Dealing with a picky eater can be a challenging aspect of parenting, but rest assured, you’re not alone. Many parents face the struggle of getting their children to eat a varied and nutritious diet. If you’re looking for ways to encourage your picky eater to try new foods and make mealtime less stressful, these expert tips will help you navigate this common parenting challenge.

1. Lead by Example

Children often mimic the behavior of their parents, so make sure to demonstrate healthy eating habits yourself. Show enthusiasm for trying new foods and enjoying a variety of fruits, vegetables, proteins, and whole grains.

2. Get Kids Involved

• Grocery Shopping: Take your child grocery shopping and involve them in choosing fruits, vegetables, and other healthy foods. This can spark their interest and make them more willing to try new things.
• Meal Preparation: Invite your child to help with meal preparation. Even simple tasks like washing vegetables or stirring ingredients can increase their interest in the meal.

3. Make Meals Fun

• Creative Presentations: Use cookie cutters to create fun shapes out of sandwiches or fruits. Make a colorful and visually appealing plate to make the meal more attractive.
• Serve in Small Portions: Offer small portions of new foods alongside familiar favorites. This reduces the pressure to eat a large amount of an unfamiliar food.

4. Offer Choices (Within Reason)

• Limited Options: Instead of overwhelming your child with a long list of choices, offer them two healthy options for a meal or snack. This gives them a sense of control without creating chaos.
• Build-Your-Own Meals: Create a “build-your-own” meal station with options like tacos, sandwiches, or salads. Kids enjoy assembling their own meals, which can increase their interest in eating.

5. Be Patient and Persistent

• Try, Try Again: It can take multiple exposures to a new food before a child will accept it. Don’t give up after the first try; continue offering the food in different ways.
• Positive Reinforcement: Praise your child when they try a new food, even if they don’t like it. Encouragement and positive reinforcement can motivate them to be more adventurous.

6. Sneak in Nutrition

• Hidden Veggies: Blend vegetables into sauces, soups, or smoothies. This way, your child gets the nutrition without even realizing they’re eating vegetables.
• Creative Cooking: Use healthy ingredients in creative ways, such as adding spinach to a fruit smoothie or making zucchini muffins.

7. Set a Routine

• Regular Meal and Snack Times: Establish a consistent meal and snack schedule. This helps regulate your child’s appetite and reduces the likelihood of grazing on unhealthy snacks.
• Limit Snacking: Avoid letting your child snack too close to mealtime, as this can decrease their appetite for the main meal.

8. Create a Positive Environment

• Family Meals: Whenever possible, have family meals together. This creates a positive atmosphere around the dinner table and encourages social interaction.
• No Pressure Zone: Avoid pressuring your child to eat or using food as a reward or punishment. Mealtime should be enjoyable, not stressful.

9. Educate and Explore

• Educational Approach: Teach your child about different foods, where they come from, and their benefits. Books, videos, or visits to farmers’ markets can make learning fun.
• Food Adventures: Encourage trying new foods by turning it into an adventure. Explore different cuisines or have a “taste test” day where everyone tries something new.

10. Consult with a Professional

• Registered Dietitian or Pediatrician: If you’re concerned about your child’s nutrition or picky eating habits, consider seeking advice from a registered dietitian or pediatrician. They can provide personalized guidance and support.

Dealing with a picky eater can be a frustrating experience, but with patience, creativity, and persistence, you can help your child develop healthier eating habits. Remember, every child is different, so it may take time to find strategies that work best for your family. By making mealtime enjoyable, offering choices, and leading by example, you can encourage your picky eater to explore new foods and embrace a varied and nutritious diet.

---

Subscribe for more info, advice and parenting advice!

If you make a purchase through a link in this blog I may earn a small commission at no additional cost to you.