Strategies & Resources for Picky Eaters
Note: The following strategies and resources are commonly recommended by pediatric feeding specialists.
If your child’s picky eating is severe—causing significant nutritional or growth concerns—consult a pediatrician,
dietitian, or feeding therapist for a personalized assessment.
1. The “Division of Responsibility” (Ellyn Satter)
Concept: Ellyn Satter, a renowned dietitian and family therapist, introduced the Division of Responsibility (DoR) approach.
- Parent’s Role: Choose what foods to serve, when to serve them, and where to serve them.
- Child’s Role: Decide whether to eat and how much to eat.
Why It Helps:
- Reduces pressure on the child.
- Promotes a more relaxed mealtime environment.
- Encourages self-regulation in children (learning hunger/satiety cues).
Resource:
Ellyn Satter Institute – “Division of Responsibility in Feeding”
2. Consistent, Non-Pressured Exposures & Sensory Strategies
- Gradual Exposure: Children may need 10–15 (or more) exposures to a disliked or new food before they accept it.
- Low-Pressure Environment: Offer small portions regularly; avoid forcing a “clean plate.” Keep mealtimes calm and distraction-free.
- Sensory Play: Let children touch, smell, and explore new foods outside of mealtime to reduce anxiety.
- Texture Exploration: Offer a variety of textures (crunchy, smooth, soft). Some children respond better to specific textures.
- Positive Reinforcement: Praise any interaction with the food—touching, smelling, or licking—even if they don’t eat it yet.
- Calm Environment: Minimize distractions (TV, toys) and stress, so the child can focus on exploring and eating.
3. Mealtime Structure & Routines
- Scheduled Meals & Snacks: Offer meals and snacks at about the same times each day. Consistency helps children know what to expect.
- Family Meals: Encourage eating together; model healthy eating. Children often mimic what they see family members enjoy.
4. Offer Variety, But Include “Safe” Foods
- One Family Meal: Avoid making separate “kids’ meals.” This normalizes exposure to different foods.
- Include a Safe Food: At each meal, include at least one item the child reliably eats (e.g., bread, fruit).
This helps reduce anxiety and ensures a familiar option is available.
5. Positive Reinforcement & Avoiding Power Struggles
- Praise & Encouragement: Offer specific praise (“Great job trying that new vegetable!”).
Avoid bribes or punishments tied to eating.
- No Negative Pressure: Coercion or force around food can worsen mealtime conflicts and reinforce picky behaviors.
6. Shared Cooking & Food Preparation
- Involve Children in Cooking: Let them pick produce at the store or wash veggies at home to build curiosity.
- Make it Fun: Turn cooking into a playful activity—use cookie cutters or let children decorate their own pizzas.
- Choice & Control: Give children options between a couple of healthy ingredients or toppings. This fosters a sense of autonomy.
- Gardening: Even a small windowsill herb garden can spark interest in tasting what they grow.
- Consistency: Serve the same general meal to the entire family to promote unity and repeated exposure.
7. Professional Guidance
If a child’s picky eating is severe (e.g., very limited diet, noticeable growth concerns, mealtime distress),
encourage parents to consult:
- Pediatrician or Primary Care Provider: Rule out underlying medical issues (e.g., reflux, allergies, oral-motor difficulties).
- Pediatric Dietitian/Nutritionist: Provides tailored meal plans, ensures nutritional adequacy, and coaches families on exposure.
- Feeding Therapist/Occupational Therapist: Helps address oral-sensory challenges or suspected feeding disorders (e.g., ARFID).
- Speech-Language Pathologist (SLP): For issues with chewing, swallowing, or other oral-motor skills.
8. Recommended Books & Websites
Books
-
Child of Mine: Feeding with Love and Good Sense, by Ellyn Satter
A comprehensive guide on feeding infants and young children.
-
Helping Your Child with Extreme Picky Eating, by Katja Rowell and Jenny McGlothlin
Practical “how-to” steps from a feeding therapist and a family doctor.
Websites & Additional Resources
9. Strategies for Gradual Food Acceptance
- Food Chaining: Transition from a preferred food to a new one with similar features (e.g., shape, mild flavor changes).
- Sensory Stepwise Approach: Touch, smell, lick, bite, and eventually swallow—celebrating each step without pressure.
- Family-Style Serving: Place foods in the center of the table, allowing children to choose what and how much to serve themselves.
10. Quick Summary for Parents
- Provide Structure: Set regular meal/snack times and eat together.
- Reduce Pressure: Offer variety but let the child decide what/how much to eat.
- Routine Exposure: Serve disliked foods in small, non-threatening portions repeatedly.
- Stay Positive: Use calm encouragement; avoid punishment or bribes around food.
- Seek Help If Needed: For significant feeding or growth concerns, consult professionals.
11. Additional Tools & References (CEBQ & Food Fussiness)
Closing Note
Picky or fussy eating is often a normal phase of childhood, but patience, repeated exposure, and a low-pressure approach
can greatly improve acceptance of new foods. If concerns about growth or nutrition persist, contact a healthcare provider
for a thorough evaluation.