25 Top Tips to Help with Picky Eating Behavior

Tired of the picky eating battles at mealtime?

You’re not alone. I’ve raised and transformed two very picky eaters myself, and as a behavioral feeding coach, I’ve helped countless families navigate the ups and downs of mealtime. Getting kids to step outside their familiar foods can feel exhausting, frustrating, and sometimes downright impossible.

The good news? It doesn’t have to be overwhelming. I’ve put together 25 practical, parent-friendly tips to support your child’s eating habits—whether they’re selective or naturally adventurous. Don’t worry about trying everything at once. Even introducing just one or two strategies at a time can make a big difference. These tips are designed to help you celebrate small wins, build confidence, and gradually transform mealtime stress into an opportunity for your child to become a braver, more confident eater.

25 Tips to Help with Picky Eating Behavior

Structure settings to promote healthy eating habits. Keep healthy choices available in the pantry, refrigerator, and when traveling.

Help your child develop a taste for healthy foods. Broaden his or her palate with new flavors and textures.

Set a good example. Enjoy nutritious snacks, eat at the table, and avoid skipping meals.

Make simple menu plans. Planning ahead prevents mealtime stress.

Keep a regular schedule for meals and snacks. Kids know food is available at certain times of the day, which helps reduce pressure.

Offer 3 meals and 2–3 snacks a day. It's not uncommon for very young children to sometimes want to skip meals.

Teach kids to recognize their own hunger and fullness cues. Avoid pressuring them to eat, which helps prevent overeating patterns. At the same time, set boundaries—don’t allow food on demand all day.

Give kids a sense of control. When they refuse foods, remember they are asserting independence. Let them make choices from the foods served on their plate.

Timing matters. Offer new foods when your child is hungry and rested, and limit drinks and snacks before meals.

Offer one new food at a time. Serving several new foods at once can feel overwhelming for children.

Pair new foods with familiar favorites. This increases the chances your child will try something new.

Visit a farm or farmer’s market. Kids can help choose fruits and veggies—pick the reddest apple or the biggest bunch of broccoli—to make healthy eating fun and interactive.

Get these 25 tips in a convenient printable PDF!

Let kids help in food prep. Children are more likely to try foods they’ve helped create. They can stir, pour, or add cut veggies to a salad bowl.

Add veggies to familiar dishes. Pureed, chopped, or grated vegetables can be incorporated into meals to expand your child’s food choices.

Serve a ‘rainbow on their plate.’ Include colorful vegetables and fruits with every meal to make food visually appealing and nutritious.

Make mealtime fun. Present familiar foods in different shapes or arrange colorful foods creatively. This encourages kids to try both new and familiar foods prepared in new ways.

Offer kid-sized portions. Bite-sized pieces, finger foods, and smaller servings make meals more manageable and appealing for little hands.

Encourage exploration. Let children look at, touch, smell, and eventually taste new foods. Younger children can have a few bites during feeding; older children can be asked to try “one bite to be polite.”

Give foods fun names. Make new foods appealing by calling them something playful like “superhero spinach” or using your child’s favorite character.

Get creative with meals. Set up a ‘salad bar’ or have a picnic-themed meal. Use fun plates, napkins, or food themes to spark interest in eating.

Avoid using food as a reward. Instead of giving treats for eating new foods, use praise, sticker charts, or other positive incentives that encourage healthy habits without creating unhealthy coping patterns.

Offer a variety of healthy foods. Children learn to eat what’s available at mealtime. Occasional favorite snacks that aren’t nutritious can be offered as treats while transitioning to healthier choices.

Teach healthy eating early. Read books like Eat Healthy, Feel Great to preschoolers to introduce good eating habits in a fun, relatable way.

Keep trying. It often takes multiple exposures before a child decides whether they like a new food. Present new foods 1–2 times per week to build familiarity without overwhelming them.

Check with your doctor if needed. If you have concerns about your child’s individual nutritional status, consult a healthcare professional.

Helping your child build healthy eating habits doesn’t have to be overwhelming. With small, consistent steps and a little patience, you can create a positive mealtime environment that sets the stage for lifelong wellness. Start with one or two tips that feel doable for your family, and build from there. You’ve got this—and your efforts matter more than you know.

You may also like these related posts:

How to Help Your Picky Eater Keep Eating New Foods

Beyond "Just Try It": Supporting Sensory-Sensitive Picky Eaters

Healthy Picky Eater Lunch Ideas for Kids Who Refuse Everything

All blog content shared through HealthSmart! Kids is for informational purposes only and not to be construed as medical advice. Always talk with your qualified health care provider for managing your health care needs.