Tips for Parents of Picky Eaters

Glad you asked! Not every child who shows an aversion to certain foods is a picky eater. Like us adults, some kids simply don’t like certain fruits, vegetables, grains, or other dishes and never will.

But if a child eats only a limited number of foods and shows resistance to trying new foods, you might have a picky eater on your hands. ¹ Picky eaters typically only eat from a few food groups and may require special or particular food preparations.^{2, 3} Not only that, they may eat the same foods for a few days before losing interest.⁴

Extreme picky eaters are an entirely different category.⁵ They exhibit extreme negative reactions to new foods and avoid eating them altogether.⁶ They eat a very restricted variety of foods (less than 20) and are hyper-sensitive to appearance, taste, touch, and smell.^{7, 8} Extreme picky eaters may even cry at the mere sight of new food.⁹

Picky eating is very common among young children–and very normal. 

Genetics play a role in picky eating behaviors and some research indicates these tendencies can run in families.⁹ Differences in sensory processing may also contribute to food aversions, with certain tastes, textures, and smells triggering discomfort.⁸

Another reason some children are picky eaters is food neophobia. Fear of trying new foods is often associated with past negative experiences, like choking or getting sick after eating. Children with food neophobia may have a limited range of foods that they feel comfortable eating, which can make it challenging for parents to introduce new foods to their diet.⁶

In some cases, picky eating may be a symptom of a more serious eating disorder called Avoidant Restrictive Food Intake Disorder (ARFID). Children with ARFID tend to lead restricted diets because of unpleasant encounters with certain foods. ARFID can lead to significant weight loss and malnutrition if left untreated. ⁶

Finally, certain parenting practices can contribute to picky eating behaviors. For example, rewarding children for eating certain foods, or forcing them to eat, can create negative associations. ⁶

Because picky eaters may selectively avoid foods that are rich in vitamins and minerals, there’s a chance they’re not getting everything they need for proper growth and development. 

But this isn’t always the case. For example, a child who hates peanut butter but happily chows down on green vegetables, dark fruits, and healthy fats may still be eating a well-rounded diet. On the other hand, a child who flat-out refuses to eat peanut butter and other protein (like lentils, chicken, and fish) may be missing out on essential nutrients.

Nutritional deficiencies can interfere with health. Depending on your children’s ages, they may need more of a certain vitamin or minerals than another. Iron deficiencies, for example, are common in children who avoid eating protein (as mentioned above). The amount of iron needed for good growth and development varies by age, so what’s right for a three-year-old girl may not be what’s right for an iron-deficient 13-year-old boy.

Children’s multivitamins can help fill in the “gaps” for picky eaters–that is, top up the vitamins and minerals they may be missing out on due to avoidant eating habits. Because many picky eating patterns are short-lived (a month of refusing broccoli or skipping oranges, for example) a multivitamin for kids can help stay the course for a balanced diet.

However, including vitamins with meals won’t transform your picky eater into an open-minded foodie - nor are they a replacement for nutrient-rich foods. That takes time, patience, and diligence from parents who understand the whys and hows of picky eating. In some cases, a flavorful or gummy vitamin can be more palatable for finicky kids. It may even encourage them to try new foods if they understand the association between good nutrition and diet.

At what age can a child take a multivitamin? Again, it depends on the child, and whether their eating habits and health indicate the need for a little assistance. We recommend talking to your pediatrician for guidance.