Nutritional myths and realities: Feeding the picky eater

Feeding a picky eater can be a challenge, especially when faced with conflicting information about what’s truly healthy. As parents and caregivers, it's common to be concerned about whether a child is getting the right nutrients, especially if they consistently refuse certain foods. A leading consultant gastroenterologist looks at how understanding some of the common nutritional myths surrounding picky eating can help you make better-informed decisions about your child’s diet.

Myth: Picky eating is just a phase

While it’s true that some children outgrow picky eating, for others, it can become a long-term issue. Many parents assume that if they simply wait it out, their child will start eating a variety of foods, but in some cases, picky eating can persist well into adolescence and adulthood. If your child’s selective eating is affecting their growth, energy levels, or overall health, it may be worth consulting with a healthcare professional or dietitian for advice.

Myth: Picky eaters will never get enough nutrients

Many parents worry that if their child is avoiding vegetables, fruits or proteins, they won’t receive adequate nutrition. However, children can often meet their nutritional needs in surprising ways. For example, even a child who avoids leafy greens might get plenty of essential vitamins from fortified cereals, dairy products, or snacks like fruit smoothies.

If you’re concerned about specific nutrients, like iron or vitamin D, you can work with a dietitian to identify alternatives and potential supplements.

Reality: Picky eating can lead to nutrient gaps

While picky eaters can often maintain adequate nutrition nutrition, long-term avoidance of certain food groups can create nutrient gaps. Common deficiencies in picky eaters may include:

• Iron: If your child avoids meat or iron-rich vegetables, they may be at risk for anaemia.
• Calcium: Children who avoid dairy may not get enough calcium, which is essential for growing bones.
• Fibre: A diet lacking in fruits, vegetables, or whole grains can lead to constipation and other digestive issues.

It’s important to monitor your child’s overall diet and consult a healthcare provider if you notice signs of deficiency, such as fatigue or slowed growth.

Myth: You should force your child to eat

One of the most persistent myths about picky eating is that force-feeding will solve the problem. Pressuring a child to eat food they dislike can increase anxiety around mealtime and lead to a negative relationship with food. It may also make them more resistant to trying new foods.

Instead, experts recommend creating a relaxed, positive atmosphere at the table. Encouraging children to try new foods without pressure and offering a variety of healthy choices can help them gradually expand their palate.

Reality: Children benefit from repeated exposure to new foods

While forcing a child to eat isn’t productive, gentle, repeated exposure to new foods can help a picky eater become more comfortable. It can take up to 15 exposures for a child to accept a new food, so persistence is key. Serving small portions alongside familiar favourites can make new foods less intimidating.

By avoiding the pressure to eat and making mealtimes enjoyable, children are more likely to eventually try and accept a broader range of foods.

If you’re concerned about your child’s picky eating, arrange a consultation via Professor Fritscher-Ravens’ Top Doctors profile.