Tips for Parents of Picky Eaters

Nov 10, 2021

Welcome to Muir Diablo Occupational Medicine's comprehensive guide to helping parents navigate the challenges of picky eaters. We understand that ensuring your child's proper nutrition is crucial for their growth and overall health. If you're struggling with a picky eater, don't worry - you're not alone! Many parents face this common issue, but with the right strategies and a patient approach, you can help your child develop healthy eating habits.

The Impact of Picky Eating on Children

As a parent, you may be concerned about your child's limited food choices and refusal to try new foods. Picky eating is typically more prevalent in young children, but it can carry over into adolescence and adulthood if not addressed. It can lead to nutritional imbalances and deficiencies, impacting your child's growth and development. However, it's important to remember that picky eating is a normal part of a child's development and can be managed effectively.

Creating a Positive Food Environment

Establishing a positive food environment is crucial in encouraging your picky eater to try new foods. Make mealtime an enjoyable experience by creating a pleasant atmosphere, free from distractions such as television or electronic devices. Set a good example by eating a variety of foods yourself, as children often imitate their parents' behavior. Encourage regular family meals where everyone can share and discuss their day, fostering a positive relationship with food.

Encouraging Exploration and Variety

Introduce new foods gradually to your picky eater, allowing them to explore different flavors, textures, and colors. Offer a variety of healthy options and involve your child in meal planning and preparation. This can include grocery shopping together, allowing them to choose fruits and vegetables they find appealing. Experiment with different cooking methods and recipes to make mealtimes more exciting. Get creative by making food presentation fun and playful, such as using cookie cutters to create interesting shapes.

Scheduling Regular Meal and Snack Times

Establishing a consistent meal and snack schedule can help your picky eater develop a routine and anticipate mealtime. Offer small, regular meals to prevent your child from becoming overly hungry or full, which may affect their willingness to try new foods. Avoid giving excessive snacks throughout the day, as this can disrupt their appetite for meals. Be patient and persistent, as it may take several attempts before your child accepts a new food.

Making Nutritious Foods Appealing

Children are often attracted to visually appealing foods. The presentation of a meal can significantly impact your picky eater's willingness to try new foods. Incorporate colorful fruits and vegetables into their meals, as these are packed with essential vitamins, minerals, and antioxidants. Jazz up plain dishes by adding a sprinkle of herbs or a dash of spices to enhance the flavors. Serve a variety of textures, from crunchy to smooth, to cater to your child's preferences.

Getting Creative in the Kitchen

Engage your picky eater in the cooking process to develop their interest in food. Allow them to help with age-appropriate tasks, such as washing vegetables, stirring ingredients, or assembling a simple salad. This involvement can increase their sense of ownership and curiosity about the food they are preparing. Additionally, involving your child in the cooking process may make them more willing to taste the final product.

Creating Positive Mealtime Experiences

Avoid pressurizing or forcing your child to eat. Instead, focus on creating positive associations with mealtimes. Offer praise and encouragement when they try new foods or make healthy choices. Make mealtimes enjoyable by engaging in pleasant conversation and avoiding any negative or stressful discussions. Remember, fostering a positive relationship with food will make your picky eater more likely to experiment with new flavors over time.

Seeking Professional Guidance

If your child's picky eating habits persist or significantly impact their overall health, it is essential to consult a healthcare professional. They can evaluate your child's nutritional status and provide tailored recommendations to address their specific needs. A healthcare professional can also identify any underlying issues that may contribute to your child's picky eating behavior and offer appropriate interventions.


Helping your picky eater develop healthy eating habits is a process that requires patience and persistence. By implementing the tips outlined in this guide, you can create a positive food environment and encourage your child to explore a variety of nutritious foods. Remember, every child is unique, and what works for one may not work for another. Stay consistent, seek support when needed, and celebrate small victories along the way. Together, we can help your picky eater develop a balanced and healthy relationship with food.