What to Feed Picky Eaters  

What to Feed Picky Eaters

Dr. Jennie Berkovich

Suddenly your two-year-old refuses to touch the apples he loved yesterday. Or your princess wants cottage cheese — at every single meal. Many toddlers go through a phase of picky eating as part of their development. They’re learning to say “no” and express their preferences for the first time.

It’s not unusual for them to eat only one or two things for weeks at a time. Often, they’ll eat well at breakfast and refuse any food the rest of the day. It’s also common for toddlers’ tastes and preferences to change from day to day. This is a normal part of toddlers’ emotional development. The most important thing is to continue to offer healthy foods even if your child consistently declines them.

What can a parent do to make mealtimes less stressful?

• Choose what goes on the plate, but allow your child to choose how much of it he eats.
• Avoid making special meals for him and encourage him to eat whatever the rest of the family is having.
• If he refuses all food, offer a piece of fruit, otherwise the meal is over. Kids will generally not starve themselves and will eat when they’re hungry. This may take some time; the key is consistency.
• Meals should be a relaxing time shared with other family members.
• Kids shouldn’t be punished for refusing to eat, nor should they be bribed with sweets or other things to encourage them to eat.

What are age-appropriate health food options to offer — and which should be avoided?

• Offer the same foods that the rest of the family is eating with the appropriate modifications to size, amount, and texture.
• Meals should have a balance of vegetables, protein, whole grains, and fruits.
• Avoid finger foods that could cause choking. Children don’t fully develop the grinding motion involved in chewing until they’re about four years old, so stick with foods that are small and easy to chew, and avoid those that might be swallowed whole and get stuck in your toddler’s windpipe.

Stay away from:

• raw carrots
• whole hot dogs
• raw celery
• raw cherries with pits
• whole grapes
• round, hard candy
• nuts
• popcorn

Note: If your family has dietary limitations such as vegetarianism or veganism, or if you have concerns about your child’s weight gain, be sure to talk to your pediatrician about the need for vitamin and calorie supplementation.

Dr. Jennie Berkovich is a board-certified pediatrician and serves as the director of education for the Jewish Orthodox Women’s Medical Association (JOWMA) Preventative Health Committee.