Having a picky eater at home can be a challenge for any parent. Meal times can become stressful and frustrating as children refuse to try new foods or eat a limited variety of options. But fret not, as there are strategies that can help you navigate this phase and instill healthy eating habits in your child. In this article, we will discuss effective strategies for dealing with picky eaters.

1. Lead by Example

Children often imitate their parents’ behaviors, and this extends to eating habits. Showing enthusiasm for trying new foods and enjoying a diverse range of dishes can influence your child’s food choices. Make an effort to include a variety of colorful fruits, vegetables, whole grains, and lean proteins in your own meals. Let your child see you savoring these foods and expressing enjoyment. They are more likely to be receptive to trying new things if they see you doing the same.

2. Make Mealtime Fun

Transforming mealtime into an enjoyable experience can help encourage picky eaters to try new foods. One way to do this is by involving your child in meal preparation. Give them age-appropriate tasks such as washing fruits and vegetables, stirring ingredients, or arranging food on the plate. This active participation can increase their enthusiasm and make them more open to trying new dishes.

Additionally, consider making meals visually appealing. Use colorful ingredients and creative presentations to make the dishes more inviting. You can also make themed meals or arrange food in fun shapes to pique your child’s interest. Remember, the more enticing the meal looks, the more likely your picky eater will be willing to give it a try.

3. Gradual Introductions

Rather than overwhelming your child with a plate full of unfamiliar food, introduce new items gradually. Start by incorporating small amounts of new foods alongside familiar ones. This way, your child will feel less intimidated and more inclined to try the new food without feeling pressured to finish it. Over time, gradually increase the portion size of the new food.

Repetition is also key. Research suggests that it may take up to 15 exposures to a new food for a child to accept it. Don’t give up after the first few attempts. Keep offering small servings of the food and eventually, your picky eater may learn to like it.

4. Sneak in Nutrients

If your child consistently refuses certain nutritious foods, get creative and find ways to sneak in these nutrients. For example, if your child dislikes vegetables, you can blend them into sauces, soups, or smoothies. Grating vegetables like zucchini or carrots into pasta sauce can add extra vitamins and minerals without altering the taste significantly. Similarly, hiding fruits in muffins or pancakes can offer a sweet treat while providing essential nutrients.

Keep in mind that the goal is to eventually build a positive relationship with these healthy foods, so continue to expose your child to them in their original form as well.

5. Offer Choices

Picky eaters often feel a sense of control when given choices. Rather than forcing them to eat specific foods, give them options within certain parameters. For example, ask if they would like an apple or a banana for a snack or if they prefer broccoli or green beans as a side dish. This empowers your child to feel involved in the decision-making process and increases the chances of them trying the foods they have chosen.

6. Stay Calm and Patient

Dealing with a picky eater can be frustrating, but it’s crucial to stay calm and patient throughout the process. Children can pick up on parents’ stress and negativity, which may exacerbate their picky eating habits. Avoid power struggles, threats, or bribes, as they can create a negative association with food. Instead, remain positive and avoid placing too much emphasis on specific foods. Encourage your child to explore new foods at their own pace, reassuring them that it’s okay if they don’t like everything.


Dealing with picky eaters can be challenging, but by employing these strategies, you can create a positive and supportive environment for your child to develop healthy eating habits. Remember to lead by example, make mealtime fun, introduce new foods gradually, sneak in nutrients when necessary, offer choices, and maintain a calm and patient demeanor. With time and consistency, your picky eater may become more adventurous and willing to try new foods.