If you have a child who is a picky eater, you’re not alone. Many parents face the challenge of encouraging their children to try new foods and expand their palates. Picky eating can be a frustrating phase, but with patience and the right approach, you can help your child develop healthy eating habits. Here are some tips on what to do when your child is a picky eater.

1. Be Patient and Understanding:

First and foremost, it’s important to approach picky eating with patience and understanding. Understand that it’s common for children to go through phases of picky eating, and this behavior is usually temporary. Avoid putting too much pressure on your child to eat specific foods, as this can create mealtime stress.

2. Offer a Variety of Foods:

Expose your child to a wide variety of foods from a young age. Their diet includes fruits, vegetables, whole grains, lean proteins, and dairy products. Offer different textures, colors, and flavors to make meals more appealing and exciting.

3. Create a Positive Mealtime Environment:

Make mealtime a pleasant and relaxed experience. Avoid power struggles or making mealtime a battleground. Create a positive atmosphere by sitting together as a family, minimizing distractions (like TV or phones), and engaging in enjoyable conversations.

4. Set a Good Example:

Children often mimic the eating habits of adults. Set a good example by eating a balanced diet and showing enthusiasm for trying new foods. When children see adults enjoying various foods, they are more likely to be open to trying them themselves.

5. Involve Your Child in Food Choices:

Include your child in the food selection process. Take them grocery shopping and let them choose fruits, vegetables, or other items they find interesting. Involving them in meal preparation can also make them more willing to try new foods.

6. Be Creative With Presentation:

Sometimes, the way a food is presented can make a big difference. Create visually appealing meals by arranging foods in fun shapes or using colorful ingredients. You can also involve your child in garnishing their plate with herbs or sauces.

7. Offer Small Portions:

Avoid overwhelming your child with large portions. Start with small servings to reduce any anxiety about trying new foods. You can always offer seconds if they enjoy a particular dish.

8. Don’t Use Food as a Reward or Punishment:

Avoid using food as a reward for good behavior or punishment for misbehavior. This can create an unhealthy relationship with food. Instead, focus on praising and encouraging your child’s positive efforts.

9. Be Consistent:

Consistency is key in dealing with picky eating. Keep offering a variety of foods and encourage your child to try them. It may take several attempts before they develop a taste for certain foods.

10. Seek Professional Help if Needed:

If your child’s picky eating is extreme and affecting their growth and development, consider seeking guidance from a pediatrician or a registered dietitian. They can provide personalized advice and strategies to address specific concerns.


Remember that picky eating is usually a phase children outgrow as they become more adventurous. By creating a positive mealtime environment, offering a variety of foods, and being patient and consistent, you can help your child develop a healthier relationship with food and expand their palate over time.