How to Encourage Healthy Eating Habits in Picky Eater Children

I never considered that I would have a fussy eater. One of my most frustrating mommy moments has been dealing with a picky eater. I work so hard trying to make quality meals from scratch for my kid. To add pressure, one of my friends with an older child was really picky and really stuck in their own way which led me to realize that if I did not try to work on it while my daughter was young, that it may prove even more challenging as she grows older.

So your kid won't eat anything but chicken nuggets and mac and cheese. The struggle is real. As a parent of a picky eater, mealtimes can feel like a battle you just can't win. But don't throw in the towel just yet. You've got this. With some patience and the right strategies, you can get your little one eating a variety of healthy foods. It may take some time and there will be days you want to pull your hair out, but stay strong. Follow these tips to start turning the tide in your favor. In no time, your picky eater will be gobbling up foods they used to turn their nose up at. Each small victory will feel like a major win. You've got the power to outsmart the picky eater and win this food fight once and for all!

Understanding Picky Eating: What Causes It?

Picky eating is frustrating, but understanding the cause can help you deal with it.

A lot of it comes down to biology. Kids have more taste buds than adults, so strong flavors can be overwhelming. Their appetites are still developing too, so they may not eat much at a meal.

Behavior-Try to Make Sense of It

Picky eating is often a way for little ones to exert some control over their lives. Don’t take it personally—stay patient and give them choices when you can. Having a regular meal schedule and routine also helps.

Peer pressure and environment play a role as well. Kids may reject a food simply because they’ve decided they don’t like it. Let friends set a good example by offering the food in a casual, no-pressure way. And turn off distractions like TV, tablets and phones at mealtimes.

With time and consistency, picky eating does get better. Keep offering rejected foods without forcing kids to eat them. Have them help cook—they’ll be more likely to try something they’ve made themselves. Most importantly, set a good example by eating a variety of nutritious foods yourself.

Picky eating is usually just a phase, even though it can feel frustrating. Focus on keeping mealtimes positive, set limits, and continue exposing kids to different foods. With your support and patience, their tastes will expand over time.

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Don't Give Up! Why It's Important to Keep Trying New Foods

Don't throw in the towel just yet. It can take up to 15 tries before a picky eater accepts a new food, so persistence pays off. Keep offering the food, even if they don't eat it at first.

Give them choices

Offer two or three healthy options and let your child choose what they want to try. Start with just a bite or two - that's a win! Having some control will make them more likely to try the food.

Make it Fun

Cut food into fun shapes, or make a face or design on the plate. Have a "food tasting party". Let your child help pick out and prepare the food. They'll be more invested in trying something they helped make.

Set a Good Example

Eat the food yourself and talk about how much you enjoy it. Your child is watching you, so model the behavior you want to see.

Stay Patient and Positive

Forcing or bribing your child to eat will likely backfire. Stay calm and neutral. React positively when they do try something new. Say "You tried the carrots - I'm proud of you!" rather than praising them for eating it.

With regular exposure and a positive experience, many kids come around in time. Keep providing nutritious new foods at meals and eventually they'll understand they're expected to try things. Staying patient and keeping mealtime positive will help make the whole family open to new foods. Keep your chin up - you'll get there!

Don't Over-Snack Your Kid

Make sure that they are not over-snacking throughout the day or just before meal time. You want them to be hungry for mealtime.

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Creative Ways to Make Mealtimes More Fun

Mealtimes with picky eaters can be frustrating, but with some creativity you can make dinnertime more fun for everyone.

Try rearranging the plates. Place the meal components in separate small dishes and let your child arrange them on their plate. This makes the meal more interactive and engaging. They can also avoid components they dislike.

Get your kids involved in the cooking process. Have them help pick out and prepare the meal. Kids are more likely to eat foods they've helped make. Cooking together is also a great opportunity for bonding and teaching kids practical life skills.

Present the food in an amusing way. Make smiley faces, animals or shapes out of components on the plate. Give foods silly names. This playfulness can make the meal more inviting and help change perceptions about unfamiliar or disliked foods.

Offer rewards and positive reinforcement. Provide praise when your child tries new or disliked foods. Consider offering stickers or small treats for trying bites of new foods. This positive reinforcement can make mealtimes less of a battle.

Compromise when possible. Don't force your child to eat everything on their plate and be open to substituting disliked components. Having some control over their meal will make them more willing to come to the table. With time and patience, their palate may expand.

The most important thing is making mealtimes relaxing and enjoyable for your family. Using creativity, compromise and patience, you can overcome challenges with picky eaters and turn food fights into fun times.

Strategies for Introducing New Foods Without a Fight

When introducing a new food to a picky eater, try these techniques to make mealtimes more peaceful:

• Take it slow and be patient. Don't force your child to eat the new food right away. Have them just touch it first while giving lots of praise. Over time, encourage them to smell it, then lick it, then take a bite. This gradual exposure helps them get used to it at their own pace. We have even taken to encouraging our picky eater to taste the item and spit it out.

• Involve your child in the cooking process. Let them help pick out and prepare the new food. They'll be more likely to try something they helped make. Describe the food in an exciting, kid-friendly way as you cook to build their curiosity.

• Keep offering the food. It can take many attempts before a child accepts a new food. Gently but persistently keep putting it on their plate, even if they don't eat it at first. Studies show it can take up to 15 tries for a kid to accept a new food. Don't give up too soon!

• Set a good example. Eat the new food yourself to show your child how much you enjoy it. Have them take "just one bite, just like mommy or daddy!" Your positive example and encouragement can motivate them to try.

• Make it fun. Cut the new food into fun shapes or have a contest to see who can make the silliest face with the food. Give lots of praise when your child interacts with or eats the food. Make mealtime a positive experience.

With patience and the right approach, you can win the food fight and turn your picky eater into an adventurous chef! Keep trying and stay positive. Over time, their tastes will expand.

When to Seek Professional Help for Extremely Picky Eaters

If your child's picky eating seems extreme or is causing them to become underweight or malnourished, it's a good idea to consult their pediatrician. Some signs it may be time to seek professional help include:

Limited Diet

If your child eats fewer than 20 different foods or whole food groups are missing from their diet, they may have a feeding disorder that requires treatment. A registered dietitian can help expand their diet in a healthy way.

Failure to Gain Weight

If your child is dropping percentiles in weight or not gaining weight as expected, their limited diet may need intervention. A doctor may want to do some tests to rule out any underlying issues.

Strong Negative Reactions

If your child gags, vomits or has a meltdown when presented with new or "feared" foods, they may have an eating disorder like ARFID (Avoidant Restrictive Food Intake Disorder). Therapy, especially feeding therapy, can be very helpful for overcoming extreme anxiety and expanding their diet.

Impaired Growth

If your child is not reaching expected milestones for growth, or seems delayed in other areas of development, it's best to have them evaluated. There may be an underlying condition or sensory issue impacting their eating and development.

The good news is, with professional support, even the pickiest of eaters can overcome their challenges and learn to eat a wider range of foods. Don't hesitate to bring up your concerns with your child's doctor. The earlier extreme picky eating is addressed, the better the outcome. With patience and the right treatment plan, you can win the food fight!

When You Feel Like You've Tried Everything

There are professional occupational therapists out there who dedicate themselves to feeding therapy. Feeding therapy employs many different techniques to help children develop more regular feeding patterns and habits.

My Personal Journey

As a parent of a picky eater, I’ve been on a long journey to broaden my child’s palate and make mealtimes less stressful. Here are a few of the strategies that have worked for us:

Offer A Choice of Two Options

Rather than asking an open-ended “What do you want for dinner?”, provide two healthy options to choose from. This makes the decision process less overwhelming for a picky eater while still giving them agency over the choice. For example, ask “Do you want tacos or stir fry for dinner tonight?”

Involve them in the cooking process

Have your child help with simple food preparation like stirring, measuring, and pouring. They will be more willing to try foods that they've had a hand in making. My son is much more inclined to eat veggies when he's snapped the green beans himself or stirred the pot of simmering carrots.

Set a Good Example

Eat the foods you want your child to try in front of them. Let them see you enjoying fruits, vegetables, and other nutritious options. Have them take just one bite, and praise them when they do. Make trying new foods a positive experience.

Occupational Therapy

I got to the point of being overly frustrated with my daughter's picky eating habits. I broke down and sought professional help. It took a bit of training me just as much as it took to train her. I highly recommend seeking a specialist before caving entirely.

Don't Give Up

It can take many attempts before a picky eater accepts a new food. Continue offering previously rejected healthy options along with familiar favorites at each meal. One day, they may surprise you and actually eat it! Stay patient and understand that picky eating is very common in children. With time and consistency, their tastes will expand.

The challenges of raising a picky eater can feel overwhelming, but with patience, creativity, and persistence you can win the food fight. Focus on maintaining a positive environment at mealtimes, set a good example with your own eating, and continue expanding their tastes little by little. Stay strong—you've got this!

Conclusion

So there you have it, parents of picky eaters. Armed with patience, creativity, and a few tricks up your sleeve, you've got this. Stay positive, keep offering new foods, make mealtimes fun, and set a good example with your own eating. Don't get discouraged if progress seems slow. Every bite counts, and over time those bites will turn into real changes. Before you know it, your little picky eater will be chowing down on foods you never thought possible. The food fight will be won, one delicious bite at a time. You've got the strategies, now go out there and start conquering! The victory will be sweet. Almost as sweet as that broccoli your child will soon be gobbling up.