Figuring out why your child is a picky eater is the first step. Some children are put off by certain textures, smells or tastes, while others stick to familiar foods out of habit. Once you know what’s behind the pickiness, it becomes easier to address it.
Making meals colourful and fun can work wonders. Imagine a plate that’s a rainbow of vegetables and fruits, or a funny face made from different food items. Sometimes, the visual appeal can make eating more exciting for a child.
Get them involved! Children often like what they’ve helped make. Next time you’re cooking, bring them into the kitchen. They can pick ingredients, wash vegetables, or even mix a salad. Cooking together can spark interest in new foods.
Introduce new foods gradually. Some children need multiple exposures before they accept a new food, so try offering small amounts regularly without pressure. Rather than making a big deal out of it, simply place a tiny portion alongside familiar foods. Over time, repeated exposure can turn hesitation into acceptance.
Pair familiar with new. When serving something unfamiliar, offer it alongside a favourite dish. This reduces resistance and gives them the confidence to explore different flavours without feeling overwhelmed. Since there is plenty of food on their plate that they like, they don’t feel any pressure to eat the unfamiliar food. And without pressure, mealtimes won’t turn into a battle.
Keeping mealtimes relaxed is essential. If eating turns into a battle, kids can shut down. Try to stay calm and supportive. Avoid putting pressure on them, because it increases resistance and makes mealtimes stressful.
Respect their appetite. Forcing food can lead to frustration and refusal, so if they don’t eat something, continue offering it occasionally without pressure. Tastes evolve, and some foods that were previously rejected may become favourites in time.
Be their role model at the table. Kids notice what is on our plates. And young children often want what the grown-ups are having. When they see you enjoying a variety of foods, they may want to try them too. Just put a little bit of each item on their plate or on an additional small plate for them and let them eat what they like and leave what they don’t like without comment. Just make a mental – or written – note of what they did and didn’t eat. You will then be able to add any healthy items to their menu. Eating together as a family and clearly enjoying different dishes will often make them curious and eager to try new things themselves.
With patience and a gentle approach, your child’s confidence in trying new foods will grow and you will have turned mealtime into a healthy, enjoyable experience for everyone.
Are you looking for more ways to support your child’s eating habits? Check out our book recommendations for helpful books on fostering a positive relationship with food!