Fussy Eating in Children: The White Food Fixation

By: Dahlia Rimmon, MS, RDN

It’s common for kids to go through at least one picky eating phase (if not two or three!) once they hit toddlerhood. Mealtimes can quickly turn into battles filled with meltdowns over what’s on the dinner menu or dramatic refusals of anything with even a hint of green. One of the most frustrating habits is the obsession with “white foods” – plain, starchy foods like bread, pasta, crackers, and rice. This type of selective eating can be frustrating (maddening!) for parents, not only because it limits meal options but also raises concerns about their child’s health. Understanding why kids develop picky eating behaviors, especially the ‘white food fixation,’ can help you gradually and gently expand their palate, reduce mealtime stress, and encourage healthier eating habits.

Why is my kid a whiteatarian?

Let’s explore why children tend to adopt a “whiteatarian” diet in the first place.

White foods are predictable

Unlike a strawberry, which can taste sweet one time and tart the next, or be firm one day and mushy another, white foods offer consistency. A slice of bread will always be soft and taste like bread, and a cracker will always be crunchy and taste like a cracker. Foods with more color, like fruits and veggies, tend to vary in taste and texture, which can feel unsettling to kids—especially fussy eaters or kids with highly sensitive palates. White foods are predictable, comforting, and provide a sense of safety. So it’s completely normal for your child to reach for a rice cake, which tastes the same every time, over a slice of mushroom quiche.

White foods are yummy

Have you ever met a kid who doesn’t love a big bowl of buttered pasta? Probably not. Because beige foods are delicious. It sounds obvious but it’s a reminder that kids, just like adults, gravitate toward foods they find tasty.

White foods are less scary

Around their first birthday, kids develop neophobia, where they feel anxious, overwhelmed, or even fearful of trying new things—especially new foods or textures. While this is a normal developmental phase, it can trigger a bout of picky eating, where they stick to familiar, trusted foods they already enjoy.

White foods taste bland

White foods are typically bland and don’t overwhelm the senses compared to tuna casserole or tomato soup. For a fussy eater, this makes a big difference since these foods are milder and easier for them to tolerate.

White foods are easy energy

Kids are constantly on the go, exploring, busy, and moving around. White foods, like cereals, rice, pasta, and bread, are starchy carbs that digest quickly and provide quick bursts of energy they need to keep their little bodies fueled.

What’s wrong with white foods?

There’s nothing wrong with white foods themselves; the problem is when a child’s diet is restricted to white foods only. Similarly, if your child only ate green foods like peas, broccoli, and kale, that would be a concern too. The key is variety—kids need a mix of foods from different food groups and colors to get all the nutrients they need. For example, meats and chicken are great sources of protein and iron, dairy products like cheese and yogurt provide calcium, and orange and yellow foods are rich in vitamins A and C, which support eye health and the immune system. So, white foods are not the problem, but rather the limited and selective eating habits.

Are white foods nutritious?

Absolutely! White foods offer a ton of nutrition, and here’s how:

White foods can include fruits and vegetables too

White foods aren’t just bread and pasta–there are also plenty of fruits and veggies that are white too. Think white eggplant, peeled cucumbers and zucchini, white strawberries, and peeled pears and apples. They’re just as white and just as loaded with vitamins and minerals as their colorful counterparts. So next time your little one is craving their typical white fare, consider offering a banana, or an Asian pear, or mixing in Little Bellies Organic Banana, Apple & Oats Purée Cubes (it’s white!) into their yogurt for a nutritious boost.

White foods have protein

While we often think of protein coming from chicken or meat, white starchy foods have protein too! For example, a 1/2 cup of oatmeal has about 6 grams of protein, and a 3/4 cup of pasta has around 7 grams—enough to cover about half of a toddler’s protein needs. So, when you’re serving pasta for dinner or making yet another sandwich this week, remember that these white starchy foods are providing your kiddo with a good dose of protein, keeping them full and energized.

How to help fussy eaters expand their palate

We’ve established that white foods can be nutritious, but it’s still important to help kids expand their palate and move beyond their whiteatarian diet. Here are some strategies you can try at home:

Serve new foods alongside white foods

If your child loves white foods, try serving them with a new or previously rejected food. While it might seem like they’ll just stick with what they know at first (and they probably will), over time they might start showing interest in the new food. This works because having safe, familiar foods on their plate makes them feel more comfortable at the table. They’re more likely to try something new if they feel safe and comfortable.

Avoid pressure

Any kind of pressure, whether positive or negative, can backfire, and make your child less likely to try something new. For example, if you’re serving orange bell peppers, don’t ask them to “just take one bite” or on the flip side, make a big deal if they decide to try it. Kids will be kids, so the more you push, the more they’ll resist.

Introduce novelty

Sometimes, a simple change can make a big difference. When introducing a new food—even one you tried yesterday—serving it picnic-style, using chopsticks, presenting it on a new plate, or cutting it into fun shapes can spark curiosity and make them more eager to engage with it.

Offer small portions of the new food

Don’t pile a huge serving of new food on your kids’ plate and expect them to take a bite. A big portion can be overwhelming. Instead, start with a tiny piece—it’s less intimidating and helps cut down on waste too.

Have fun with new foods

Getting kids to interact with new foods in ways other than eating can help them get more comfortable with them. Activities like grocery shopping, food-themed arts and crafts, or tending to a home garden can engage their senses of touch, smell, and sight, which can be a helpful segue to taking a bite. For instance, if they’re hesitant to try tomatoes, they might be more willing to slice them or arrange them on a platter first.

What’s next for fussy eaters?

The most important thing to remember is that white foods are not the end of the world and picky eating is usually just a phase (phew!). With a bit of patience, and positivity, and by using these strategies, you can make mealtimes less of a struggle. By gently introducing new foods, you can help your child start to explore beyond their beloved white foods and enjoy a wider variety of tastes and textures.