Most kids are at least a little picky when it comes to food. As a parent this can be problematic for many reasons. Picky eaters can make it hard to fix dinners that everyone enjoys. Picky eaters also tend to avoid many foods that are actually good for them and which they need for a well balanced diet. The key to dealing with picky eaters is to give them choice and not make it a battle. At the same time, be firm and consistent about certain things. Here are some tips for how to deal with a picky eater and help open kids up to a variety of healthy foods.
Tips For How To Deal With Picky Eaters
Picky eating is something many parents of picky eaters face, especially with young children who may be fussy eaters at meal time. While it can feel like a challenge, offering healthy meals and snacks is a good idea to help encourage healthy eating habits early on. Simple options like peanut butter with fresh fruit, whole grains, or other healthy snack choices can introduce a variety of nutritious foods in a way kids enjoy. By gently exposing them to a variety of foods, parents can make mealtime less stressful and set the foundation for long-term healthy eating.
Try One Bite Rule
To begin with, we have always had a rule in our house that you must try at least one bite. Then if the kids don’t like it, we can talk about it. But they have to always at least try it. This encourages kids to be open to new foods right from the start. It also gives them the opportunity to express their preferences.
Our try one bite rule applies each time we eat that food. For example, my son didn’t like peas at first. However, I always had him try at least one bite each time we had them as part of a meal. This was so that the taste for peas would grow on him over time. I explain that our taste buds can change with time. As we grow, our preferences may change.
Image from Creative Kids Snacks
Inventive Cute Snacks
Inventive snacks like ants on a log that capture their interest are likely to be eaten. You can use cookie cutters to make sandwiches and fruit into fun shapes. Additionally, you can arrange fruits and veggies into fun shapes like the celery Christmas tree above, an orange slice caterpillar or the veggie train below.
Healthy Recipes For Picky Eaters
Another tip for how to deal with picky eaters is that you can sneak healthy foods into familiar foods. In this way, their palate can become accustomed to the flavors slowly.
The sure stand by is taking recipes they already like and tweaking them to include some healthy components that they won’t notice you have introduced. For example, slip some zucchinis into your pasta sauce. You can mix all kinds of fresh fruits and veggies into smoothies. Yogurt loaded with fruit and a bit of hot fudge sauce or whip cream is sure to go down. If your kids like chicken nuggets, try baked chicken nuggets and/or baked fish strips.
Try these healthy recipes for picky eaters that add or sub healthy ingredients into dishes they may already enjoy:
Model Good Eating Habits
Another important point is that modeling eating the desired foods is important. If you make a snack and start eating it, they will be sure to ask what it is. This leads to them wanting to have some!
TV Snacks
When introducing new or healthy food snacks, you may want to slip a tray onto the coffee table while they are watching a cartoon. Kids seem to eat without thinking when watching TV. You might get some healthy fruits and veggies into them before they even think to ask about them!
Enlist Your Child’s Help
Another great trick for dealing with picky eaters is to get them to help you grow food and/or prepare meals. They are more likely to eat it if they get to pick it themselves. If they have put effort into the food preparation, it often leads to better acceptance. Help them make their own healthy trail mixes and bake their own healthy muffins. Even making their own healthier cookies is a step in the right direction.
Conclusion
For picky eaters, it can be helpful to offer a variety of options that are familiar yet slightly different or new. Blend fruits and vegetables with yogurt or non-dairy milk for a nutritious and tasty drink. Also, blend vegetables like carrots, spinach, or squash into the pasta sauce. Make a trail mix with nuts, seeds, dried fruits, and a few chocolate chips for a balanced snack. The key is to involve picky eaters in the food preparation process. Offer choices within a framework of healthy options.
Introducing new tastes and unfamiliar foods doesn’t have to be overwhelming—sometimes simple food items like carrot sticks with sour cream or apple slices are a great way to add nutritional value while keeping things kid-friendly. When the whole family shares a balanced variety from each food group, even the fussiest eaters are more likely to give something new a try. With patience and creativity, parents can make healthy eating enjoyable and help children develop lasting, positive relationships with food. I hope you found these tips for how to deal with picky eaters helpful. What tactics do you use for how to deal with a picky eater?
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Melissa @ Mommy Living the Life of Riley! says
That was such a helpful post! I like how you make trying new things less overwhelming for kids—sometimes it just takes that first try before they realize they actually enjoy it. Encouraging good nutrition and making healthy food choices feel fun instead of forced is such a game changer for families. 🙂
Linda says
Early eating experiences really do shape a child’s diet, and I love how you highlight simple dinner ideas that make mealtime a positive experience. Offering nutritious meals not only supports healthy growth but also plays such an important role in brain development. Great post. Thanks!
Spark says
This is such a helpful post for parents of picky eaters! I love how you included simple ideas like carrot sticks and apple slices—such a great way to add nutritional value while making mealtime fun for the whole family. Trying new tastes together really does encourage even the fussiest eaters to explore different food groups.
devirsoft says
This is such a helpful topic—making healthy food appealing to picky eaters can be challenging, and your approach brings practical and creative solutions. It’s great to see ideas that not only focus on nutrition but also on making meals fun and enjoyable for everyone.
Adam says
Such a helpful post! I really appreciate all the practical tips for dealing with picky eaters. The “one bite rule” and the idea of making food fun with creative presentations are especially great takeaways. I also love the reminder that kids are more likely to try something when they help prepare it. These are simple strategies, but they make such a big difference in helping kids build healthy eating habits. Thanks for sharing!