Practical Tips to Support Picky Eaters

As a registered dietitian, one of the most common questions I hear from parents is, “How do I get my child to eat vegetables?” It’s no surprise—when children refuse to try new foods or stop eating foods they once loved, it can feel frustrating and cause worry. As parents, you want to make sure your child is getting all the nutrients they need to grow and thrive. Understanding the reasons behind picky eating can empower families to better support their child’s needs. Let’s dive into why kids may become selective with food and practical tips for helping picky eaters explore new foods in a relaxed, stress-free way.

In this post, we’ll talk about food jags, food aversions, sensory differences, challenges of eating when your child has a low appetite and so much more! I’ll explain why your child is not eating and how you can help them develop a positive relationship with food. I’ll also share some red flags that might signal a need for further help and provide practical tips on how to help them try new foods.

While I focus on children in this post, many of these tips can apply to eaters of all ages!

Picky Eating or Something Else? Let’s Break it Down

The term “picky eater” often carries a negative stigma, but it’s important to understand that it doesn’t mean your child is being difficult. There are many factors at play when a child chooses to eat a limited variety of foods. Let’s look at some common reasons for picky or selective eating and how to best support your child.

Normal Part of Development

It’s normal for toddlers and preschoolers (ages 2-6) to go through phases where their food preferences become more limited. You might have a child who loved avocado and carrots as a baby, only to find they refuse to even look at them. This is part of a normal developmental phase known as “food jags,” where children become fixated on eating the same food repeatedly. At this stage, children are learning to assert their independence, and their tastes can change quickly. 

If this sounds like your situation, know that this may be a temporary phase. Regular check-ups with your child’s healthcare team can help ensure they are growing as expected.

I know it can be discouraging when your child keeps saying ‘no’ to new foods, and it’s tempting to give up and stop offering them altogether. But trust me, persistence is key! Even if they don’t eat the new foods, keep offering them. Smelling, touching, and seeing new foods helps them become more comfortable with new foods.

Practical Tips

• Offer a new food or dropped food (a food they used to eat) alongside foods they like at the moment
• Avoid pressuring them to take a bite
• Don’t offer rewards for eating the food
• Introduce foods neutrally, describe it and connect it to a food they like. “This is a strawberry. It’s red and sweet, like the raspberries you like.”
• Offer small portions, leave plenty of room on their plate to help reduce visual overwhelm
• Consider how much milk your child is drinking. Often when children are offered too much milk, they will prefer that over eating solid foods.

The goal is to keep presenting new foods, even if they don’t eat them. We want kids to build familiarity with foods, see them, smell them, see you eating them. The more familiar they become with the food, the more comfortable they might be trying it in the future.

Getting more support. If you have concerns with your child’s growth, it’s a good idea to consult with a Registered Dietitian who specializes in pediatric nutrition. They will advise you how to change up meals and snacks to help your child get more nutrition in and to make meal times less stressful for all.

Sensory Preferences

We often overlook how much sensory input food provides. Temperature, texture, softness, firmness, smell, look – each of these stimulates our senses.  Think of each of these qualities as existing on a spectrum. A food could be crunchy, smooth, or soft, and your child’s food preferences are somewhere on each of these continua. Our job is to understand where their ‘sweet spot’ lies. When food doesn’t align with their sensory preferences, it will make eating difficult and at times overwhelming.

Children who are hypersensitive to sensory input may struggle with foods that offer a lot of stimulation—like crunchy, chewy, or strongly flavored options. They might prefer softer foods with mild flavors and less seasoning. They may also prefer a quieter eating environment that lowers chewing noises and food smells.

Children who are hyposensitive to sensory input often seek foods with a more intense sensory experience. These kids may love crunchy, spicy, or well-seasoned foods, and they might struggle with softer or blander options.

To help your child explore new foods, observe patterns in the textures, tastes, smells, and appearances of the foods they enjoy. Offer them new foods with similar sensory qualities, and prepare them in ways that match their preferences. For example, if your child loves crunch, try offering a crispy apple instead of a soft banana.

Practical Tips

• Take note of the textures your child enjoys and offer foods with similar sensory qualities.
• Consider the eating environment, does your child need more or less stimulation? Think about sound, smell, lighting, amount of food on the plate, distractions.
• Offer food at predictable times, every couple of hours throughout the day (age dependent)
• Avoid pressuring them to take a bite
• Don’t offer rewards for eating the food
• Have meals together, keep conversation light and enjoyable

Getting more support. If you would like more support, consider working with a pediatric feeding therapist and a Registered Dietitian. They can offer strategies to improve mealtimes, reduce overwhelm, and make eating more enjoyable. The goal is to help your child build confidence around food and create a positive, pressure-free mealtime experience.

Chewing and Swallowing Difficulties

If your child is having trouble chewing or swallowing, they might be struggling with the mechanics of eating. This is common in those with a history of a tongue tie or infant tube feedings.

Getting more support. If your child chews excessively, pockets food or gags, see a Speech-Language Pathologist for an evaluation.

Past Negative Experiences with Eating

Children who have been tube-fed or experienced medical interventions that made eating painful may develop negative associations with food. Similarly, kids who had food allergies early on may feel fearful about trying new foods. Even a stomach bug can make a child more cautious, as they may fear getting sick or vomiting.

If you notice increased fear or anxiety around eating, or if they are hesitant to eat foods they once enjoyed after recovering, it’s important to pay attention.

Focus on creating calm, positive mealtimes. Avoid pressuring them to eat certain foods but continue offering familiar ones or new foods in a relaxed way. Reassure your child that the food is safe and explain that it won’t cause any harm, like an allergic reaction or tummy ache. Keep the atmosphere gentle and non-pressuring to help them feel more comfortable.

Practical Tips

• Continue offering foods gently, without pressure to eat.
• Create calm and positive mealtimes
• Reassure your child that the food is safe
• Avoid pressuring them to take a bite
• Don’t offer rewards for eating the food

Getting more support. Depending on the situation, a Speech-Language Pathologist or Pediatric Psychotherapist can help.

Fear of New Foods

Many children go through a phase where they’re hesitant or even fearful of trying new foods, typically around ages 2-4. Some kids are naturally more cautious, and their temperament makes them wary of new experiences, including food. This is normal and not something that needs to be ‘fixed.’ They feel safest sticking with the foods they know.

To help your child, create a safe and positive mealtime environment. Always offer 1-2 foods they enjoy at each meal, along with new foods. Let them explore the new foods at their own pace, without any pressure to eat them. The key is to make these foods familiar, so they feel more comfortable and eventually choose to try them.

Practical Tips

• Eat meals together. Let them see you enjoy new foods and explain what they are and how they taste. 
• Offer new foods in small portions alongside familiar favorites. Keep it simple— plate just a bite or two to avoid overwhelming them. 
• Involve them in food preparation and allow them to touch and explore the food without any pressure to eat.
• Serve foods in different shapes (carrot coins, carrot sticks, shredded carrot) 
• Offer foods that are similar to foods they like (if your child likes applesauce, offer apple slices). Neutrally explain the connection to the food they like: “This is an apple slice, it takes like applesauce, it is crunchy.”
• Avoid pressuring them to take a bite
• Don’t offer rewards for eating the food

By touching, seeing, and talking about new foods, these foods will become more familiar to your child. The goal is to help them feel more comfortable around these foods.

Patience is key! Keep introducing new foods in a relaxed, non-pressuring way, and over time, they may become more comfortable with them.

Disinterest in Eating

Some children aren’t very interested in food. They might not feel strong hunger cues and may view eating as more of a chore. If this sounds like your child, try making eating as simple and predictable as possible.

Practical Tips

• Create a predictable eating schedule. Pair eating times to other activities that are happening regularly throughout the day. Having a familiar cadence throughout the day will help your child know that a meal or snack is coming. 
• Serve small portions of both preferred and new foods. Smaller servings can actually encourage your child to eat more, as it feels less overwhelming. If they finish what’s on their plate and ask for more, be ready to serve more food.
• Set up a snack bin in the fridge with your child’s favorite snacks. This makes it easy for them to find what they like without feeling overwhelmed by too many choices in the fridge.
• Set up a snack bin or shelf in the pantry. This gives your child a go-to spot for snacks when they’re hungry, making it easier for them to find something.
• Pair mealtime with a fun activity, like coloring or listening to music. Light distractions can help make eating more enjoyable, as long as they don’t interfere with actually eating.

Make mealtime as low-stress as possible to help them develop a better relationship with eating.

ARFID – Avoidant Restrictive Food Intake Disorder

Selective eating and eating difficulties may be signs of ARFID. Individuals with ARFID often have a very limited food intake, which can lead to poor growth, health issues, and difficulties in daily life. They may experience fear of new foods, aversions to certain textures or flavors, and a fear of choking or vomiting. Some may also show a lack of interest in food. Treatment for ARFID should be personalized to meet the individual’s specific needs. The strategies mentioned earlier in this post can be helpful to some folks with ARFID. It is important to work with providers who specialize in ARFID (this can include a Registered Dietitian, Psychotherapist, Occupational Therapist, Medical Provider, Psychiatrist).

When to be Concerned

Parents often come to appointments feeling worried and uncertain, and that’s completely understandable. These are common red flags and suggestions for where to get more support:

• Your child isn’t gaining weight. Children (and teens) are supposed to gain weight as they grow. If your child is not gaining weight or is losing weight, it could or show they’re not getting enough nutrition. Regular check-ups with your medical provider are essential to ensure your child is growing as expected. If your child falls off their growth curve, reach out to Registered Dietitian to discuss ways to boost their nutrient intake and get back on track.
• Your child eats fewer than 20-30 foods. Take an inventory of the foods your child typically eats. If they eat fewer than 20-30 foods, or their food choices are shrinking over time, this may signal a deeper issue. When your child stops eating foods without replacing them, it’s a red flag. A Registered Dietitian or feeding therapist can help develop a plan to broaden their food options.
• Your child has trouble chewing, swallowing, or often gags. A Speech-Language Pathologist can assess the situation and recommend effective solutions.
• Your child had an unpleasant eating experience (like food allergy, choking, vomiting) and is now avoiding all foods. It is important to consult your pediatrician as soon as possible. They may recommend seeing a pediatric Psychotherapist, Registered Dietitian, or Speech-Language Pathologist.

Bottom line: If you’re ever concerned, don’t hesitate to seek help. As a parent or caregiver, you know your child best. If something doesn’t feel right, trust your instincts and reach out for support. You and your child deserve the support needed to navigate eating challenges.

Final Thoughts

Many children struggle with eating, so it’s important to approach the situation with patience and understanding. Start by ruling out any underlying health concerns to ensure there are no medical issues at play. Keep offering new foods, stay calm during mealtimes, and remember that creating a positive relationship with food is the goal. The goal is to help your child feel comfortable, confident, and open to exploring new foods at their own pace.

If you’re feeling concerned or need more personalized support, don’t hesitate to reach out. I’m here to help you and your child navigate picky eating with confidence and ease.

Want more help expanding your child’s palate or working through feeding challenges? Schedule an appointment with me today! Nutrition visits are often covered by insurance. Let’s work together to make mealtime easier and more enjoyable for your family.