I grew up with two younger siblings that were very picky eaters and I was determined to NOT have picky eater kids but as these things typically workout — I ended up with very picky eaters. Trying to get picky eaters to eat healthy food is such a painful task that we often just give up and let them eat whatever they will ACTUALLY eat. Our schedules are as busy as anyone’s and it is often just easier to give in and let them eat the box of mac and cheese.
But Don’t Give Up! Here are some solutions to help you in this fight!
If you’ve ever faced the mealtime battle of convincing a picky eater to try a new food or eat something healthy, you’re not alone. It’s a challenge many parents face, but with the right strategies, you can help your child develop a positive relationship with healthy foods. Here are several proven strategies to make mealtime less stressful and more successful!
Our number one strategy has been to have the kids help make the meal. This has had amazing results. They love the whole process and we have had excellent results. But if you are looking for more here are some additional proven strategies to get your picky eaters to eat healthy:
10 Proven Strategies
- Start with Small Portions
Serving smaller amounts of new foods can feel less overwhelming for kids. A few bites are enough to build familiarity without pressure. - Make it Fun
Turn fruits and veggies into fun shapes using cookie cutters or create a colorful “rainbow plate” with a variety of foods. Kids love playful presentations! - Introduce New Foods Gradually
Pair a new food with something familiar that your child already likes. For example, offer broccoli with a favorite dipping sauce or sprinkle cheese on top. - Model Healthy Eating
Kids are more likely to try something if they see their parents eating and enjoying it. Be a role model by embracing healthy eating habits yourself. - Create a Routine
Serve meals and snacks at the same times every day. This helps regulate appetite and builds a sense of structure around eating.
B and C watching the salmon they helped prepare - Make Healthy Swaps
Sneak nutrition into favorite meals. Blend veggies into pasta sauce, bake zucchini muffins, or add spinach to smoothies. - Offer Choices
Instead of asking, “Do you want broccoli?” ask, “Would you like broccoli or carrots?” Giving kids options helps them feel more in control. - Use a Rewards Chart
Create a sticker chart where kids earn a reward (non-food-related) for trying new foods. Positive reinforcement goes a long way! - Introduce “Food Explorers” Night
Make it an adventure by dedicating one night a week to trying a new food. Let kids rate it with stickers or draw their reactions. - Keep Snacks Healthy
Limit access to processed snacks like chips and cookies. When kids are hungry between meals, offer fresh fruits, veggies, or nuts.
Our number one strategy for getting picky eaters to eat healthy — get them to help make the food! 
10 Additional Strategies That Have Proven to Be Helpful
- Normalize Repetition
Kids may need to see and taste a food multiple times before they like it. Keep offering it without pressure—sometimes familiarity is the key. - Use Fun Names for Foods
Call broccoli “little trees” or carrots “super sticks.” Playful names make healthy foods more appealing to kids. - Set a No-Pressure Zone
Allow kids to explore and taste food without forcing them to eat. Let them smell, touch, or lick it first—it’s all part of the learning process.
Even four year olds can help make dinner! - Incorporate Dips
Serve healthy dips like hummus, guacamole, or yogurt alongside veggies. Dips make eating fun and add flavor kids enjoy. - Limit Distractions
Turn off the TV and put away devices during meals. Create a calm environment where the focus is on eating and connecting as a family. - Serve Meals Family-Style
Let kids serve themselves from shared dishes at the table. This builds autonomy and encourages them to try new foods in a pressure-free way. - Tell a Story About the Food
Share fun facts about where the food comes from or make up a story about how it “helps them grow strong.” Kids love hearing about the “why” behind their meals. - Involve Them in Meal Planning
Let kids pick one or two healthy recipes for the week. When they have a say in what’s being served, they’re more likely to eat it. - Experiment with Presentation
If your child doesn’t like raw veggies, try roasting them. Not a fan of cooked spinach? Blend it into a smoothie. Experiment to find what works! - Be Patient
Developing healthy eating habits takes time. Stay consistent, stay calm, and celebrate the small wins along the way.
- Normalize Repetition
