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Conquer Picky Eating & Enjoy Dinnertime Again!

Exasperated by nightly battles over vegetables & endless pleas for fries? Join the club! Picky eating is a parent's universal struggle, but there's hope! This post is packed with practical tips & strategies to transform mealtimes from stressful to enjoyable.




Understanding Picky Eating:

Before diving into solutions, let's explore the reasons behind picky eating.


  • Developmental Stage: Toddlers and preschoolers naturally go through phases of food curiosity and rejection. It's part of their exploration of independence and learning about the world around them.

  • Sensory Sensitivities: Some children are more sensitive to certain tastes, textures, or smells, making them hesitant to try new foods.

  • Psychological Factors: Negative experiences with food, like choking or food poisoning, can lead to anxiety around mealtimes.

  • Parental Influence: Pressuring, bribing, or forcing children to eat can backfire, creating a negative association with food.


Picky eating is usually a normal part of childhood development. Most children will outgrow it with patience and guidance. However, if your child's eating habits are causing significant weight loss, nutritional deficiencies, or extreme anxiety, consult a pediatrician or registered dietitian for personalized advice.



Building a Positive Mealtime Environment:


  • Involve your child: Let them choose a few items for the grocery list or help with simple meal preparation tasks. This fosters a sense of ownership and control over their food choices.

  • No pressure, no bribes: Avoid coercion or reward systems for eating certain foods. These methods, while well intentioned, can create unhealthy relationships with food and backfire in the long run.

  • Make mealtimes fun: Engage in conversation, play games, or tell stories to create a positive association with food and spending time together as a family.

  • Be a role model: Children learn by observing adults. Show them you enjoy a variety of healthy foods and model mindful eating habits.

  • No Food Fights: Ditch labels like "good" or "bad" food. Positive mealtimes without pressure foster a healthy relationship with food.



Strategies for Encouraging New Food Acceptance:



  • Repeated exposure: It can take up to 15-20 exposures for a child to accept a new food. Don't give up after one or two tries! Keep offering it in different ways.

  • Start small: Serve tiny portions or bites of new foods alongside familiar favorites. This reduces pressure and allows for gradual exploration.

  • Pair familiar with unfamiliar: Serve new foods alongside dishes your child already enjoys. This can make them feel more comfortable trying something new.

  • Get creative: Make food fun and visually appealing. Cut sandwiches into shapes, arrange fruits and vegetables into colorful patterns, or involve your child in decorating plates.


Patience and a positive approach are key when dealing with picky eaters. Focus on creating a happy and relaxed mealtime environment, offer a variety of healthy foods, and encourage exploration without pressure. 


The Role of a Dietitian:


Assessing Nutritional Needs: A dietitian can ensure your picky eater is getting all the necessary nutrients, even with limited food choices.


Custom Meal Plans: Dietitians can create customized meal plans considering your child's preferences and limitations. 


Support and Guidance: Mealtimes with picky eaters can be stressful, to say the least. A dietitian can also provide valuable strategies for managing picky eating behaviors and creating a positive mealtime environment.  


Would you like nutrition guidance for yourself or your family? Book a virtual appointment or a free call. Or email me shaina@coralsprout.com with any questions. 




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