Tips & Tricks for Picky Eaters

Although children generally become picky eaters while they’re toddlers, it’s important to note that picky eating behaviors can continue throughout adolescence. We all know how frustrating it can be as a parent to have a picky eater, especially when we try so hard to ensure our children eat a healthy diet! Don’t worry, we have some great tips for you and your family to try at home!

The American Academy of Pediatrics (AAP) states several ways in which parents can get their children to eat new foods. Many of their recommendations are topics we will cover in our presentation (1). Similarly to the AAP, ChooseMyPlate by the USDA also has several similar recommendation for parents of picky eaters (2).

Now let’s get down to the bone:

Tip 1: Family meal time is key!

Share a meal as a family as often as possible (3). 

This means no media distractions like TV or cell phones at mealtime (4). Use this time to display healthy eating behaviors to your child.

Tip 2: One meal fits all…

Serve one meal for the whole family and resist the urge to make another meal if your child refuses what you’ve served. Creating special meals for your child only encourages picky eating.

Tip 3: Don’t leave out the favorites!

Try to include at least one food your child likes with each meal and continue to provide a balanced meal with various sources of fruits and vegetables, whether he or she eats it or not (5). 

Tip 4: Every food deserves a 2nd chance (and a 3rd… and a 4th…)

Repeat exposures of foods is key when trying to overcome a child’s picky eating behavior. It can take about 20 or more repeat exposures, so don’t give up! 

Want more tips?

For more tips, tune in to our “Let’s Get Down to the Bone” webinar series! For additional information, such as webinar dates and time, follow us on Instagram and Facebook!

Sources:

[1] HealthyChildren.org. 2020. 10 Tips For Parents Of Picky Eaters. [online] Available at: [Accessed 9 December 2020].

[2] Choosemyplate.gov. 2020. Tips For Picky Eaters | Choosemyplate. [online] Available at: [Accessed 9 December 2020].

[3] HealthyChildren.org. 2020. 5 Great Reasons To Cook With Your Kids. [online] Available at: [Accessed 9 December 2020].

[4] HealthyChildren.org. 2020. Food And Media: Not A Healthy Mix. [online] Available at: [Accessed 9 December 2020].

[5]  HealthyChildren.org. 2020. How To Get Your Child To Eat More Fruits & Veggies. [online] Available at: [Accessed 9 December 2020].