Do you really need to cut off the crusts? Expert advice on navigating picky eating

If you’ve ever found yourself carefully trimming the crusts off bread or peeling the skin off grapes—only to have your child’s lunchbox come home untouched—you know that packing school lunches for a picky eater can feel like a daily battle. It can also leave parents wondering whether their child is getting the nutrition they need to thrive. 

Dr. Lauren Hershfield, a clinical instructor at UBC and pediatric occupational therapist, supports parents and children navigating the challenges of picky eating. We spoke with her about how parents can make school lunches and mealtimes less stressful, while helping children build a healthy relationship with food. 

Why are some children picky eaters?  

Picky eating is really common in childhood. It usually means a child eats a limited variety of foods or is reluctant to try new ones.  

There isn’t one reason why a child becomes a picky eater. It can be a combination of their biology, development, temperament, environment and sensory preferences. Some children are more sensitive to tastes, textures or smells, which can make certain foods harder for them to accept. 

When it comes to packing school lunches for picky eaters, should parents really be cutting off the crusts?  

It’s absolutely okay to modify foods to make them more appealing. If your child will eat an apple without the skin, or a sandwich without the crust, go ahead and do it. The priority is making sure they’re getting enough energy to learn and play.  

Over time, you can gradually make small changes, like leaving a little more skin or crust on. Eating at school can become easier as children get older and more comfortable with the environment.  

Why will my child eat at home but barely touch their lunch at school?  

Eating at school looks very different from eating at home. Lunch periods are often short, children may be distracted by their friends, and they’re often more interested in getting outside to play. There are also different smells, sounds and routines that can make eating more challenging, especially for younger children.  

If your child is struggling to eat enough at school, it can help to think about their nutrition across the whole day rather than focusing only on lunch. A bigger breakfast, an additional snack before or after school, or making sure they have a few of their preferred foods in their lunch can help make sure they’re getting the energy they need. 

What are some simple tips for parents when it comes to packing lunches for picky eaters? 

Get your child involved in preparing and packing their lunch in a way that matches their age. Being involved can help children become more comfortable with different foods, textures and flavours. For a toddler, you might offer a choice: “Would you like apples or strawberries?” Younger children can pack their own snacks or help make a sandwich, while older children can take on more of the lunch-making themselves.  

It’s also important to pack foods you know your child likes while including a new or non-preferred food. This gives them something familiar to eat and a reliable source of energy, while also creating opportunities to explore new foods.  

For children who are sensitive to smells, sounds or unfamiliar environments, talk about what lunchtime will be like before school starts. And finally, practice opening lunch containers and water bottles at home so they feel more confident at school. 

When should parents seek help with picky eating? 

Some signs that extra support may be helpful are when mealtimes are consistently stressful or when picky eating starts to interfere with everyday life. For example, if your child is struggling to attend birthday parties or eat at friends’ houses, it may be time to reach out for support. 

And importantly, your own stress as a parent matters too. If you’re constantly worried about what your child is eating or mealtimes have become a source of anxiety for your family, getting support early can help make mealtimes more positive for everyone.

Featured Researcher

Dr. Lauren Hershfield

Clinical Instructor, Faculty of Medicine