How to Overcome Picky Eating in Children: Tips for Parents

Selective eating?

Hello, I have two children.
The older brother is less picky and eats vegetables, fruits, and meat, but the younger brother is very picky.
He only eats braised pork rice, dried tofu, and tofu, and he doesn't eat any vegetables at all.
He hides the vegetables in his rice and spits them out if he accidentally eats some.
I tell him that eating vegetables will help him grow tall and stay healthy, but he says that eating vegetables makes him want to vomit.
What should I do? I am a working parent, and after work, I cook meals, but I don't have enough time to achieve the "color, aroma, and taste" balance.
I wonder why the older brother eats while the younger brother doesn't, even though the food isn't really bad.
The whole family eats it, but only the younger brother refuses.
The younger brother insists on having meat with his meals and doesn't eat any type of vegetable.
I don't give him too many snacks or sugary foods.
He was breastfed until he was two and a half years old and now doesn't drink formula milk.
What can I do to improve the younger brother's picky eating and encourage him to eat vegetables? How can I achieve a balanced diet for him? The older brother is five years old, with a height of 105 cm and a weight of 14 kg, while the younger brother is two years and seven months old, with a height of 90 cm and a weight of 12 kg.

sindy, 30~39 year old female. Ask Date: 2008/11/10

Dr. Shi Guimei reply Nutrition

Hello! Indeed, each child's dietary preferences can vary, which makes it particularly challenging for mothers.
Not only children, but many adults also dislike certain textures or smells of vegetables.
In fact, there is a wide variety of vegetables, including leafy greens, root vegetables, and gourds.
Generally, children tend to accept gourds more readily, such as cucumbers and winter melons (which can be cooked until soft for easier swallowing and are sweeter).
As long as your younger brother is willing to eat a few types of vegetables, you can provide a multivitamin supplement during this picky eating phase.
Once your brother enters a group learning environment, you can ask the teachers to guide him in accepting a wider variety of vegetables, as peer learning and encouragement usually yield positive results.
Your older brother has great eating habits, and he can gradually encourage your younger brother to try some vegetables that he is willing to accept.
To change a child's eating behavior, caregivers need to be patient and also incorporate some creativity in meal planning.
Keep it up! Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2008/11/10

More Info

Overcoming picky eating in children can be a challenging task for parents, especially when one child is more adventurous with food than the other. Your situation, where your older son eats a variety of foods while your younger son is more selective, is not uncommon. Here are some strategies that can help encourage your younger son to try new foods, particularly vegetables, and develop a more balanced diet.

1. Model Positive Eating Habits
Children often mimic the behaviors of their parents and siblings. Since your older son eats a variety of foods, involve him in mealtime with his younger brother. Let them eat together, and encourage your younger son to see his brother enjoying different foods. This can create a positive association with trying new things.

2. Make Food Fun
Presentation can make a significant difference in how children perceive food. Try to make meals visually appealing by using colorful fruits and vegetables. You can create fun shapes with cookie cutters or arrange food in a way that tells a story. Engaging your child’s imagination can make them more willing to try new foods.

3. Incorporate Vegetables Gradually
Instead of forcing your younger son to eat vegetables outright, try to incorporate them into meals in subtle ways. You can blend vegetables into sauces, soups, or smoothies. For example, adding spinach to a fruit smoothie can provide nutrients without altering the taste significantly. Gradually increasing the visibility of vegetables in meals can help him become accustomed to their presence.

4. Involve Them in Meal Preparation
Children are more likely to eat what they help prepare. Involve your younger son in the cooking process, whether it’s washing vegetables, stirring, or choosing which vegetables to include in a dish. This involvement can increase his interest in the food and make him more likely to try it.

5. Set a Routine
Establishing a consistent meal and snack routine can help your child understand when to expect food. This can also help regulate hunger cues. If he knows that meals are served at specific times, he may be more inclined to eat what is offered.

6. Limit Distractions During Meals
While it may be tempting to use screens to keep your child occupied during meals, this can detract from their ability to focus on eating. Encourage family meals without distractions, allowing everyone to engage in conversation and enjoy the food together.

7. Be Patient and Persistent
Picky eating is often a phase that many children go through. It’s essential to remain patient and not to pressure your child too much, as this can create negative associations with food. Offer a variety of foods without forcing them to eat. It may take several exposures to a new food before they are willing to try it.

8. Educate About Nutrition
As your child grows, begin to educate him about the benefits of eating a variety of foods. Use simple language to explain how different foods help him grow strong and healthy. This can help him understand the importance of a balanced diet.

9. Consult a Pediatrician or Nutritionist
If you’re concerned about your child’s nutrition or growth, it may be beneficial to consult a pediatrician or a registered dietitian. They can provide personalized advice and may suggest specific strategies or supplements if necessary.

Conclusion
Picky eating can be frustrating, but with patience, creativity, and persistence, you can help your younger son develop a more varied diet. Remember that every child is different, and what works for one may not work for another. By creating a positive and engaging mealtime environment, you can encourage your child to explore new foods and develop healthier eating habits over time.

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