Tips for Parents of Picky Eaters

by Cait Sheppard, RD
Vertex Education Ambassador, Nutrition

Do you feel like your little one is a selective eater? As a pediatric dietitian, I can assure you, that you are not alone. Many parents feel this. However, it is normal for children, especially younger ones, to be hesitant to try new foods. Though they are curious little people, they tend to stay on the side of familiarity with food. Did you know, it can take about 7-10 times trying a food to acquire a taste for it?

Here are tips to help your child try and enjoy new foods.

  1. Introduce no more than one to two new items per meal.
    The rest of the meal should be familiar foods. Introduce the new items in small quantities. This will avoid overwhelming your little one, but also limit food waste if they don’t eat it.
  2.  Have them try a “No Thank You” bite. For each food that is new or has previously been tried and unliked, have them take one bite. If they don’t like it, they can say “no thank you” to that food for the meal. But, they tried it!
  3.  Be a good role model. Children are more likely to try food if they see their parents eating it! Show then that you’re willing to try new foods, too!
  1. Offer new foods with familiar sauces. Cooked broccoli or carrots with cheese sauce, and chicken smothered in their favorite dipping sauce, are a couple of examples that may pique their interest in the food.
  2. Offer the same food cooked in various ways. Most vegetables’ taste and texture change with different cooking methods. If they don’t like raw veggies, try steaming. If they don’t like mushy textures, try roasting.
  3. Have them pick out a new food item in the grocery store. Giving them a little control over what they’re trying may make it easier for them to do so.
  4. Allow them to help you cook. Being part of the process may also encourage them to try what they’re making.

If you feel the need to sneak extra veggies into your child’s meals, try one of these:

  • Add minced mushrooms or cauliflower to casseroles or ground meats.
  • Puree butternut squash or carrots and mix into mac and cheese.
  • Add fruits and leafy greens to smoothies.
  • Mix spaghetti squash with angel hair pasta.
  • Mix in grated vegetables (carrots, squashes, broccoli, etc.) into baked goods. Muffins and brownies are great items to try!
  • Add finely diced, pureed, or grated veggies to spaghetti sauce.

Keep in mind:

  • Toddler variation is normal! Your toddler likes a food one day and then the next says “No!”, it could be they aren’t feeling it at that moment, but lack the vocabulary to explain. Even if you love a good hamburger, chances are you’re not always in the mood for one.
  • Never force your child to fully eat a food. This can cause an aversion to that food, trying new foods in general, and even trust issues with you as the parent. There’s a difference between having them try one bite of something and making them eat the whole serving on their plate when they genuinely don’t want to.
  • If your child will only eat 10 or fewer foods, they may need feeding therapy. You can ask their pediatrician for a referral to a therapist near you.

    The more children are exposed to foods, the more likely they are to try it.