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Cracking the Code of Picky Eaters: 5 Simple Strategies to Help Kids Enjoy Mealtime

Updated: Mar 3


A young daughter feeding her mother a sandwich while preparing lunch together in the kitchen

Are you tired of the daily struggle to get your picky eater to eat (or even try) their greens? Do mealtime battles leave you feeling frustrated and defeated? Many parents face the challenge of dealing with picky eaters, but fear not, because there is hope! In this article, we will share five tested strategies to crack the code of picky eaters and make mealtime more enjoyable for everyone involved.


From creative meal planning to introducing new flavors, we'll provide you with practical tips and tricks that can help to transform your picky eater into a more adventurous eater. So, whether you're a parent, caregiver, or simply someone who wants to conquer their own picky eating habits, get ready to discover some keys to making mealtime a stress-free experience.



The challenge of picky eaters


Dealing with picky eaters can be a daunting task for any parent or caregiver. The refusal to eat certain foods or the constant demands for only a few select items can lead to mealtime battles and unnecessary stress. It's important to understand that picky eating is a common phase that many children go through, and for some kids, it can resolve itself over time. However, that isn't always the case, nor does it mean that you should take a chance and wait for your child to outgrow it. By implementing the right strategies, you can help your picky eater enjoy a more varied and balanced diet and develop a healthy relationship with food.


Understanding the reasons behind picky eating


Before we delve into the strategies, it's important to understand the reasons behind picky eating. There are several factors that can contribute to a child's picky eating habits. One common reason is a fear of new foods or unfamiliar textures. Children naturally gravitate towards familiar foods that they know they enjoy and feel safe with. Additionally, sensory issues or sensitivities can play a role in picky eating. Some children may be more sensitive to certain textures or flavors, making them resistant to trying new foods. It's important to be patient and understanding when dealing with picky eaters, as forcing or pressuring them to eat can further exacerbate the issue.



Strategy 1: Introduce new foods gradually and repeatedly


One of the most effective strategies for dealing with picky eaters is to introduce new foods gradually and repeatedly. Instead of overwhelming your child with a completely new meal, start by incorporating small portions of new foods alongside their familiar favorites. For example, if your child loves spaghetti, try adding some finely chopped vegetables to the sauce. The key is to make the new food a part of their regular meal without making a big fuss about it. It may take several attempts before your child is willing to try the new food, so be patient and persistent. Research shows that it can take up to 10-20 exposures to a new food before a child develops a liking for it.


When introducing new foods, an effective approach is to make the new food visually appealing and fun. Cut fruits and vegetables into different shapes or use cookie cutters to create interesting designs. Arrange the food on the plate in a playful manner, such as making a smiley face with broccoli florets as eyes and a cherry tomato as the nose. By making the meal visually appealing, you can pique your child's interest and make them more open to trying new foods.


Strategy 2: Make mealtime fun and interactive


Mealtime shouldn't be a battle of wills; it should be an enjoyable experience for everyone involved. Making mealtime fun and interactive can help engage your picky eater and make them more willing to try new foods. One way to do this is by turning mealtime into a game. Create a "tasting chart" where your child can mark off each new food they try. Offer rewards or incentives for reaching certain milestones, such as trying five new vegetables or eating a balanced meal for a week. This gamification of mealtime can make it exciting and encourage your child to be more adventurous with their food choices.


Another fun idea is to involve your picky eater in meal preparation. Let them help wash and chop vegetables, mix ingredients, or assemble their own plate. When children feel involved and have a sense of ownership over the meal, they are more likely to be interested in trying what they have helped create. You can even plan themed nights where you cook meals from different cultures or try out new recipes together. By making mealtime a collaborative and enjoyable experience, you can foster a positive relationship with food for your picky eater.


A father and his young daughter cooking together in the kitchen

Strategy 3: Involve kids in meal planning and preparation


Involving your picky eater in meal planning and preparation can be a game-changer when it comes to expanding their food choices. Sit down with your child and ask them for input on what they would like to eat during the week. Let them choose a few meals or snacks that they enjoy and incorporate those into the meal plan. This gives your child a sense of control and autonomy over their food choices, which can make them more willing to try new things.


Take your child grocery shopping with you and encourage them to pick out fruits, vegetables, or other healthy options that they find interesting. This not only exposes them to a variety of foods but also helps them understand where their food comes from. Involving your picky eater in the meal planning and grocery shopping process can help them develop a sense of responsibility and curiosity about food, making them more open to trying new things.


Strategy 4: Offer a variety of healthy options


One mistake many parents make when dealing with picky eaters is focusing solely on the foods their child refuses to eat. Instead, shift your focus to offering a variety of healthy options at each meal. By providing a range of choices, you increase the chances of your picky eater finding something they like. Offer a selection of fruits, vegetables, proteins, and whole grains, and let your child choose what they want to eat from the options provided.


It's important to remember that children have different taste preferences and nutritional needs. While it's essential to encourage a balanced and nutritious diet, it's also important to respect your child's individual preferences to some extent. If your child consistently refuses a particular food, try to find alternatives that provide similar nutritional benefits. For example, if your child refuses spinach, try offering kale or broccoli instead. By offering a variety of healthy options and respecting your child's preferences, you can create a more positive and enjoyable mealtime experience.


Strategy 5: Be a role model for adventurous eating


Children learn by observing and imitating the behavior of those around them. As a parent or caregiver, you have a powerful influence on your child's eating habits. If you want your picky eater to be more adventurous with their food choices, it's essential to be a role model for adventurous eating yourself. Be willing to try new foods and flavors in front of your child, and express your enjoyment of them. Let your child see that trying new foods is exciting and enjoyable.


Another way to be a role model for adventurous eating is by incorporating new foods into family meals. Instead of making separate meals for your picky eater, serve one meal for the entire family that includes a variety of foods. Encourage everyone to try a little bit of everything, and make positive comments about the flavors and textures of the new foods. By creating a supportive and encouraging environment, you can inspire your picky eater to be more open-minded and willing to try new things.


Bonus picky eater strategies


In addition to the strategies mentioned above, here are a few bonus tips to help you navigate the world of picky eaters:

  1. Stay calm and avoid power struggles: Mealtime battles can quickly escalate into power struggles that make the situation worse. Stay calm, be patient, and avoid pressuring or forcing your child to eat.

  2. Offer healthy snacks between meals: If your child is averse to trying new foods during mealtime, offer healthy snacks throughout the day. This ensures that they are getting the necessary nutrients even if they are not eating a balanced meal.

  3. Keep trying: Just because your child refuses a food once doesn't mean they will never like it. Keep reintroducing foods in different forms or preparations to give your picky eater more opportunities to try them.

  4. Seek professional help if needed: If your child's picky eating habits are severe and impacting their growth or health, consider seeking guidance from a pediatrician, a nutritionist, or a feeding therapist.

Putting It All Together


Dealing with picky eaters can be a challenge, but with the right strategies and a positive mindset, you can transform mealtime into a delightful experience for everyone involved. Remember to introduce new foods gradually and repeatedly, make mealtime fun and interactive, involve your picky eater in meal planning and preparation, offer a variety of healthy options, and be a role model for adventurous eating. By creating a positive and enjoyable eating environment, you can help your picky eater develop a more varied and balanced diet. So, embrace the challenge, stay patient, stay consistent, and get ready to crack the code of picky eaters once and for all.


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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.








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