Help! Recognizing picky eaters: When children's picky eating behavior jeopardizes nutrition and how you can help

It's cold, the days are shorter and a healthy diet is particularly important for the family at this time of year. But what if your child simply doesn't like certain foods? When broccoli, peppers & co. are consistently removed from the plate? Many parents are familiar with this phase in which only pasta without sauce or a very specific yogurt is acceptable. In some cases, however, this can develop into a real problem: the picky eater syndrome. 

But when do we really speak of an eating disorder or even an avoidant-restrictive eating disorder? And how can you ensure a sufficient vitamin C intake if your child hardly touches vegetables or fruit?

In this article, you will find out what picky eating is all about, why vitamin C is important for children's development and what tips you as parents can use to defuse the picky eating behavior of those affected - without pressure and without endless discussions at the dinner table.

Challenges for parents: What is a Picky Eater?

“Picky eater” basically means ‘picky eater’. This picky eating behavior is expressed by the fact that children - sometimes older children and adolescents - only accept and eat new or unfamiliar foods to a very limited extent. Picky eaters often do not like foods with an unusual consistency, too much color or flavors that are unfamiliar to them. They may also categorically reject certain foods such as vegetables.

Picky eating can manifest itself to varying degrees:

1. Stage: some children just have a period of increased picky eating behavior where they refuse tomatoes but eat cucumbers instead.
2. Stage: Picky eater syndrome or a selective eating disorder is present when eating is severely restricted and hardly any nutrients are absorbed. The family is then particularly challenged to find a solution.
3. Stage: An avoidant-restrictive feeding disorder (ARFID) goes even further and may even require medical treatment.

Warning signs for picky eaters can be:

• An extremely limited repertoire of foods
• Refusal to even try new foods
• Great concern on the part of the parents as to whether the child is getting enough to eat
• Recurring conflicts or pressure situations with food at the dining table

In mild cases, this is often just a phase, but if the picky behavior continues for a longer period of time, important nutrients may be missing - especially vitamin C.

Picky eating as a problem: when does it become critical?

Picky eating does not necessarily have to be an eating disorder. Many people experience a time when they find it difficult to eat certain foods. However, if your diet is permanently restricted and you don't consume enough micronutrients, this can lead to deficiency symptoms, including vitamin C deficiency.

Possible consequences of a vitamin C deficiency [1]:

• Weak normal function of the immune system
• Increased susceptibility to infections, especially in winter
• Irritated skin and bleeding gums
• Reduced absorption of other nutrients

A deficiency is particularly sensitive during child development. Vitamin C contributes to normal collagen formation, which is important for skin, bones and connective tissue. If it is lacking, growth can be impaired [1].

Causes of picky eating

The reasons for picky eating behavior are varied and child-dependent. Here are a few examples:

Sensitivity to taste

Some find bitter tastes more intense. Vegetables such as Brussels sprouts or broccoli taste particularly bitter to them.

Consistency problems

Mushy food is rejected, crunchy textures are more acceptable - or vice versa.

Fears or bad experiences

If a food is associated with an unpleasant situation, children often refuse it completely.

Social factors

If a child sees that siblings do not have to eat something, the problem is exacerbated.

Time and pressure factors

Those who constantly hear “Try it!” at the table often react with defiance.

Strategies for picky eaters

Relaxed atmosphere

Mealtimes should be as pressure-free as possible. Children should feel safe to say “no”.

No pressure to like new foods immediately

Offer unfamiliar foods again and again, but without forcing them. Children can cook together with parents or just smell the food.

Small portions or tasting bites

A mini spoonful of soup can be enough to get to know a new food.

Motivate picky eaters

Questions such as “What color is the bell pepper?” arouse curiosity. This reduces the feeling of having to eat.

Integrate vitamin C into everyday life

If raw food is rejected, a smoothie with fruit may go down better. Or try vitamin C supplements in the right dosage.

Nutritional aids for picky eaters

• Child-friendly meals with fun decorations (e.g. faces on toast or fruit skewers)
• A snack plate in the afternoon with chopped vegetables and dip
• Meal planning with the child: What do we want to eat this week?
• Shop together and choose foods that seem special
• Possibly consult with specialist staff about whether a vitamin C supplement or other supplements are useful

Conclusion: Picky eating in children and adolescents & vitamin C deficiency

Picky eaters are not sick per se, but a permanently picky eating behavior can lead to problems - especially if the intake of vitamin C is neglected. Children's development needs a wide range of foods in order to proceed normally. Parents should introduce new foods without pressure, but with patience, try them together with the child from time to time and approach the subject of food in a relaxed atmosphere.

Can help:

• Enrich the diet with different foods
• Tip: Ensure a variety of foods so that the child grows up healthy
• Vitamin C-rich foods (peppers, orange, kiwi) for a high nutrient content
• In the case of a very restricted diet or conspicuous eating behavior: Consult a specialist
• Give it time: New flavors often take several tries before children like them.

This is because picky eater syndrome or an avoidant-restrictive eating disorder can jeopardize the supply of vitamins and other nutrients - which can have a lasting impact on health. However, with a well-planned healthy diet, a relaxed atmosphere when eating and the right amount of therapy or advice (if necessary), many problems can be solved in everyday life.

FAQ - Frequently asked questions about picky eating and vitamin C

Is picky eating a disease?

Not every picky eating behavior is immediately an eating disorder. Sometimes it is just a phase in which children do not accept new foods. However, as soon as eating is severely restricted and health problems arise, picky eater syndrome can develop into an avoidant-restrictive feeding disorder (ARFID). Medical help may then be advisable.

How do I deal with a picky eater?

A relaxed atmosphere is the be-all and end-all. Less pressure, more patience - and always offer without forcing. Involve children: “Would you like to smell it? Shall we cut it together?” This creates curiosity instead of fear.

Why are you a picky eater?

Consistency, bitter taste or negative experiences often play a role. Time and stress factors can also trigger picky eating behavior. Sometimes it is simply habit.

What do picky eaters not eat?

Vegetables are often rejected, but other specific foods such as meat, fruit with seeds or new flavors can also be on the no list. Each person is individual.

How long does a picky eater need?

Some people grow out of picky eating after a few months. Others keep it for years. If the choice remains severely limited, health problems can occur.

How does vitamin C affect the psyche?

Vitamin C supports the normal function of the nervous system and can help with oxidative stress [1]. It contributes to a good mood, but is no substitute for therapy when it comes to psychological problems.

How quickly can a vitamin C deficiency be remedied?

A deficiency can often be compensated for in a few weeks if vitamin C is regularly consumed through food (e.g. peppers, citrus fruits) or food supplements. Depending on the situation, a supplement may be useful.

How do I know if I have a vitamin deficiency?

Unspecific symptoms such as tiredness, poor wound healing or susceptibility to infections can be indications [1]. A laboratory test by a specialist will provide reliable information.

What should I eat if I have a vitamin C deficiency?

Suppliers of vitamin C include peppers, kiwi, berries and broccoli. Ascorbic acid in capsule form can also help to supply the body with vitamin C.

What are vitamin C robbers?

Stress, smoking, high alcohol consumption or frequent infections can reduce the vitamin C supply. High temperatures (when cooking) also reduce the vitamin C content in food.

Which meal lacks vitamin C?

Many hot dishes lose some of their vitamin C through heat. For example, long-cooked stews have less vitamin C than fresh salads or briefly steamed vegetables. To cover the daily requirement, plant-based foods such as peppers, citrus fruits or kiwis are ideal - prepared as gently as possible.

Sources

[1] https://www.msdmanuals.com/vitamin-c-mangel