Meal Planning

Dealing with Picky Eaters: Strategies for Parents

Picky eating is a common challenge that many parents face when trying to provide nutritious meals for their children. It can be frustrating and worrisome, but rest assured, you are not alone! In this article, we will discuss effective strategies that can help parents deal with picky eaters and ensure their children are getting the nutrients they need.

Understanding Picky Eaters

Before delving into the strategies, it’s important to understand why some children become picky eaters. There can be various reasons behind picky eating behavior, including sensory issues, control and independence-seeking, or simply a dislike for certain tastes and textures. By understanding the underlying causes, parents can tailor their approach accordingly.

1. Be a Role Model

Children often mimic their parents’ eating habits, so it’s crucial for parents to set a good example. Make sure to incorporate a wide variety of healthy foods into your own diet. Let your child see you enjoying fruits, vegetables, and whole grains. Offer them a bite and praise the delicious taste. This will help create a positive association with healthy eating.

2. Involve Children in Meal Planning and Preparation

Including children in meal planning and preparation can give them a sense of control and make them more open to trying new foods. Take them grocery shopping and let them pick out a few items of their choice within healthy options. Involve them in preparing simple recipes, such as making a colorful salad or assembling a wrap. This hands-on experience can make them more excited about meals.

3. Offer a Variety of Foods

Expose your child to a wide range of foods from an early age. Offer a colorful plate with different fruits, vegetables, proteins, and grains. While it’s important to respect your child’s preferences, encourage them to take at least one bite of a new food. Over time, they may develop a liking for it. Remember, it can take multiple exposures to a food before a child accepts it.

4. Make Meals Fun

Transforming mealtime into a fun and enjoyable experience can help combat picky eating. Use cookie cutters to create shapes with sandwiches or fruits. Arrange colorful vegetables into funny faces on the plate. Allow your child to create their own food art. Additionally, involve them in mealtime conversations or play gentle background music to create a relaxed atmosphere.

5. Be Patient and Persistent

Dealing with picky eaters requires patience, as progress may be slow. Avoid force-feeding or pressurizing your child into eating something they dislike, as it can backfire and create negative associations with food. Instead, gently encourage them to try small portions, and praise their efforts. Keep offering a variety of foods and reintroducing previously disliked items, as taste preferences can change with time.

6. Sneak in Nutrients

Sometimes, picky eaters may not consume enough essential nutrients. Sneak in these nutrients by adding pureed vegetables into pasta sauces, blending fruits into smoothies, or incorporating finely chopped vegetables into meatballs or burgers. This way, you can ensure they are getting the necessary vitamins and minerals, even if they are not directly consuming the whole foods.

7. Seek Professional Help if Needed

If picky eating persists and becomes a major concern impacting your child’s growth and well-being, consider consulting a pediatrician or a registered dietitian. They can assess your child’s nutritional needs, provide guidance specific to your child’s situation, and address any underlying issues that may contribute to picky eating habits.


Dealing with picky eaters can be challenging, but with the right strategies, it is possible to overcome this hurdle. Remember to lead by example, involve your child in meal planning and preparation, offer a variety of foods, make meals enjoyable, and be patient and persistent. By incorporating these strategies, you can help your child develop a healthy and balanced relationship with food.