10 Tips for Dealing with a Picky Eater

Picky eating is a common phase in childhood, typically starting around 18 months to 2 years old and often improving by age 5. While frustrating, it’s a normal part of development. Instead of forcing food, focus on creating a positive, stress-free eating environment that encourages healthy habits.

Why Are Some Kids Picky Eaters?

Picky eating can be influenced by:

• Genetics: If a parent was picky, their child may be too.
• Control & Independence: Toddlers often assert control by refusing food.
• Negative Associations: Past experiences (e.g., getting sick after eating a food) can create aversions.
• Delayed Introduction to Solids: If a child is used to purees, transitioning to solids may be harder.

10 Tips to Help a Picky Eater

1. Offer a Variety of Foods

Serve a mix of familiar and new foods at each meal. Your child’s overall intake over a week is more important than what they eat in one sitting.

2. Serve Family-Style Meals

Let children choose what to put on their plate. This gives them a sense of control and increases their willingness to try new foods.

3. Pair New Foods with Favorites

Introduce new foods alongside familiar ones. For example, if your child likes chicken nuggets, add a few green beans on the side.

4. Keep Trying

A child may need 10+ exposures to a new food before accepting it. Encourage the phrase “I don’t like it yet” instead of outright rejection.

5. Use a Tasting Plate

Offer a small “try-it” plate with new foods. If they don’t like it, they can place it back without pressure.

6. Eat Together as a Family

Children who see parents enjoying a variety of foods are more likely to try them. Regular family meals also have social and academic benefits.

7. Let Kids Decide Their Portions

Avoid pressuring kids to “finish their plate.” This can disrupt their natural hunger and fullness cues, potentially leading to overeating.

8. Involve Kids in Grocery Shopping & Cooking

Children are more likely to eat foods they helped select or prepare. Let them pick a new fruit at the store or help stir ingredients at home.

9. Keep Mealtimes Positive

Avoid mealtime battles. Don’t label your child as a “picky eater”—it can reinforce the behavior. Keep conversations fun and light.

10. Don’t Use Dessert as a Bribe

Saying “eat your veggies or no dessert” makes treats seem more valuable. Instead, occasionally serve a small dessert with dinner to normalize balance.

Picky Eating in Neurodivergent Children

Children with sensory sensitivities (such as those on the autism spectrum) may struggle more with picky eating. Some helpful strategies include:

• Identifying patterns (e.g., rejecting certain textures or colors).
• Introducing foods through sensory play (e.g., finger painting with yogurt).
• Avoiding food tricks (hiding ingredients can break trust).

If picky eating is severe (fewer than 20 foods, poor growth, or weight loss), consult a pediatrician or dietitian. In rare cases, a child may have Avoidant/Restrictive Food Intake Disorder (ARFID).

Final Thoughts

Most kids outgrow picky eating. Stay patient, keep meals enjoyable, and trust that your child will gradually expand their food choices.