Here are some additional tips to help your picky eater:
- Involve your child in meal planning and preparation to get them excited about trying new foods.
- Be a role model by eating a variety of healthy foods yourself.
- Don’t force your child to eat, as this can create negative associations with food.
- Offer a variety of foods at each meal to expose your child to different textures and flavors.
- Limit distractions during mealtime, such as screens or toys, so your child can focus on eating.
- Be patient and persistent, as it can take time for a picky eater to become more adventurous with food.
- Praise your child for trying new foods, even if they don’t like them at first.
- Create a positive and relaxed mealtime environment to reduce stress around eating.
- Consult with a pediatrician or nutritionist if you have concerns about your child’s eating habits.
Remember, every child is different, and it’s important to be patient and consistent when dealing with picky eating. With time and effort, you can help your child develop healthy eating habits that will last a lifetime.
1. Start “no-pressure” meals
If you’re tired of trying to persuade your child to eat, allow them to decide how much or whether they want to eat during stress-free meals.
Avoid using pressure tactics such as:
- “Just try one more bite.”
- “You have to eat it, or you can’t go out to play.”
- “You will make mom very happy if you try a bite.”
- “You can have dessert as soon as you try this food.”
Although it may feel uncomfortable at first, removing pressure creates a positive eating environment where children can learn to enjoy new foods.
Allow your child to explore different foods at their own pace, without feeling forced or coerced. Encourage them to try new things, but ultimately let them make their own choices about what and how much to eat.
2. Say, “You can eat it when you’re ready”
Toddlers and older kids often express their preferences regarding food choices. Instead of forcing them to eat, give them the freedom to eat when they are ready.
Make sure to always have a favorite food available during meals to increase the chances of them eating.
Encouraging kids to listen to their hunger cues and eat when they are ready can help promote a healthy relationship with food. By allowing them to make choices about when and what they eat, you are empowering them to trust their own bodies and appetites.
3. Have open and closed hours for the kitchen
Set specific meal and snack times to avoid constant snacking, which can hinder a picky eater from trying new foods.
Structured eating schedules can greatly improve picky eating behaviors.
Having open and closed hours for the kitchen can help establish boundaries and routines for eating. Designate specific times when the kitchen is open for preparing and eating meals, and then have closed hours when snacking is not allowed. This can help regulate eating habits and prevent constant grazing throughout the day.
By implementing this strategy, picky eaters may be more willing to try new foods during designated meal times, knowing that snacking outside of those hours is not permitted. Consistency and structure in meal times can also help with establishing a routine and promoting healthier eating habits in the long run.
4. Sit down to eat
Encourage picky eaters to sit down while eating to reduce the risk of choking and promote mindful eating habits.
5. Grown-ups set the menu
Focus on providing balanced meals and snacks, allowing the child to choose what to eat.
Including familiar foods in meals can provide reassurance if the child is reluctant to try new foods.
It is important for adults to set the menu and offer a variety of nutritious foods to ensure the child receives all the necessary nutrients for growth and development. By providing a balanced meal, including fruits, vegetables, whole grains, lean proteins, and dairy, children can develop healthy eating habits early on.
6. Add some fun with food activities
Make mealtime fun by engaging kids in food activities such as cutting food into fun shapes or cooking together.
Children may be more willing to try new foods when they are involved in the cooking process.
7. Keep serving it
Consistently offer a variety of foods to children to encourage them to try new foods gradually.
Continue to introduce new foods, even if they are not immediately accepted, to expand the child’s palate.
It may take several attempts before a child starts to enjoy a new food, so don’t give up after just one try. Be patient and continue to offer a wide range of fruits, vegetables, proteins, and grains to ensure a balanced diet.
8. Teach kids what foods do in their bodies
Avoid categorizing foods as “good” or “bad” as it may discourage children from trying new foods.
Instead, educate children on the benefits of different foods to foster a healthy relationship with eating and encourage exploration.
9. Make dessert less exciting
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Avoid using dessert as a reward for finishing meals, as it can create negative associations with food.
Incorporate dessert into meals or snacks without tying it to finishing a specific amount of food.
Children learn by observing and imitating the behavior of their parents and caregivers. By modeling healthy eating habits, parents can influence their child’s food choices and attitudes towards food. This includes consuming a variety of foods, incorporating fruits and vegetables into meals, and practicing mindful eating.
In addition, eating together as a family can create a positive environment for meal times. It provides an opportunity for parents to role model healthy eating behaviors, engage in conversation, and bond with their child. Research has shown that children who eat meals with their families are more likely to have healthier diets and lower rates of obesity.
11. Use expert tools for extremely picky eaters
If your child’s picky eating persists, seek additional resources and tools to address their nutritional needs.
Our guides for picky eaters can offer helpful tips and strategies for encouraging your child to try new foods.
Dealing with picky eaters can be tough, but remember, we are here to support you!
Jennifer Anderson, MSPH, RDN
Jennifer Anderson is a registered dietitian with a master’s degree in public health from Johns Hopkins School of Public Health. In 2019, she founded Kids Eat in Color® as a resource to enhance child and family nutrition and mental health. Her experience includes coordinating youth nutrition programs, conducting research in inner-city food deserts, and consulting for the USDA SNAP-Ed program. Her academic background covers public health nutrition, cultural anthropology, and economics.
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The information provided here is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider for any concerns or questions regarding your child’s health.
Prior to starting a new healthcare or nutritional regimen, seek guidance from a medical provider and do not disregard medical advice or delay seeking it based on information found here.
As a parent or caregiver, you play a vital role in helping your child develop important food skills and eating habits to foster positive attitudes towards food and eating. Healthy eating goes beyond just the food consumed; it’s also about how it’s eaten.
Your responsibility as a parent is to decide what foods to offer, when to serve them, and where. Your child’s role is to determine whether and how much to eat. Respecting these roles helps your child learn how to eat well and makes meal times more enjoyable.
What should I offer my child to eat?
Introduce nutritious foods to your child early on to establish lifelong healthy habits. Offer a variety of vegetables, fruits, whole grains, and protein sources. It’s also important to limit their intake of sugary snacks, processed foods, and sugary drinks. Encourage them to drink plenty of water throughout the day and make mealtime a positive and enjoyable experience. By providing a balanced diet filled with a variety of nutrients, you can help support your child’s growth and development.
What should I offer my child to drink?
Provide healthy beverage options like breastmilk, cow’s milk, and water. Limit sugary drinks and offer unsweetened beverages instead.
How much food does my child need?
Every child is different, so trust your child’s appetite to guide them in deciding what and how much to eat. Offer 3 meals and 2-3 snacks daily spaced about 2-3 hours apart.
Encourage variety
Offer a wide range of foods to ensure your child gets all the nutrients they need.
Make meals fun
Use creative presentations, shapes, and colors to make mealtime enjoyable for your child.
Set a routine
Establish regular meal and snack times to help regulate your child’s appetite.
Limit sugary and processed foods
Focus on whole, nutritious foods and limit the consumption of sugary drinks and snacks.
Praise and positive reinforcement
Encourage good eating habits by praising your child when they try new foods or eat well.
Seek professional help if needed
If you have concerns about your child’s eating habits or nutrition, consult a pediatrician or nutritionist for guidance.
What if my child refuses to eat a meal?
If your child refuses a meal, do not prepare another one. Include at least one liked food in meal planning.
For more information
If you have questions about your child’s diet or growth, consult a registered dietitian by calling 8-1-1.
As a parent or caregiver, you have a significant influence on your child’s food skills and habits, shaping their attitudes towards food and eating. Healthy eating is not just about what we eat, but also how we eat.
Your role is to decide what, when, and where to offer food, while your child decides what and how much to eat. Respecting these roles enhances your child’s eating habits and enjoyment of meals.
What should I offer my child to eat?
Introduce nutritious foods from an early age to instill healthy habits. Offer options like vegetables, fruits, whole grains, and proteins.
What should I offer my child to drink?
Provide healthy beverages like milk, water, and limited sugary drinks. Directly offer milk or soy beverage at meals and snacks, with water in between.
How much food does my child need?
Trust your child’s appetite to determine their food intake based on age, activity level, and appetite. Offer structured meals and snacks to help them establish healthy eating patterns.
What can I do to help my child eat well?
Show a positive role model for your child
Your child learns about eating by observing you. By sitting together to eat, you can also bond with your child.
Introduce variety in meals
Offer a mix of familiar and new foods. It’s common for children to stick to the same foods for a while. Consistency and patience are key.
Children might need multiple exposures to a new food before trying it. Keep offering different foods and reintroducing those previously rejected.
Experiment with food preparation
Serve vegetables in various ways – raw, roasted, in soups, or blended. If your child enjoys a specific preparation, try other veggies the same way.
Promote independent eating
Encouraging your child to feed themselves is important for their development. Letting them explore with all their senses helps them learn. Embracing the mess and helping them learn how to use utensils are all part of the learning process.
Create a distraction-free environment during meals
Put away electronic gadgets and focus on bonding during meal times. This also helps children listen to their own hunger cues.
Avoid putting pressure on your child
Avoid using coercion or praise tactics when it comes to eating. Pressuring a child can have a negative impact on their relationship with food.
Involve your child in meal preparation
Start teaching your child food skills early on. Even young children can help with simple tasks like washing produce and counting ingredients.
What if my child refuses to eat a meal?
Don’t make a separate meal if your child refuses what you initially offer. It’s important to consistently expose them to a variety of foods to help them develop healthy eating habits.
Include at least one preferred food item in every meal. If that’s all your child eats, it’s okay. If they choose not to eat, wait until the next meal or snack time.
For more information
If you have questions about your child’s diet or growth, contact 8-1-1 to speak with a registered dietitian.