nutrition for picky eaters

General Health & Wellness • Mar 15, 2018

He’s Too Picky… Does He Need Vitamins?

Ideal world:  An eager, hungry 6-year-old sits at his perfectly-portioned plate, with a vegetable, fruit, whole grain and protein – accompanied by a glass of milk.

Real world:  A picky, finicky 6-year-old stares at his plate on which you’ve hurriedly thrown a pile of pasta (you know he’ll eat it), a few green beans (that he will avoid like the plague), apple slices (that he eats first) and a glass of milk that he refuses to finish.

Among us, there are a few lucky parents whose children eat well-balanced meals every meal, every day.  The majority of us struggle with picky eaters, food refusals, busy schedules or a combination of all three.  We might get a well-balanced meal in a few times a week, but every day is a pipe dream!

The majority of children do manage to get most of what their bodies need to grow and thrive despite our less-than-perfect meals.  However, if your child refusals specific foods, has a restrictive diet or is extremely picky, you may need give her vitamin or mineral supplements.  Megavitamins, large doses of vitamins, are not good for children.  Some vitamins and minerals can be harmful to children in large doses.  First, try to maximize the nutrients in the foods your child eats.  Look for fresh, whole foods and variety of different choices.

But what if your kid is one of these kids….

The Meat-Avoiding Toddler

Young toddlers are notorious for avoiding meat.  Most drink a lot of milk and eat a variety of fruits, a few palatable vegetables but turn their noses up at the idea of meat.  Lean meats are an important source of B vitamins and Iron, as well as proteins.  Low iron is associated with fatigue, cognitive and behavioral problems.  Iron is especially important during periods of rapid growth and development because of its role in building muscles and healthy red blood cells.  B vitamins are essential for energy and a healthy nervous system.

Symptoms of deficiency include irritability and short attention spans.  Non-meat dietary sources of Iron and B vitamins great for toddlers include hummus, fortified cereals, beans, dark leafy greens, and peanuts.  These same deficiencies are seen in vegetarian diets.  If you are concerned your child is not getting enough Iron and B vitamins, you could consider a daily Iron supplement or Children’s multivitamin with Iron supplement.

The Soda-Drinking Teen Who Avoids Dairy

Teenagers have some of the worst diets.  Busy schedules often lead to nutrient-poor fast food meals.  Many teens eat foods high in fat and carbohydrates, and don’t eat enough fruits, vegetables, and dairy.  Often, teens opt for sports drinks and sodas over milk and water.  Calcium and Vitamin D are common nutrient deficiencies in children, that can get worse when they become teenagers.  Dairy is a major dietary source of calcium and vitamin D, which are vital for healthy bones and teeth.  Deficiencies of Vitamin D and Calcium result in brittle bones, muscle weakness, slow growth, and fractures.  Children who do not have adequate dairy in their diet can find calcium and vitamin D in fortified orange juice, kale, salmon, tofu and eggs (D only).  Vitamin D and calcium should be supplemented for children at risk for low dietary intake of these important nutrients


Breastmilk and formula (less than 32 ounces a day) alone do not provide enough Vitamin D for infants prior to starting fortified baby foods.  Vitamin D supplementation is recommended for all breastfed infants and formula-fed infants taking less than 32 ounces of formula a day.

The Extreme Picky Eater

Many children with autism are among those who may have very restrictive diets, often comprised primarily of carbohydrates and sometimes meats.  These children are at risk for deficiencies in many vitamins and minerals including Vitamin A and C.  Diets high in carbohydrates and low in fruits and vegetables do not provide adequate fiber either.  Vitamin A promotes normal growth and development and healthy skin and eyes. Vitamin C is essential for a healthy immune system as well as healthy muscle, skin and connective tissue systems.

Low vitamin C can result in frequent infections and poor healing of wounds.  Fiber is important for heart and colon health.  Children who lack adequate fiber in their diets struggle with constipation.  Vitamin A and C are found in fruits and vegetables.  Foods high in fiber include whole fruits, beans, raisins, and some cereals.  Children who don’t get enough fiber in their diets and/or who struggle with constipation can benefit from daily fiber supplements.  Children with diets low in fruits and vegetables need a daily multivitamin.

The Importance of a Well-Balanced Diet

Well-balanced, consistent nutrition is extremely important for growth and development starting from birth and continuing into adulthood.  Healthy eating patterns incorporating low-fat dairy products, plenty of fresh fruits and a rainbow of vegetables, lean proteins and whole grains should start early in childhood.  Model healthy eating for your child.  Aim to get your child’s nutrients through foods, but supplement nutrients when needed after talking to your pediatrician.