How to Handle a Picky Eater (Ages 5 to 8)

By school age, most children become more open to new foods, but occasional food jags—where they insist on eating the same things repeatedly—are still common. They enjoy familiar routines and may still assert control over food choices. The key is to keep mealtimes low-pressure and positive while encouraging variety.

Tips for Introducing New Foods

✔ Offer a Variety, but Keep It Casual
Place new foods on the table instead of directly on your child’s plate. Let them decide what to try without pressure.

✔ Limit Choices
Instead of asking, “What do you want for dinner?” serve a balanced meal with at least one familiar food your child likes.

✔ Small Portions First
If your child is willing to try a new food, start with a small taste rather than a full serving to avoid overwhelming them.

✔ Consider Texture and Sensory Sensitivities
Some kids dislike foods based on texture, color, or past negative experiences. If a food is consistently rejected, take a break and try again later.

✔ Make Lunch Exciting
When packing lunches, let your child help choose foods, and occasionally include a fun surprise to encourage variety.

✔ Involve Kids in Food Prep
Children are more likely to try foods they help shop for, cook, or even grow. Give them simple kitchen tasks to build interest in meals.

✔ Boost Nutrition in Familiar Foods
Add tuna to grilled cheese, tofu to spaghetti sauce, or veggies to pizza for extra nutrients without drastic changes.

✔ Make Nutrition Fun
Use charts or fun facts about how food helps their body (e.g., “Oatmeal gives you energy for playing!”).

✔ Know That Kids Eat Differently Outside Home
Children often try new foods at school or with friends more easily than at home—this is normal and can expand their palate over time.

✔ Be Flexible with Breakfast
If traditional breakfast foods don’t appeal, offer alternatives like a PB&J sandwich, a smoothie, or an egg taco.

Encouraging a Wider Variety of Foods

Setting a good example is more effective than forcing a child to eat. If a child is pressured to eat something, it may lead to stubbornness or long-term food aversions.

Rather than worrying about each meal, look at their overall diet over the week. Studies show that most picky eaters still get adequate nutrition. If concerns persist, a multivitamin may be helpful.

Is My Child Eating Enough?

Growth isn’t always steady. If your child seems to be growing slowly, check in with a pediatrician but avoid making mealtimes stressful. Encouraging a relaxed, enjoyable atmosphere helps children develop a lifelong healthy relationship with food.