5 Myths About Picky Eating and What You Actually Need to Know: Tips from a Pediatric OT and Feeding Specialist
5 Myths About Picky Eating and What You Actually Need to Know: Tips from a Pediatric OT and Feeding Specialist 🍓🍑🥒
If you’re a parent of a picky eater, you’ve probably searched high and low for solutions to make mealtimes less stressful. Navigating meals with a selective eater can be overwhelming, especially with conflicting information online. As a pediatric occupational therapist (OT) and feeding specialist, I’m here to debunk common myths about picky eating and share actionable tips that work. Read on to discover the truth behind picky eating and how to create stress-free meals your child will love.
Myth #1: "Picky Eating Is Just a Phase"
The Reality: It might be more than a phase.
While picky eating is common among toddlers and preschoolers, for some children, it can persist beyond the typical developmental stages. In some cases, picky eating may indicate underlying issues, such as sensory processing difficulties, oral motor challenges, or even anxiety around food.
What You Need to Know:
- Developmental Milestones Matter: Around 18 months to 3 years, children often experience food neophobia—a natural resistance to new foods. However, if your child’s eating habits severely limit their diet or persist well past age 5, it may require additional support.
- Trust Your Instincts: If you’re concerned about your child’s eating habits, trust your gut. It’s better to seek help early rather than assume your child will grow out of it.
Tips for Parents:
- Keep a food diary to track what your child eats over a week. This can help identify patterns and nutritional gaps.
- Seek an evaluation from a pediatric feeding specialist or OT if your child’s diet is highly restrictive.
Myth #2: "They’ll Eat When They’re Hungry"
The Reality: Hunger doesn’t always win.
Many parents believe that if a child is hungry enough, they’ll eat whatever is available. For selective eaters, especially those with sensory or medical challenges, hunger doesn’t necessarily override their discomfort or aversion to certain foods.
What You Need to Know:
- Food Avoidance Is Complex: Sensory sensitivities, textures, smells, or even past negative experiences with food can cause a child to avoid eating, no matter how hungry they are.
- Pressure Backfires: Forcing a child to eat or withholding preferred foods until they eat something new can increase anxiety and lead to negative associations with mealtime.
Tips for Parents:
- Offer a mix of familiar and new foods without pressure. Let your child decide what and how much to eat.
- Use a "safe food" approach: Always include at least one food your child likes at every meal.
Myth #3: "Picky Eaters Are Just Being Stubborn"
The Reality: It’s not about defiance.
Picky eating is rarely a matter of willful behavior. Many children struggle with selective eating due to underlying sensory, motor, or emotional factors.
What You Need to Know:
- Sensory Sensitivities: Some children have heightened sensitivities to textures, temperatures, or flavors, making certain foods overwhelming or even unbearable.
- Oral Motor Skills: Difficulty chewing or swallowing can lead to food avoidance. Children with oral motor challenges may prefer soft, easy-to-eat foods and reject others.
- Anxiety: Negative past experiences, such as choking or vomiting, can create a fear of eating certain foods.
Tips for Parents:
- Approach mealtimes with empathy. Recognize that picky eating is often beyond your child’s control.
- Introduce new foods gradually. Allow your child to explore the food through touch or smell before expecting them to taste it.
Myth #4: "Just Hide Veggies in Their Food"
The Reality: Sneaky strategies can backfire.
While sneaking veggies into foods like smoothies or sauces can ensure some nutrient intake, it doesn’t help your child build a positive relationship with food or learn to try new things.
What You Need to Know:
- Honesty Builds Trust: Deceiving your child by hiding ingredients can lead to mistrust, especially if they discover the hidden food.
- Exposure Is Key: Kids need repeated, positive exposures to new foods to become comfortable with them. Hiding veggies doesn’t provide this opportunity.
Tips for Parents:
- Get your child involved in meal prep. Washing, chopping, or stirring can make new foods less intimidating.
- Use "food chaining": Introduce new foods that are similar in taste, texture, or appearance to foods your child already likes.
Myth #5: "It’s All About the Nutrition"
The Reality: Mealtimes are about more than food.
While nutrition is important, focusing solely on what your child eats can create unnecessary pressure and conflict. Mealtimes are an opportunity to build social skills, encourage independence, and foster a positive relationship with food.
What You Need to Know:
- Connection Over Consumption: Creating a relaxed mealtime atmosphere can help your child feel safe and more open to trying new foods.
- Picky Eating Often Resolves Gradually: It’s a marathon, not a sprint. Small, consistent steps lead to long-term success.
Tips for Parents:
- Establish a mealtime routine with clear expectations (e.g., sitting at the table for a set time).
- Celebrate small wins, like touching or smelling a new food, even if your child doesn’t eat it.
- Model healthy eating habits. Let your child see you enjoying a variety of foods.
How a Pediatric OT Can Help
If your child’s picky eating feels overwhelming, a pediatric occupational therapist can provide tailored strategies to support their unique needs. Here’s how:
- Assessment: An OT will evaluate your child’s sensory, motor, and oral skills to identify underlying challenges.
- Individualized Interventions: Therapy sessions may include sensory play, oral motor exercises, and gradual food exposure.
- Parent Training: Learn practical, evidence-based techniques to use at home.
Final Thoughts
Picky eating can feel like a daunting challenge, but it doesn’t have to define your mealtime experience. By understanding the myths and focusing on what really matters—connection, patience, and positive exposure—you can support your child in developing a healthy relationship with food. Remember, progress takes time, and every small step forward is a win. If you need extra support, don’t hesitate to reach out to a pediatric OT or feeding specialist.
You’ve got this, and help is always available when you need it!



