As a registered dietitian and mom of four, I’ve worked with many families dealing with picky eaters, and I’ve experienced it myself. Here are 7 selective tips that actually work for real families.
If you have a picky eater at home, you’re not alone. Picky eating is very common in toddlers and young children, but that doesn’t make mealtime any less stressful. Many parents worry that their child is not eating enough vegetables, protein or variety of foods. The good news is that picky eating is often a normal phase, and there are simple strategies that can help kids learn to try new foods without turning dinnertime into a battle.
Why children become picky eaters
Before we talk about tips, it helps to understand why picky eating happens.
Many children become picky because:
- Growth slows down after childhood
- Children like familiar and familiar foods
- New foods can feel scary
- Children want independence and control
- Some children are more sensitive to textures
- Appetite changes from day to day
Picky eating is often a normal part of development and most children outgrow it over time.
As a parent, you want your kids to eat a variety of foods for good reason: hopefully it will lead to nutritious eating habits for them and stress-free cooking for you. So, what should you do when one or more of your children begin the all-too-common picky eating behavior?
7 selective tips that really work
- Keep serving new foods
Children often need to see a food 10-15 times before they try it. Keep putting small portions on their plate without pressure.
- Always include a ‘safe food’
Serve a food that you know your child will eat with the rest of the meal. This helps avoid preparing separate meals.
- Do not force children to eat
Stress often exacerbates picky eating. Instead, let the children decide whether and how much to eat of what is served.
- Serve meals family style
Let children serve themselves when possible. Children are more likely to try foods they choose.
- Make eating fun and low pressure
Snack plates, muffin tins, dips and make-your-own meals work great for picky eaters.
- Stick to a meal and snack plan
Children eat better when they come to meals hungry but not starving. Essay:
- Breakfast
- Breakfast snack
- Lunch
- Afternoon snack
- Dinner
- Optional bedtime snack
- Remember: It’s your job to serve food, their job to eat
A useful mindset is:
- The parent decides what, when, where
- The child decides although how much
This reduces fighting and stress at mealtimes.
What to feed a picky eater
Many parents ask what foods to serve picky eaters. Try simple meals with familiar foods.
Good picky foods:
- Fruit
- Crackers
- Cheese
- Yoghurt
- Eggs
- Peanut butter
- Toast
- Rice
- Pasta
- Chicken
- Smoothies
- Muffins
- Quesadillas
- Oatmeal
- Snack plates
Sample Meals for Picky Eaters
Breakfast ideas
- Yogurt + granola + fruit
- Toast with peanut butter + milk
- Oatmeal + banana
- Egg + toast + fruit
- Smoothie + muffin
Lunch Ideas- School lunch ideas
- Turkey and cheese crackers
- Sandwich with peanut butter + fruit
- Pasta salad + fruit
- Snack plate with crackers, cheese, fruits, cucumbers
- Yogurt + granola + fruit
Dinner ideas
- Chicken + rice + fruit
- Pasta + meatballs + fruit
- Quesadilla + avocado + fruit
- Taco bowl
- Sheet chicken + potatoes
- Snack plate dinner
Snack ideas
- Apple + peanut butter
- Cheese + crackers
- Yoghurt
- Smoothies
- Muffin + milk
- Banana toast + peanut butter
Picky Eater Snack Plate Ideas
Snack plates work really well for picky eaters because they feel less overwhelming.
Try including:
- Crackers or cookies
- Cheese
- Fruit
- Vegetables
- Proteins (turkey, egg, hummus, yogurt)
- Dip (Rado, Hummus, Peanut Butter)
Frequently asked questions about Picky Eaters
Is picky eating normal?
Yes, picky eating is very common in infants and young children and often improves with time.
How can I get my picky eater to try new foods?
Serve new foods with familiar foods and keep offering them without pressure.
What should I feed my picky eater for dinner?
Serve a family meal and include at least one food your child likes. You might like this post: 3 Ingredient Dinner Ideas for Picky Eaters
Should I make a separate meal for my picky eater?
Most nutritionists recommend not having separate meals, but including at least one safe food at each meal.
Conclusion
In the end, you have to do what works for your family. I encourage you to take it easy, as handling picky eaters IS stressful. You are in control of what you serve your child, but ultimately it depends on whether they try it OR eat it or not. Easier said than done, I know. But if your child is growing normally and has plenty of energy, he’s probably getting the nutrients he needs every day.
One thing that helps right away is to have a simple schedule for the week so you don’t mess around or make multiple meals.
👉 Get our FREE Weekly Dinner Plan to make dinner easier (even with picky eaters):
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