Nutrition Tips for Picky Eaters

Picky eating is a common phase in childhood, especially during toddler and preschool years. While it can be frustrating for caregivers, it's often a normal part of development.   The good news?   With patience, consistency, and a few smart strategies, you can help your child expand their palate and build lifelong healthy eating habits.

Why Are Kids Picky?

Children may be picky for a variety of reasons—sensitivity to textures, strong preferences, or simply asserting independence. Recognizing that pickiness is usually short-lived can help reduce stress around mealtimes. 

Practical Tips to Encourage Healthy Eating

1. Keep Mealtimes Low-Pressure: Avoid turning meals into battles. Instead of forcing bites, offer a variety of healthy options and let your child choose. A relaxed atmosphere encourages exploration.

2. Offer Familiar Foods with New Ones: Pairing a new food with a favorite can make it less intimidating. For example, serve a small portion of roasted broccoli alongside their beloved pasta.

3. Involve Kids in Food Prep: Children are more likely to try foods they helped prepare. Let them wash veggies, stir ingredients, or choose a fruit at the store.

4. Stick to a Routine: Regular meal and snack times help kids learn to recognize hunger and fullness cues. Avoid grazing throughout the day, which can reduce appetite at meals.

5. Be a Role Model: Kids learn by watching. When they see you enjoying a variety of foods, they’re more likely to follow suit.

6. Avoid Using Food as a Reward: This can create unhealthy associations. Instead, praise effort and curiosity about trying new foods.

7. Respect Appetite: Sometimes kids just aren’t hungry. Trust their instincts and avoid pressuring them to eat more than they need. 

8. Make Food Fun: Use cookie cutters to shape sandwiches or create colorful “food art” with fruits and veggies. Presentation can spark interest.

9. Stay Consistent: It can take 10–15 exposures for a child to accept a new food. Keep offering without pressure.

10. Seek Support if Needed: If picky eating is affecting growth or causing stress, talk to your pediatrician. There may be underlying issues worth exploring.

Helping picky eaters develop a healthy relationship with food takes time, but small changes can lead to big progress. If you're concerned about your child’s nutrition or eating habits, we’re here to help.

Final Thoughts

Resilience isn’t something children are born with—it’s something they build. And play is one of the most effective, joyful, and accessible ways to support that growth. By prioritizing play in everyday life, caregivers can help children develop the strength and flexibility they need to thrive.

If you’d like to learn more about how play can support your child’s development or have concerns about your child’s emotional well-being, we’re here to help.  Call to schedule today.

Trusted Resources:

• Children's Hospital of Philadelphia: Feeding a Picky Eater: The Do's and Don'ts

• St. Jude Children's Hospital: Nutrition Tips for Picky Eaters