Strategies for Overcoming Selective Eating Habits

Written by Brian Wallace

Picky eating, often accompanied by food aversions, is common, especially among children. While many children eventually outgrow their selective eating habits, these behaviors can be concerning for parents and caregivers. This article will explore the reasons behind selective eating, the potential impact on health, and effective strategies for overcoming food aversions and picky eating.

Understanding Selective Eating:

A limited or restricted food repertoire characterizes selective eating. It can manifest in various forms, including refusing certain food groups, textures, or specific ingredients. Some individuals may even experience strong aversions to particular foods. Selective eating can occur for several reasons:

  1. Taste and Texture Sensitivities: Sensitivities to specific tastes, textures, or aromas can lead to food aversions. Some individuals are highly sensitive to bitter or sour flavors, while others may have an aversion to slimy or mushy textures.
  2. Negative Food Experiences: Past negative experiences, such as choking, food poisoning, or an upset stomach, can create aversions to specific foods.
  3. Developmental Stage: Picky eating is particularly common among toddlers and young children as they explore their preferences. In most cases, these behaviors are a normal part of development.
  4. Psychological Factors: Emotional factors like anxiety, stress, or sensory processing disorders can contribute to selective eating habits.

Potential Impact on Health:

While selective eating is common for many children, extreme or long-lasting, picky eating can have health implications. The potential impacts include:

  1. Nutritional Deficiencies: A limited diet can result in inadequate intake of essential nutrients, leading to nutritional deficiencies, particularly in vitamins and minerals.
  2. Growth and Development: Persistent selective eating can affect a child’s growth and development, potentially leading to weight and height concerns.
  3. Social and Emotional Consequences: Picky eating can create social and emotional challenges for both children and their families. It can lead to mealtime stress and conflict, impacting the overall family dynamic.

Strategies for Overcoming Selective Eating:

  1. Expose to New Foods Gradually:

Introduce new foods in a gradual and non-threatening manner. Encourage exploration without the expectation of immediate acceptance.

  1. Consult a Professional:

If selective eating persists and is causing significant health or emotional concerns, consult a healthcare provider or registered dietitian for guidance and support. It might be that there are aids that can make the experience easier, such as SimplyThick

  1. Involve Children in Meal Planning:

Engage children in the meal planning and preparation process. This involvement can make them more invested in trying new foods.

  1. Offer Variety:

Provide a variety of foods within each food group. This diversity can help children become more accustomed to different tastes and textures.

  1. Keep Portions Small:

Serve small portions of new foods to reduce the pressure to finish the entire serving. Encourage tasting and exploring.

  1. Stay Consistent:

Maintain a consistent mealtime schedule. Children thrive on routine, which can create a sense of predictability and security.

  1. Positive Reinforcement:

Offer praise and positive reinforcement when children try new foods or exhibit adventurous eating behaviors.


Selective eating and food aversions are common, but they can be challenging for both children and their caregivers. Understanding the reasons behind selective eating, recognizing its potential impact on health, and implementing effective strategies can help children broaden their food preferences and develop healthier eating habits. Patience, support, and a positive mealtime environment are key to overcoming selective eating and promoting a well-rounded diet.