As a registered dietitian and mom of four, I’ve worked with many families dealing with picky eaters, and I’ve also lived it myself. Here are 7 picky eater tips that actually work for real families.
If you have a picky eater at home, you are not alone. Picky eating is very common in toddlers and young children, but that doesn’t make mealtime any less stressful. Many parents worry their child isn’t eating enough vegetables, protein, or variety of foods. The good news is that picky eating is often a normal phase, and there are simple strategies that can help kids learn to try new foods without turning dinner into a battle.
Why Kids Become Picky Eaters
Before we talk about tips, it helps to understand why picky eating happens.
Many kids become picky eaters because:
- Growth slows down after toddler years
- Kids like routine and familiar foods
- New foods can feel scary
- Kids want independence and control
- Some kids are more sensitive to textures
- Appetite changes from day to day
Picky eating is often a normal part of development, and most kids grow out of it over time.
As a parent, you want your children to eat a variety of foods for good reason: it will hopefully lead to nutritious eating habits for them and stress-free cooking for you. So what are you to do when one or more of your children start the oh-so-common picky eating behavior?
7 Picky Eater Tips That Actually Work
- Keep Serving New Foods
Kids often need to see a food 10–15 times before they try it. Keep putting small portions on their plate without pressure.
- Always Include One “Safe Food”
Serve one food you know your child will eat along with the rest of the meal. This helps prevent making separate meals.
- Don’t Pressure Kids to Eat
Pressure often makes picky eating worse. Instead, let kids decide if and how much they eat from what is served.
- Serve Meals Family Style
Let kids serve themselves when possible. Kids are more likely to try foods they choose.
- Make Food Fun and Low Pressure
Snack plates, muffin tins, dips, and build-your-own meals work very well for picky eaters.
- Stick to a Meal and Snack Schedule
Kids eat better when they come to meals hungry but not starving. Try:
- Breakfast
- Morning snack
- Lunch
- Afternoon snack
- Dinner
- Optional bedtime snack
- Remember: It’s Your Job to Serve Food, Their Job to Eat
A helpful mindset is:
- Parent decides what, when, where
- Child decides if and how much
This reduces mealtime battles and pressure.
What to Feed a Picky Eater
Many parents ask what foods to serve picky eaters. Try simple meals with familiar foods.
Good picky eater foods:
- Fruit
- Crackers
- Cheese
- Yogurt
- Eggs
- Peanut butter
- Toast
- Rice
- Pasta
- Chicken
- Smoothies
- Muffins
- Quesadillas
- Oatmeal
- Snack plates
Sample Meals for Picky Eaters
Breakfast Ideas
- Yogurt + granola + fruit
- Peanut butter toast + milk
- Oatmeal + banana
- Egg + toast + fruit
- Smoothie + muffin
Lunch Ideas- School Lunch Ideas
- Turkey and cheese crackers
- Peanut butter sandwich + fruit
- Pasta salad + fruit
- Snack plate with crackers, cheese, fruit, cucumbers
- Yogurt + granola + fruit
- Chicken + rice + fruit
- Pasta + meatballs + fruit
- Quesadilla + avocado + fruit
- Taco bowl
- Sheet pan chicken + potatoes
- Snack plate dinner
Snack Ideas
- Apple + peanut butter
- Cheese + crackers
- Yogurt
- Smoothie
- Muffin + milk
- Banana + peanut butter toast
Picky Eater Snack Plate Ideas
Snack plates work really well for picky eaters because they feel less overwhelming.
Try including:
- Crackers or pretzels
- Cheese
- Fruit
- Veggie
- Protein (turkey, egg, hummus, yogurt)
- Dip (ranch, hummus, peanut butter)
FAQ About Picky Eaters
Is picky eating normal?
Yes, picky eating is very common in toddlers and young children and often improves with time.
How do I get my picky eater to try new foods?
Serve new foods with familiar foods and keep offering them without pressure.
What should I feed my picky eater for dinner?
Serve a family meal and include at least one food your child likes. You might like this post: 3 Ingredient Dinner Ideas for Picky Eaters
Should I make a separate meal for my picky eater?
Most dietitians recommend not making separate meals, but including at least one safe food at each meal.
Conclusion
In the end, you need to do what works for your family. I encourage you to cut yourself some slack, as handling picky eaters IS stressful. You have the control on what you are serving your child, but ultimately it’s up to them as to whether or not they will try OR eat it. Easier said than done, I know. But if your child is growing normally and has plenty of energy, he or she is most likely getting the nutrients they need each day.
One thing that helps immediately is having a simple plan for the week so you’re not scrambling or making multiple meals.
👉 Grab my FREE Weekly Dinner Planner to make dinner easier (even with picky eaters):
