If you’re a parent, you know the struggle: one day your child loves broccoli, the next day they won’t touch it. Picky eating is common, especially in toddlers and school-age kids, and it can leave parents frustrated and unsure how to respond. Fortunately, there are evidence-based strategies you can use to help your child develop healthy eating habits, without turning mealtimes into a battle. In this article, we’ll discuss some of the most common approaches. 

Your Role vs. Your Child’s Role at Mealtimes 

As the parent (or the caregiver who is preparing and serving meals), you have three roles at mealtimes:

1. Decide WHAT food and drinks are served, aiming to prepare balanced and nutrient-dense options as much as possible. We recommend making just one family meal and offering it to your child with the texture and size of pieces that matches their age. For picky eaters, do not offer other options or their favorite foods if they refuse to eat what is being served.

2. Decide WHEN food is served. It is best to offer meals and snacks around the same time every day. 

3. Decide WHERE food is served. Encourage healthy eating by sharing family meals at the table and keeping screens and other distractions away.

When you have served food to your child, it is their role to decide IF they are going to eat, and HOW MUCH they are going to eat. Your child will eat when they are hungry - trust that your child knows when they are hungry or full. 

Keeping those guidelines in mind, here are some tips for parents:

1. Understand That Picky Eating Is Normal

Picky eating is a typical part of development as children learn about textures, flavors, and their own preferences. Picky eating usually peaks around ages 2-7 and usually decreases as children grow older. Most picky eaters still get the nutrients they need over time, even if they refuse certain foods at certain meals.

2. Offer a Variety of Foods 

Studies show that it generally takes at least eight (and often more!) exposures to a new food before a child may accept it. Don’t pressure or bribe them; simply offer the new food alongside familiar favorites. For example:

• Serve a new veggie with something they already enjoy.
• Include small portions of new foods without expectation they’ll eat them.
• Rotate foods across meals and snacks to increase familiarity.
• Consistency without pressure helps children try new foods at their own pace.

3. Make Meals Positive and Stress-Free

Mealtimes should be calm and enjoyable. Pressuring, scolding, or using food as a reward can backfire and increase food aversions. Strategies include:

• Eat together when possible, and model balanced eating.
• Avoid forcing children to take more bites or finish their plate.
• Keep conversation neutral and positive, without any pressure.

A relaxed environment encourages curiosity and helps children feel safe exploring new foods, building a positive relationship with eating over time.

4. Involve Kids in Food Choices

Children are more likely to try foods they help prepare. Getting them involved in the kitchen might look like…

• Letting them wash, stir, or assemble meals with child-safe utensils
• Giving limited choices: “Do you want carrots or bell peppers with lunch?”
• Exploring new foods at the grocery store or farmers’ market.

Hands-on experiences increase familiarity and ownership over food.

5. Respect Appetite Cues

Children are naturally good at regulating their appetite, but parental pressure can override this. Encourage children to listen to their bodies:

• Let them stop eating when they feel full.
• Avoid bribes (“eat your peas and you’ll get dessert”).
• Trust that over time, a balanced diet will even out.

Respecting hunger and fullness, and modeling this behavior yourself, helps children build a healthy relationship with food.

6. Focus on Overall Nutrition, Not Every Bite

It’s normal for children to refuse certain foods. Instead of worrying about each meal, focus on variety over time. Include protein, fruits, vegetables, whole grains, and healthy fats across the day and week. Pediatric research shows that picky eaters are usually not underweight, so unless your pediatrician is worried about your picky child's weight, parents should not be.

7. Seek Support If Needed

If picky eating leads to weight loss, nutritional deficiencies, or extreme anxiety around food, it may help to work with a registered dietitian or pediatrician. They can assess your child’s growth and provide tailored strategies based on any specific symptoms your child is having. In some cases, picky eating can be a sign of something deeper, such as an allergy or intolerance, so it can be helpful to work with a professional to determine the root cause.

At Family Nutrition Solutions, we have a Board Certified Specialist in Pediatric Nutrition on our team who is passionate about working with families to improve the health of their children. We use a functional, holistic approach to support families dealing with a variety of health concerns.

Along with picky eating, other areas we commonly support when working with children include:

• Introduction of solids
• Transitioning off breastmilk or formula
• Food allergy management
• Growth and development support
• Digestive concerns (constipation, reflux, bloating)
• Nutrient gaps and deficiencies
• Healthy habits for mealtime and snacks
• Sports and activity nutrition for kids and teens
• Building a healthy relationship with food

If you would like to make an appointment for your child, tap here to complete our application for 1:1 counseling.