Selective eating disorder (SED) or “picky eating” is an eating disorder that prevents afflicted people from consuming certain foods. Almost all children go through a phase of picky eating, but some of them retain the condition through adolescence and adulthood. Picky eating limits your lifestyle choices and deprives you of the nutrients you need to live healthy.

Getting Rid of Picky Eating in Children

It's easier to get rid of picky eating in children than in adults because they are more trainable. If you have a child that's a picky eater, follow the tips below to start him on the right path to good health.

• Always remember that you're the boss.

Lots of children get away with picky eating because their parents allow them to. Keep in mind that as the parent, as the one who knows the best for your child, you make the rules when it comes to diet. If your child refuses to eat dinner either because he doesn't like the food or he's not hungry, tell him that's fine. If he's not hungry, tell him he can eat anytime he wants to or just eat breakfast the next morning. On the other hand, if he doesn't eat dinner because he doesn't like the food, make it clear to him that you're not changing the menu, and he has the option to either eat a little or eat nothing at all. When he's hungry at breakfast time, he'll be a lot less picky.

• Don't force your child to eat something he doesn't like.


Force-feeding your child by shoving the spoon into his mouth doesn't work. You might think that you're playing your role as boss perfectly, but you're actually enforcing bad eating habits more. You may end up teaching your child to dislike the food even more or overeat, which contributes to childhood and adult obesity.

• No sweets for eating veggies.

Offering dessert as a reward for eating new foods doesn't help to get rid of picky eating. Bribing your child with sweets sends the message that doing the right thing always involves rewards. If you're going to offer dessert, serve it with dinner, and let your child eat it regardless whether he eats dinner or not. Also, make sure that the dessert is nutritious and not just junk food.

• Explain the rules to your child clearly.

Explanations like, “because I said so” and “'Cause I'm the mother, that's why” don't help enforce the rules of eating to your child. They merely blur the issue and make your child resentful of your authority. Instead, explain to him clearly why it is to his advantage that he eats the food that you offer. Tell him what happens to the body if a person eats veggies, and when a person refuses to eat veggies. Children are more rational than you think. They'll be more willing to consider your menu if you provide them with clear reasons.

• Regularly serve new foods on the table.

Adult picky eating typically results from childhood reinforcement of eating habits. Many parents find it inconvenient to try out new dishes for their children, so they serve the same thing on the dinner table night after night. Prevent bad eating habits early by serving new food on the table every night for a month. When your child tries it, don't be too quick to judge his tastes. If he spits it out, ask him why he doesn't like the food, and ask him for suggestions on how to make the food better. Take note of what he said, then tweak the recipe or make another recipe that matches his suggestions but is a new food and taste altogether.

• Plan healthy menus.

To broaden your child's palate, plan healthy menus with different tastes and serve them on the table. Make sure to include the following foods in your kid's diet: vegetables, whole grains, seafood, lean meats, poultry, legumes, and fruits. Never give your kid junk food, such as candies, chocolates, and other sugary snacks. Kids are easily attracted to the sweetness of these foods, and they'll crave them more and more. Also, junk food includes hot dogs, chicken nuggets, and other convenient but unhealthy “kid food.” Whenever possible, limit or take these foods off the table to prevent your child from getting attached to them.

• Be a good role model.

If you have poor eating habits yourself, then you must be careful not to pass them to your child. Children are highly impressionable, and they can get cues just from little gestures or facial expressions you make. If you look repulsed by the broccoli that you're serving, your child will immediately know that there's something wrong with the food, and his perceptions of it will be negatively affected. Whatever you serve on the table or eat, make sure that you don't give out signals to your child. Let him make his own decision whether he likes a recipe or not. In addition, never say “I don't like” in front of your child. Always give him the impression that everything on the table is worthy of being eaten or at least tried.

Getting Rid of Picky Eating in Adults

Picky eating is much more difficult to treat in adults than in children. In this case, the eating disorder has been reinforced for a long period of time, and adults are not as receptive to changing as children. The following tips, however, may help you get on the right track to eating properly and cure your disorder in the future.

• Start with foods you already like, then add variety.

It's extremely difficult to eat a new food if you're a picky eater. Instead of trying out something completely different, eat something that's not much different from the foods you already like. For instance, if you like chicken, start by buying or cooking different foods with chicken. Take note of the recipes you like and why you like them. Then, venture out to other recipes that you think closely resemble the tastes you like in the previous recipes.

• Eat a food repeatedly.

As you try out new recipes, you will like a few of them, dislike most of them, and remain undecided on some of them. Don't give up on a recipe just because you don't like it that much. If you think there's even a very slight chance that the food might taste better next time, eat it again and again until your tastebuds get used to it. It may even take some picky eaters to eat a food 15 times before they actually start liking it.

• See, smell, and taste the food before you judge it.

Picky eating is associated with obsessive-compulsive disorder. Many picky eaters don't like a wide range of food because of its texture, smell, or just the way it looks. If you're sampling a new recipe and you find it somehow repulsive, ask yourself why it's so repulsive to you. Is it the way it looks, the way it smells or tastes? If the problem is just the food's looks, then try closing your eyes and smelling the food. Does it smell good? Always highlight the positive qualities of a recipe instead of dismissing it just because of a tiny detail that repulses you.

• Seek professional help.

In most cases, getting rid of picky eating yourself is not enough. Lots of picky eaters even deem it impossible to cure their disorders because they've had them for so long. The best option you have is to go to a medical professional who will help you get to the bottom of your disorder and treat it. Treatment mainly involves some form of cognitive behavioral therapy to alter your perceptions of food and eating. This is basically the same as the tips mentioned above, but it's done with an expert who guides you throughout the entire process.

• Reach out to other picky eaters.

You are not the only adult picky eater in the world. A quick online search will yield lots of links to picky eating support groups who can help you deal with your problem. These groups have websites, blogs, and forums for all your questions and concerns about your disorder. They can help you a lot to cope with your condition, and be on the path to recovery.

Eliminating picky eating might seem an impossible task, but don't give up. If you will yourself to become a healthier person both physically and emotionally, then you will surely get rid of your picky eating problem in the future.