6 Tips for Feeding Fussy Kids

Picky eating is a common experience among young children (ages 2 to 6). While picky eating behaviors are typically temporary, they can feel endlessly frustrating for parents and caregivers. Thankfully, there are some strategies we can use at the dinner table to help stoke their curiosity and encourage healthy food choices.

Have the child get involved

Children are very new to being people, which means they are learning about things like autonomy and the word “no” for the first time. This can manifest in the form of picky eating. Providing choices can help your child feel like they are in the driver's seat and give them some control over their intake. The following are three ways to help your picky eater feel a part of the process:

• Instead of telling them “Eat these strawberries” or asking “Do you want strawberries?”, try “Would you like to have strawberries or raspberries?”.

• Allow them to choose a piece of produce at the grocery store. This can boost their willingness to try that food, as well as encourage excitement and curiosity about fruits and veggies.

• Involve them in the cooking process. For example, getting to stir the soup or add something to a mixing bowl may make them feel more enthusiastic about the meal, because they took part in creating it.

Pair it with the fun stuff

Pairing the new food with preferred foods will help kids feel more comfortable trying something unfamiliar. What utensils they use matters too; do they have a special spoon or plate? These things can provide comfort during meal and snack times. Changing the location of where you eat can also make new foods feel fun and exciting. For instance, having a picnic in the yard rather than eating at the kitchen table.

Small portions

When introducing the new food, present it in a small portion, and let them know there is more available if they are interested. It may take them some time to develop a taste for it, so they may only be interested in a bite the first handful of times it is presented. This also makes it easier to keep the mood casual and positive. Rather than demanding they eat a portion of it on their plate, you can ask if they want to try a “sample” of a food.

Transform the veggies

Your child may not feel ready to try the new food in its whole form, whether that be due to taste, smell, texture, or color. Making it a part of foods they are more familiar with can help!

For example, if your child refuses to eat roasted or steamed vegetables, but loves macaroni and cheese, try blending cooked cauliflower and combining it with the cheese sauce. Maybe they have no interest in blueberries, but blending berries in pancake mixture to make “purple pancakes” could be a more approachable option.

This strategy is timeless. Even as an adult, “sneaking” spinach into pesto sauce or zucchini into tomato sauce is a great way to increase vegetable intake.

Eat with them

Children are more likely to try the food if you are eating the food with them. You are someone they trust and feel comfortable around; therefore, by consuming the food, you are showing them it is safe for them to eat it too. Try to model a positive attitude about the food by describing its texture, color, and smell with enthusiasm.

Patience and persistence

Exposure to the food helps children feel more open to trying it down the line. It is normal for the child to refuse trying a new food the first few times, maybe even the first twenty times. Do your best to remain calm and positive if they refuse, and just try again another time. 

It’s good to keep in mind that as long as your child is growing at a rate your pediatrician has deemed satisfactory, they’re probably eating enough to be healthy. For those experiencing behaviors that go beyond picky eating, such as ARFID (Avoidant/Restrictive Food Intake Disorder), your pediatrician can connect you with health care professionals who specialize in treating ARFID. 

You can find many of these tips and more here, a guide to “Healthy Tips for Picky Eaters" from the USDA WIC program, or here, “How Occupational Therapy Can Help Your Child Become a Successful Eater” from Allied Services Integrated Health. 

Words: Huel US Senior Nutritionist - Madeleine Peck, RDN, CDN