If you’re the parent of a picky eater, you know how stressful mealtime can be. And it’s difficult to know if your kiddo's eating habits are just a phase or something you should actually be worried about. 

The truth is that those picky-eating kids can sometimes grow up to be, well…picky-eating adults. A 2020 article published in the journal Pediatrics found that early intervention is key. But don’t worry, it’s not too late. Now is the best time to help your kiddos develop a love for all sorts of foods and make mealtime fun for the entire family. 

1. Have fun with the food experience

Kids love feeling like they’re a part of something, so get the whole family involved in meal planning and grocery shopping. Find cookbooks at thrift stores or your local library, or look for tasty recipes online. Let the kiddos choose a meal or two each week and prepare it together.

Kids can wash produce, stir, or chop ingredients. Our son loves to use this knife set when helping in the kitchen. Younger chefs can use fun-shaped cutters to make fruits and veggies seem not so bad. 

Offer healthy dips like hummus, yogurt, or guacamole to make those veggies extra tempting. Some foods just taste better when dipped!

Eat meals together when it works for your family’s schedule. Connecting over food is a great way to catch up, tell stories and jokes, and just enjoy being together.

2. Focus on baby steps and be patient 

Start small when introducing new foods, offering lighter portions alongside familiar favorites. Keep meals interesting by putting a variety of food colors and textures on their plates. 

Be a role model! Show your kiddos how much you enjoy eating healthy foods. This one is easier said than done in our house. I have a picky-eating husband—send help!

Avoid pressuring them to eat everything on their plate. This can actually make your mealtime struggles worse. Instead, encourage them to try new foods, but don’t argue about what and how they eat. We know it’s hard, but having patience is key. A child can take 10-15 tries to accept a new food. 

3. Get creative in the kitchen

Parenting can feel like you’re constantly solving one problem after the next. It’s all about thinking outside the box, and mealtime is no exception.

When planning meals, get those creative juices flowing. Turn homemade pizza night into a taste-testing opportunity by adding your child’s choice of new foods to their pie. 

Instead of saying “healthy,” try saying “delicious.” Make up fun names for new food combinations—who wouldn’t want to try “Dino broccoli trees” or “Unicorn fruit salad?” 

4. Establish food routines

We know you’re busy, but stick to regular mealtimes as much as possible and avoid all-day snacking. Experts advise against enforcing the “clean plate club.” Instead, let them listen to their bodies and eat until they’re full. 

5. Enjoy mealtime

Make mealtime fun and interactive, and celebrate even the smallest eating victories. Did your child finally try the asparagus that’s been on their plate for the last three weeks? Let them know you’re proud of them, even if they don’t love it quite yet. 

Need more help? If you feel like you’ve tried everything and your child is still struggling with picky eating, reach out to your healthcare provider for advice.

We’d love to hear from you! What’s your go-to meal for picky eaters? 

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