top of page

Nutrition Tips for Picky Eaters: Nourishing Growing Bodies

Nutrition is a vital component of a child's growth and development. However, for parents of picky eaters, ensuring their children receive adequate nutrition can be challenging. Picky eating is a common behavior among children, often characterized by selective food preferences and reluctance to try new foods. In this blog, we'll explore nutrition tips and strategies to help parents nourish their picky eaters and support their growing bodies.


Understanding Picky Eating

Picky eating is a normal phase of childhood development, typically emerging between the ages of 2 and 6 years old. Children may exhibit various behaviors, such as refusing certain foods, showing aversions to specific textures or flavors, or preferring familiar foods over new ones. While picky eating can be frustrating for parents, it's important to recognize that most children eventually outgrow this phase.

Creating a Positive Mealtime Environment

One of the keys to managing picky eating is to create a positive mealtime environment. Avoid pressuring or forcing your child to eat foods they dislike, as this can lead to mealtime battles and negative associations with food. Instead, focus on making mealtimes enjoyable and relaxed experiences for the whole family.

Offering a Variety of Foods to Picky Eaters

Expose your child to a wide variety of foods from an early age. Include foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, and dairy products. Encourage your child to explore new foods by presenting them in fun and appealing ways, such as colorful salads, smoothies, or creative food art.

Getting Creative with Presentation

Presentation can play a significant role in encouraging picky eaters to try new foods. Experiment with different shapes, colors, and textures to make meals more visually appealing. Consider using cookie cutters to create fun shapes out of fruits and vegetables or arranging foods into playful designs on the plate.

Involving Children in Meal Preparation

Involve your child in meal preparation and cooking whenever possible. Children are more likely to try foods that they have helped prepare themselves. Take them grocery shopping and let them choose fruits, vegetables, and other ingredients for meals. Encourage them to participate in simple kitchen tasks, such as washing produce, stirring ingredients, or assembling sandwiches.

Setting a Routine for Picky Eaters

Establish a regular meal and snack schedule to provide structure and consistency for your child. Aim for three main meals and two to three snacks per day, spaced evenly throughout the day. Avoid letting your child graze on snacks or beverages between meals, as this can decrease their appetite for nutritious foods during mealtimes.

Being Patient and Persistent

Managing picky eating requires patience and persistence. Understand that it may take multiple exposures to a new food before your child feels comfortable trying it. Be patient and continue offering a variety of foods, even if your child initially rejects them. Celebrate small victories and praise your child for trying new foods, regardless of whether they like them or not.

Limiting Distractions During Meals

Minimize distractions during mealtimes to help your child focus on eating. Turn off the TV, put away electronic devices, and create a calm and peaceful atmosphere at the dinner table. Encourage conversation and family bonding during meals, making them a time for connection and enjoyment.

Being a Positive Role Model

Set a positive example for your child by modeling healthy eating habits yourself. Children are more likely to emulate behaviors they see in their parents and caregivers. Eat a variety of nutritious foods, and demonstrate an adventurous attitude toward trying new foods yourself. Avoid making negative comments about foods you dislike, as this can influence your child's perceptions and preferences.

Consulting with a Healthcare Professional

If you have concerns about your child's eating habits or nutritional intake, consider consulting with a healthcare professional, such as a pediatrician or registered dietitian. They can offer personalized guidance and support based on your child's individual needs and circumstances.


Navigating picky eating can be challenging, but with patience, creativity, and persistence, parents can help nourish their picky eaters and support their growing bodies. By creating a positive mealtime environment, offering a variety of foods, getting creative with presentation, and involving children in meal preparation, parents can instill healthy eating habits that last a lifetime. Remember to be patient, stay positive, and seek professional guidance when needed. Together, we can help our picky eaters thrive and reach their full potential

10 views0 comments


Post: Blog2_Post
bottom of page