Myth Busting: Picky Eating
What Really Helps Picky Eating in Kids
Picky eating is one of the most common struggles parents face during mealtimes. If you’ve ever found yourself in a mealtime standoff with your kid, you’re certainly not alone. As a mum, I’ve been there. And as a nutritional therapist, I’ve worked with many families of 'picky eaters' – so I know that many of the myths surrounding picky eating aren’t entirely true. Picky eating often starts at around 18 months old, and researchers believe this is a valid adaptive response that developed to prevent children from consuming toxic substances when they start to crawl. When we realise that picky eating may be a natural safety mechanism, we can start to understand how to approach it better.
In this post, I’ll be debunking the most common misconceptions and replacing them with helpful, evidence-based information that can make mealtimes more enjoyable for everyone.
Myth: Kids Will Grow Out of Picky Eating on Their Own.
Fact: While many children do eventually broaden their palates, picky eating often doesn’t simply disappear with time. In fact, if left unchecked, picky eating can persist into adolescence and even adulthood. However, this doesn’t mean that change is impossible. Gradual exposure to new foods, patience, and offering diverse, enjoyable meals can encourage more adventurous eating. Making mealtimes a positive, safe experience and involving your child in meal preparation can also help reduce resistance to new foods.
Myth: You Should Keep Offering the Same Food Until They Eat It.
Fact: While repetition is important, continuously offering the same food can backfire – especially if your child deems that food ‘unsafe’. Instead of forcing your child to eat the same meal they’ve rejected before, try introducing new foods alongside familiar favourites. You don’t need to offer only one new food at a time but try not to overwhelm them with a plate full of unfamiliar items. The key is to keep offering a variety of textures and flavours without pressure, while respecting their preferences. Remember though that research has demonstrated that repeated exposure to new foods is crucial for eventual acceptance, so try circulating rejected foods every couple of weeks’ or so – alongside some firm favourites. Perhaps the most important element in kids feeling safe to try new foods is to see their parents eating it, so eating a variety of foods in front of them will set a great example.
Myth: Kids Don’t Need Vegetables If They Eat Fruit.
Fact: Fruits are packed with vitamins and fibre, but vegetables provide a different nutrient profile that’s also important for your child’s health. Fruits are also generally higher in sugar and can raise blood glucose levels if not eaten in balance with good fats and protein. Some vegetables are rich in minerals like iron and calcium, as well as certain phytonutrients and antioxidants that fruits can’t always provide. Encourage a variety of colours on the plate, mixing both fruits and vegetables to ensure a well-rounded diet. It may take some time, but with the right approach, children can develop a taste for a variety of vegetables. It’s worth remembering that bitter foods are more readily rejected (many toxic foods are bitter to taste – the safety mechanism at play again!), so start with the sweeter vegetables and work your way up to the bitter ones.
Myth: If They Don’t Eat, They’ll Eventually Get Hungry Enough to Eat Anything.
Fact: While hunger is a natural motivator, using it as a tool to encourage eating can often backfire. Restricting food or skipping meals to "teach" a child to eat can feel punishing and may lead to a negative relationship with food, making the resistance even worse. Instead, focus on offering meals at regular intervals and providing a variety of options. A relaxed, non-stressful eating environment allows your child to develop a healthy relationship with food. However, aim not to offer the favourite or ‘treat’ food before the healthier option.
Myth: Healthy Foods Are Boring and Kids Just Don’t Like Them.
Fact: “Healthy” foods are simply what nature designed for us and don’t have to be bland! Nutritious meals are often delicious and can be fun and exciting for kids. Try adding different flavours and textures to make meals more appealing, such as dipping sauces for vegetables, blending greens into smoothies, or serving roasted vegetables with a sprinkle of their favourite seasoning. Even if your child rejects a new food the first time, don’t give up—repetition combined with positive reinforcement is key. Kids are more likely to try and like new foods when they see them served in a fun and engaging way. Top Tip: My son has always loved salty flavours so I used to add a dash of soy sauce to vegetables and he would gobble them up!
Myth: I Should Be the One Who Decides, Not Them.
Fact: Giving your child a bit of control over their food choices can help them feel more confident and less fearful about trying new foods. Nobody likes to feel forced or backed into a corner when it comes to food, and this is especially true for children. Allowing them to have a say in what’s on the menu (whether it’s choosing between two options or helping with meal prep) can make them feel more involved and less resistant to trying new things.
Myth: Kids Shouldn’t Play With Their Food.
Fact: Kids are meant to play! Play is their way of learning about, understanding and making sense of the world, and this doesn’t stop at food. In fact, playing with food is a crucial part of a child’s developmental journey and helps lead to less fear and a more relaxed attitude to trying new things. Playing also stimulates a sense of curiosity, so letting them investigate the vegetable basket or fruit bowl in between mealtimes can also go a long way to getting them to try new things at the table.
Conclusion: Making Mealtime Enjoyable for the Whole Family
Picky eating can feel exhausting, but it doesn’t have to be a constant battle. By challenging these myths and adopting a more relaxed, positive approach, we can help our children develop a better relationship with food.
The key is consistency, creativity, and patience—remember, it’s about making eating a fun and stress-free experience for everyone in the family. Keep offering new foods, involve your child in meal prep, and most importantly, let them enjoy their food without pressure. With time, they’ll expand their palate and, hopefully, discover a love for new and healthy foods.