Skip links

Coping with Picky Eaters: Tips for Parents

Coping with Picky Eaters: Tips for Parents

As a parent, dealing with a picky eater can be frustrating and worrisome. Watching your child turn their nose up at nutritious foods can leave you concerned about their health and well-being. However, it’s important to remember that picky eating is a common phase that many children go through, and with patience and creativity, you can help your little one develop a healthier and more varied diet. In this article, we will explore some helpful tips for parents to cope with picky eaters.

Understanding Picky Eating

Before diving into strategies to cope with picky eaters, it is crucial to understand the reasons behind their behavior. Picky eating is often a normal part of a child’s development, and it can stem from various factors, including:

1. Sensory sensitivities: Some children have heightened senses, making them more sensitive to certain textures, tastes, or smells. This may result in an aversion to certain foods.

2. Fear of the unfamiliar: Children often resist trying new foods due to a fear of the unknown. They may feel safer sticking to familiar foods.

3. Desire for control: Picky eating can also be a way for children to exert control over their environment, especially when they feel overwhelmed or stressed.

Now that we have a better understanding of why picky eating occurs, let’s explore some practical tips for parents to navigate this phase.

1. Lead by Example

Children are more likely to try new foods if they see their parents and siblings enjoying them. Make a conscious effort to model healthy eating habits by including a variety of foods in your own diet. When your child observes you savoring fruits, vegetables, and whole grains, they are more likely to develop a curiosity for these foods themselves.

2. Involve Your Child in Meal Planning and Preparation

Engaging your child in meal planning and preparation can help increase their interest in trying new foods. Take them grocery shopping with you and let them choose a new fruit or vegetable to include in the meal. When cooking, allow your child to assist in age-appropriate tasks such as stirring or sprinkling toppings. By involving them in the process, they will be more invested in the outcome and feel a sense of accomplishment.

3. Offer a Variety of Choices

Create a well-rounded meal by providing a variety of food options. Offer choices within each food group, allowing your child to feel a sense of control and autonomy. For example, instead of presenting them with only broccoli, offer a selection of steamed vegetables such as carrots, peas, or cauliflower. This way, your child can select the vegetable they feel most comfortable with.

4. Make Food Fun

One way to entice a picky eater is to make mealtime interactive and enjoyable. Present food in visually appealing ways, such as arranging colorful fruits in a rainbow pattern or creating fun shapes with sandwiches. You can also involve your child in creating a “food face” on their plate using various ingredients. These creative techniques can make eating a more exciting experience.

5. Have Regular Family Meals

Eating together as a family fosters a positive atmosphere around food. Set aside regular meal times where the entire family can gather and share a meal. Avoid distractions such as screens or phones, and instead, focus on conversation and bonding. Research shows that children who have regular family meals are more likely to have healthier eating habits.

6. Gradual Exposure to New Foods

Instead of overwhelming your child by introducing multiple new foods at once, start by gradually exposing them to new flavors and textures. Begin with small portions or mixed in with familiar foods. For example, you can add small pieces of a new vegetable into a pasta dish they already enjoy. Over time, this approach can make unfamiliar foods less intimidating and more accepted.

7. Avoid Power Struggles

Engaging in power struggles over food can lead to more resistance and anxiety for both you and your child. Offer a variety of foods, but let your child decide how much they want to eat from the given options. Forcing or pressuring them to eat can create negative associations with certain foods and make the situation worse. Trust their appetite, as children have an innate ability to regulate their intake.

8. Patience and Persistence

While it might be tempting to give up or cater exclusively to your child’s preferred foods, it’s important to persist in offering new and nutritious options. Studies have shown that it can take up to 10-15 exposures to a new food before a child accepts it. Patience is key during this process, as tastes can change and evolve over time.

9. Seek Professional Guidance if Necessary

If your child’s picky eating becomes severe, causing significant distress or interfering with their growth and development, consulting a pediatrician or a registered dietitian can be beneficial. They can provide individualized strategies and support to meet your child’s specific needs.


Dealing with a picky eater can be challenging, but remember that it is usually a normal phase of childhood. By understanding the reasons behind picky eating and implementing the suggested tips, you can help your child develop a healthy relationship with food. Be patient, creative, and consistent in your approach, and soon you will see your little one becoming more open to trying new foods and embracing a varied diet.

Leave a comment

This website uses cookies to improve your web experience.