Picky Eaters
/By Dr. Nikki
Picky eaters… if we weren’t one, we most certainly know one! Picky eating behavior in children is a very common concern among parents and that’s why today we will be discussing common causes and consequences of picking eating, as well as what we can do to best encourage the introduction of new foods into a child’s diet.
According to one study [1], several factors seemed to contribute to a child being a picky eater. These factors included feeding difficulties early in life, pressure from parents to eat, lack of exposure to fresh foods, and late introduction to solids (after 9 months of age). Some solutions in response to these potential causes included parents eating the same meal as their child at the same time as their child, as well as introducing solids, especially fresh foods, before 9 months of age.
Another reason for a child being extra particular when it comes to meals is that they are consuming too many calories via drinks and/or snacks [2]. Drinking juice, soda or milk throughout the day can result in a child feeling full and not wanting to eat a meal when the time comes. In order to prevent this, you can limit the amount of juice or milk a child is given, as well as avoid soda all together.
It is important that growing children receive regular snacks and meals throughout a day, but it is best if this follows a daily schedule. If a child is snacking throughout the day, they may not have an appetite when it comes time to sit down for a meal. Best practice is to avoid giving a child food in between set snack and meal times and communicating when they can expect to eat again.
Some children are more sensitive to smells, tastes and textures. While sometimes this can be a matter of personal preference, overwhelm from taste or texture can also be the result of retained primitive reflexes. If the Fear Paralysis Reflex or Moro Startle Reflex have not integrated into the nervous system, we will often times see reluctance to try new food, a restricted diet, strong sugar cravings, and/or carbohydrate-filled food cravings. To learn more about what exactly primitive reflexes are be sure to read our previous blog post here. If you would like to have your child assessed to see if primitive reflex retainment is potentially associated with picky eating behavior, a chiropractor trained in this area is a great starting point! If it is determined that primitive reflexes are still present, there are simple exercises that can be introduced to help integrate the reflex into the nervous system.
An adult or child will always be more apt to eat when our nervous system is in a parasympathetically dominant state. This is the part of the nervous system that is responsible for resting and digestion and it cannot be overly active if our system is in a state of “fight or flight”. With that being said, the environment in which a child eats is important! Making meal time enjoyable and relaxing (to the best of your ability) will improve everyone’s appetite. Here are some tips from Sanford Health for creating a blissful mealtime:
Limit distractions. Make a no device rule where there are no phones, TVs, tablets, etc at the dinner table.
Control the conversation. Make an effort to limit negative talk or save serious or difficult conversations for another time. Instead focus on positives or practice gratitude by asking each person what they are grateful for that day. Another favorite dinner time activity at our house is playing the game 21 Questions. It tends to lighten the mood and encourage interaction and conversation!
Take time to prepare. The end of the day can be hectic, so by prepping ingredients ahead of time, preparing a meal in a slow cooker or making other arrangements such as a meal delivery service, this can remove a great deal of stress associated with dinner time. Involving kids in planning and preparing meals can also make eating and trying new foods more fun as well!
At the end of the day, every parent wants their child to thrive and grow into a healthy, well-adjusted adult! Eating a variety of healthy foods is definitely a part of that process, but just remember that it doesn’t have to be a battle or ruin mealtime if your child is a bit resistant!
Here are some helpful reminders when trying to introduce different foods to a child [2]:
A child may react differently to the same foods on different days. It is not necessary to offer a substitute food.
If a child chooses to skip a meal or a snack, he or she can wait until the next scheduled time in a couple of hours.
When children are hungry because they chose not to eat, they'll be more likely to eat what is offered next time.
Children can be offered a food up to 15 times before they will try it.
Here at Renew & Restore Wellness, our goal is to serve as a resource for our patients in all different seasons of life. If you are looking to have your child assessed by a chiropractor who is trained in pediatric techniques and primitive reflex integration, but don’t live in the Southlake or Arlington area, please don’t hesitate to reach out and we will help you find one in your area!
If you are local and would like to make an appointment with Dr. Nikki or Dr. Kelli, click here.
(2018, November 1). Antecedents of picky eating behaviour in young children. Retrieved April 25, 2021, from https://pubmed.ncbi.nlm.nih.gov/30099068/
Picky Eaters. Retrieved April 25, 2021, from https://www.ucsfbenioffchildrens.org/education/picky-eaters
How Food and Eating Problems Can Be Affected by Retained Primitive Reflexes. Retrieved April 27, 2021, from https://www.organisedmind.co.uk/single-post/how-food-and-eating-problems-can-be-affected-by-retained-primitive-reflexes
Make Family Mealtime Stress Free. Retrieved April 27, 2021, from https://fit.sanfordhealth.org/blog/make-family-mealtime-stress-free-article