Picky eaters: strategies to encourage healthy eating habits in children

Good nutrition is crucial for young children to help them grow healthy and strong. Early eating experiences play a significant role in shaping lifelong eating habits, making introducing a variety of nutritious foods during childhood essential.¹ However, navigating the world of picky eating can be challenging for parents and caregivers. Do any of these scenarios sound familiar? “My son will only eat Cheerios” or “My daughter refuses to eat green vegetables.”

Understanding picky eating behavior 

It’s normal for children to reject foods on the first try or even prefer just a few foods for a time. They may also resist having foods touch each other on the plate or refuse foods they previously liked. These behaviors often diminish by the age of 5, but in the meantime, patience and consistency are key. Children may need to try some foods multiple times before they develop a taste for them, sometimes requiring more than ten exposures to a new food.¹

Tips for feeding picky eaters 

Keep trying! If your child doesn’t initially like a particular food, don’t give up. Here are some strategies to make repeated attempts more manageable:^1,2

• Freeze small portions: Freeze small bites of different foods so you can offer them again later without wasting large amounts.
• Wait and reintroduce: Wait a few days or even a week before trying the new food again. This gives your child time to approach it with a fresh perspective.
• Combine foods: Mix new foods with ones your child already enjoys, such as breast milk or a favorite side dish. This can make unfamiliar tastes more palatable.

Make It fun! Children are more likely to try new foods when eating is enjoyable. Consider these playful approaches:^1,2

• Be silly: Create funny faces with fruits and vegetables on your child’s plate. The visual appeal can spark excitement.
• Colorful choices: Offer a rainbow of fruits and vegetables for snacks and meals to make the plate visually appealing and encourage variety.
• Get hands-on: Let your child touch and smell their food. This sensory exploration can make them more comfortable with trying new tastes and textures.

Lead by example

Children are more likely to try new foods when they see adults enjoying them. Model healthy eating by tasting the new food first and showing your child that you like it.³ Encourage your child to join you in the experience.

Offer choices

Empower your child by giving them control over their food choices. For instance, present two or three healthy options and let them decide which one to try.⁴ This sense of autonomy can reduce resistance and build positive associations with food.

Introducing a variety of tastes and textures

Providing foods with diverse tastes and textures can help children develop a broader palate. Start with smooth or mashed foods and gradually progress to finely chopped or ground textures as your child’s chewing and motor skills develop. Ensure that foods are served in appropriate sizes and consistencies to prevent choking.⁵

Examples of textures to Introduce:⁵

• Smooth (strained or pureed)
• Mashed or lumpy
• Finely chopped or ground

Involving kids in food preparation

Engage children in preparing healthy meals and snacks. Even young children can participate by washing or sorting food. Encourage them to use their senses—smell, touch, and taste—during the cooking process. For example, prepare the same fruit or vegetable in different ways, such as roasted or steamed, to expose your child to varying flavors and textures.⁵

Additional tips for healthy eating habits

• Keep fruits and vegetables visible on the kitchen counter as a reminder of healthy snack options.⁵
• Serve water instead of sugary drinks, adding fresh fruits like berries or lemon slices for a splash of color and flavor.⁵
• Encourage kids to explore new foods at their own pace, always focusing on making mealtime a positive experience.⁶

By implementing these strategies with patience and creativity, parents and caregivers can help picky eaters develop a love for healthy foods that support their growth and development.

Sources:

1. CDC, Tips to Help Your Picky Eater, January 19, 2024.
2. CDC, Picky Eaters and What to Do, November 22, 2024.
3. American Academy of Pediatrics, healthychildren.org, How do I help my picky eater try more healthy foods? Updated June 21, 2024.
4. CDC, Picky Eaters and What to Do, November 22, 2024.
5. CDC, Tips to Help Your Picky Eater, January 19, 2024.
6. American Academy of Pediatrics, healthychildren.org, How do I help my picky eater try more healthy foods? Updated June 21, 2024.