Strategies to Tackle Picky Eating in Children

Picky eating can be a challenging phase for many parents. As a Pediatric and Family Nutrition expert and a mother of four, I understand firsthand that children often develop strong food preferences, and mealtimes can become a battleground. However, there are effective strategies that can help ease the stress of picky eating and encourage children to try new foods. Feeling overwhelmed is a normal response, and this blog post aims to provide insights to assist you in navigating the challenges of picky eating. 

Table of Contents

• 1. Creating a Positive Mealtime Environment
• 2. Serving Pea-Sized Portions of New Foods
• 3. Encouraging Food Exploration
• 4. Modeling Healthy Eating Habits
• 5. Involving Your Child in Meal Planning and Preparation
• 6. Establishing a Consistent Mealtime Routine
• 7. Having Patience and Persistence
• Additional Resources
• Final Thoughts

1. Creating a Positive Mealtime Environment

First and foremost, reducing mealtime stress is essential. Many children feel anxious about mealtime; however, it’s important to create a calm and enjoyable atmosphere. The goal is to get your child to want to come to the dinner table. Here are some ways to foster a positive environment:

• Keep conversations light and enjoyable. Make mealtimes about connection and conversation, instead of solely focused on the food and eating it.
• Include at least one food your child typically enjoys at every meal (a food that they will eat at least 80% of the time offered). Don’t worry if it’s the the healthiest food. It can even be a favorite snack or sweet treat of theirs. The goal here is to reduce dinner table anxiety by providing familarity. 
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• Avoid negative comments about food or your child’s eating habits. This will only create tension and make mealtimes more stressful.

2. Serving Pea-Sized Portions of New Foods

When it comes to young children, portion size makes a huge difference. Remember a child’s portion size is about one-quarter that of an adult’s! When introducing new or less preferred foods to a child, we recommend serving a small portion alongside familiar favorites. And by small – I’m talking pea size! This approach can reduce pressure on your child, however, it encourages them to taste something new without feeling overwhelmed. Although some children might resist change, because this offers a gentle introduction to a newer food, it could foster a more open attitude toward diverse foods in the future. 

3. Encouraging Food Exploration

Allowing your child to touch (and even smell) and play with their food can make significant difference. This process helps them become more comfortable with new textures and appearances; however, some parents may hesitate. Here’s how to encourage exploration: although it may seem messy, it’s important (because) the learning experience is invaluable.

• Set aside a specific time for your child to interact with food without the expectation of eating it.
• Encourage them to describe what they see, smell, and feel.
• Make mealtime a fun and engaging experience rather than a chore.

4. Modeling Healthy Eating Habits

Children frequently imitate (the) behaviors of adults; thus, it is essential to model healthy eating habits yourself. Here are a few suggestions: however, consider incorporating a variety of fruits and vegetables into your meals because this can encourage children to develop (better) preferences. Although it might be challenging, leading by example can make a significant impact.

• Show enthusiasm for a variety of foods by trying new dishes yourself.
• Cook in front of your children, allowing them to see different foods and their preparation.
• Share your positive experiences with different flavors and textures.

5. Involving Your Child in Meal Planning and Preparation

Engaging your child in the processes of meal planning (and cooking) can significantly enhance their interest in exploring new foods. There are several age-appropriate activities you might consider; however, it’s important to tailor these to your child’s capabilities. For instance, younger children may enjoy choosing fruits or vegetables, but older ones could handle more complex tasks (like chopping). Although these activities can seem time-consuming, they foster a sense of ownership and creativity. This involvement is crucial because it not only encourages healthy eating habits, but also strengthens the bond between you and your child.

• Let them choose fruits and vegetables during grocery shopping.
• Involve them in simple cooking tasks, like stirring or washing produce.
• Encourage them to help set the table or serve food.

6. Establishing a Consistent Mealtime Routine

Children flourish in environments characterized by routine (and structure), as these elements can mitigate anxiety surrounding food. Establishing regular meal (and snack) times is crucial; however, flexibility is also important. This balance allows for adaptability, although it is essential to maintain consistency to foster a sense of security. Because of these factors, parents should consider both the benefits of routine and the need for occasional variation.

• Stick to a consistent schedule for meals and snacks.
• Limit grazing throughout the day to ensure your child arrives at mealtime hungry.
• Encourage them to eat at the table without distractions.

7. Having Patience and Persistence

Exercise patience (and persistence) when introducing new foods; it can require as many as 15 to 20 exposures before a child accepts a new food. Here are some tips to keep in mind: however, be aware that each child’s response may vary. Although it might be frustrating, consistency is key. Because children often have strong preferences, this process can take time. But remember, every exposure is a step forward.

• Continue to offer new foods without pressure.
• Celebrate small victories, such as tasting a new food, even if they don’t finish it.
• Keep trying different cooking methods and presentations to find what appeals to your child.

Additional Resources

Check out my YouTube video on this topic here:  

If you’re looking for tailored support or additional tips, consider reaching out to a registered dietitian. For personalized guidance, you can visit From the Start Nutrition.

For more practical advice, check out these Top 5 Tips for Picky Eaters, which can offer helpful tools for your mealtime challenges.

Final Thoughts

Every child (and family) is unique; what works for one may not work for another. Remember: the goal is to create supportive (and stress-free) environment around food. With patience and the right strategies, you can help your child expand their palate (and develop healthy eating habits) for life. However, this process can be challenging, because it requires time and understanding. Ultimately, patience and consistency are key!

If you would like more support in this area, reach out and schedule an appointment today! https://fromthestartnutrition.com/contact/