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Dear John,


If mealtimes have become a source of stress in your household, you're not alone. Many parents in our Start Early community have shared their challenges with picky eating. That’s why we turned to our Health and Nutrition Services Manager Melanie Santarelli for practical guidance that really works for families.


What You Need to Know About Picky EatingPicky eating—when children have strong food preferences or refuse new foods or certain textures and tastes—is a normal phase of development. According to Melanie, nearly every child experiences it, though behaviors can vary widely.
When Should You Be Concerned?
While picky eating is typically normal, it’s important to consult your child's medical provider if you’re worried about their eating habits. Regular checkups can help differentiate between common picky eating and signs of a more significant issue.
Tips to Make Mealtimes Easier:
- Offer Variety: Continue to introduce a variety of foods. If your child doesn’t like a food prepared one way, try a different method. For example, if they don’t like steamed broccoli, try roasting it.
- Make Meals Fun and Engaging: Turn mealtime into a fun experience. Get your child involved in cooking, gardening, or grocery shopping. Discuss the food’s taste, texture and appearance to make them more curious and engaged.
- Be Patient: Don’t force your child to eat. Encourage them gently and offer new foods multiple times without pressure. A relaxed approach can help reduce mealtime stress.
- Role Modeling: Children learn by observing others. Eat together as a family without distractions, and model healthy eating habits. Older siblings can also be role models for younger children.
- Seek Professional Help: If picky eating seems to be more than a phase, seek advice from medical providers. They can refer you to dietitians or occupational therapists if needed.

Common Misconceptions:
1. Picky Eating is Abnormal: Picky eating is a common phase in early childhood. Research says it takes eight to 15 times to introduce a new food before your child will accept it. Children need repeated exposure to new foods before they may accept them. Try offering it again in a different form or at a different time.
2. Healthy Eating is Expensive: Healthy eating doesn’t have to be costly. Utilizing frozen fruits and vegetables can be a budget-friendly way to provide nutritious meals.
3. All Children Need Whole Milk: Recent research suggests that not all children need whole milk after the age of one. Only children who are underweight require whole milk; others can transition to lower-fat options.
4. Milk is Necessary at Every Meal: A common misconception is that children need to drink milk with every meal. However, milk can be very filling, especially for young children with small stomachs. Offering milk with meals can sometimes lead to a full stomach, making the child seem picky when they’re just not hungry. Offering water during meals instead can help ensure that they are still interested in eating their food.
5. Babies are Ready for Solid Foods at Four Months Old: The phrase “food before one is just for fun” highlights that introducing solid foods before a child’s first birthday is more about familiarizing them with textures and the concept of eating than meeting nutritional needs. Starting solids too early can make it seem like a child is picky when they may just not be developmentally ready for solid foods.Thanks for reading and being part of our Start Early community to make sure every child gets the best start in life.


-Start Early

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