to the rest of it. They should not receive second helpings of the favorite foods or extra snacks later on unless the “no thank you” bites are eaten. This process can help to expand the variety of foods a child consumes, even if it happens only one bite at a time.
When to Worry
Children with developmental or neurological disorders may have difficulties with eating. This is often present in children with autism or those with sensory disorders. It is important to work with your child’s Pediatrician and therapists to manage and potentially overcome this type of picky eating.
Additionally, if your child truly will not touch more than a few foods and is not growing on a steady percentile for weight, further interventions may be needed with a nutritionist and/or other specialist.
Final thoughts
Few things are more stressful to the parent-child relationship than nutrition and battles about food. It permeates every part of daily life if it is not going well. Picky eaters are common, with about 25-35% of toddlers and preschoolers identified as “picky” by their parents in a study. This is difficult to overcome, even with the knowledge that the majority of these children do have good appetites and adequate caloric intake for age. Food choices can become a battle of wills between healthy children and their parents, and just like most parenting battles, it is one that can be dealt with in a variety of different ways. Find a way to make it work for your family, and you will find that food choices improve without giving in to the demands of the tiny (lovable) terrors in your house.
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