Tips for Helping Picky Eaters

 

1. Play with Food: Let kids touch, sniff, and play with food without requiring them to eat it. Familiarity through interaction helps them feel more comfortable.
2. Be Patient: Consistently serve new foods alongside familiar favourites. For example, offer peas next to their favourite pasta. Over time, they may become more open to tasting.
3. Rotate Foods: Avoid serving the same food daily. Instead, mix it up—for instance, carrots today, green beans tomorrow, then back to carrots later in the week—to build variety.
4. Start Small: Begin with tiny portions, such as a single pea or small piece of chicken, and gradually increase as they show interest. 
5. Be Honest: If your child asks about a green speck in their smoothie, tell them it’s spinach. Honesty helps them feel safe with their food and builds trust.
6. Try Snack Times: Use snack time as a chance to introduce new foods, like cheese and apple slices. This less formal setting can make kids feel more at ease.
7. Limit Snacks/Drinks: Set specific times for meals and snacks to prevent grazing, helping your child approach meals with a healthy appetite.
8. Snack Plates: Offer a small tray or plate with various foods, like sliced cucumber, cheese cubes, or a few berries. Having options without pressure encourages tasting.
9. Peer Influence: Invite friends who enjoy different foods over for meals. Seeing a friend eat broccoli or mango can encourage your child to try it, too.
10. Engage in Conversation: Ask fun questions like, “Where would you go if you could go anywhere?” Making mealtime about family interaction rather than just eating can reduce pressure.
11. Stay Calm: Avoid making a big deal if they try or refuse a new food. Casual reactions make new foods less intimidating and help them feel more in control.
12. Record Progress: Take photos of food victories to remind your child of the foods they enjoyed. This can motivate them to try other foods in the future.
13. Use Purees: Blend new foods to a smooth consistency first, then gradually make them chunkier. For instance, start with blended sweet potatoes and slowly add texture over time.
14. Enhance Flavors: Add flavors that suit your child’s taste, like a bit of honey on carrots or cinnamon on sweet potatoes, to make foods more appealing
    
15.  Food Chaining (Graduated Exposure): This technique involves introducing foods similar to what your child already enjoys:
    

•  If they love chicken nuggets, transition to different brands or versions with less breading, then to grilled chicken, and eventually to dishes like chicken with rice.
•  For a pizza lover, progress from pizza to pasta with tomato sauce, then grilled cheese with tomato soup, and eventually a cheese quesadilla with salsa.
•  Use shape and texture similarities, such as moving from French fries to sweet-potato fries, or colour connections, like plain waffles to waffles with honey or a little bit of jam or a healthy spread.
  
•  Move slowly between stages, giving each change at least a week or two. Patience with this approach can help them develop a more varied and balanced diet over time.

 
These strategies create a relaxed, positive environment that encourages curiosity and willingness to try new foods without feeling pressured.

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