Parenting a picky eater can feel like a battle of wills at the dinner table. Trying to balance food preferences with proper nutrition can make meal times challenging.

Take heart, parents. Oftentimes, children will outgrow their pickiness as their palettes develop. “I always tell parents that every six to seven years, their tastebuds change and you have to allow children to get used to certain tastes and textures,” said Carrie Baker, nurse practitioner with The Toledo Clinic.

Baker noted that children with sensory issues, developmental delays or anxiety conditions can often have aversions to certain foods. They may have sensitivity to textures and tastes that need to be addressed. “Everyone needs to have proper nutrition and balance with protein and vegetables, carbohydrates and good fats,” Baker said.

Help from a dietician Baker

often refers concerned parents to dietitians who can help them navigate the food minefield. What causes a child to become a picky eater? Parents may need to look in the mirror for the answer.

“Recent research on picky eaters has been linked to genetics,” said Laurie Syring, RD, LD, clinical nutrition manager at ProMedica Flower Hospital. “Picky kids come from picky parents, even picky grandparents.”

“It is also learned behavior. If they see a parent reacting negatively to a food, they learn that, and then they mimic the parent. It’s two fold. Before, we thought it was just learned behavior, but now we know it is genetically linked also.”

When should a parent be concerned about their picky eater’s diet?

“The real concern comes with their annual pediatrician visits, when there is no growth or slow growth. That’s the number one indicator, if there is no weight gain and poor nutrition,” Syring said, adding, “As long as your kid is growing, weight and lengthwise, then they must be getting what they need. If there is no growth or weight gain, that sends up a huge red flag. The pediatrician will start to do a diet history, and they will recommend you see a dietician.” Can supplements help? “As a dietician, we can suggest those things. It should really come from the doctor, who can prescribe something like vitamins or Pediasure. Usually, I tell parents to use something like Carnation Instant Breakfast powder packets if they’re really worried. That’s something you can mix with a cup of milk. It’s loaded with vitamins and minerals and protein. That’s something over the counter that is cheap, easy and quick. I like to see them eat real food and drink, but it certainly has its place and it’s helpful. It’s another tool in the toolbox we can use.”

Strategies for stress-free meals

Syring offered some strategies to make meal times happy and less stressful

Create a calming environment.

Turn the television off, turn down the loud music, and banish electronic devices from the table. “This should be family time, time to connect with what’s going on in their lives, even for little ones. That’s how they learn, sitting in their high chair next to the table. It’s how families communicate and get along during meal time,” Syring said.

Don’t bribe them.

“You can have a cookie if you eat your broccoli.” Syring said this should not be an option.

Don’t punish them.

“You have to sit there and I don’t care if it’s midnight until you eat your broccoli,” Syring said. “That sends a horrible message that does no good at all.”

Don’t play short order cook.

Making all the children in the family something different will not solve the issue.

Stick to routine meal times.

“Be very consistent so kids know what to expect.”

Be careful with snacks

“Snacks are fine and a great way to obtain nutrition. But you don’t want to offer a glass of milk and a cookie before meal time,” Syring said.

Make pretty plates.

“No one wants to eat a plain baked chicken breast with white rice and plain blah food. Make sure you’re presenting food in a pretty, pleasing way,” Syring said.

Dip it.

“Toddlers love dipping their vegetables in ranch or hummus or yogurt,” Syring said.

Offer other foods with their favorites.

“How about something with your macaroni and cheese? How about green beans? How about broccoli? How about peaches or apple sauce? Introduce variety and make meal times fun,” Syring said.

By offering other foods, children can learn that they have some decision making power as they gain their independence. “If the kids see that parents really like food and they are eating a variety of food and meal times are happy and not stressful, then, sometimes, that avoids battles,” Syring said.