How To Handle A Picky Eater At Home

How to Handle Picky Eaters at Home

If you’ve ever struggled to get your child to eat their vegetables, you’re not alone! In fact, an NIH study shows that 25–35% of parents describe their child as a picky eater. While it can be frustrating, there are many ways to turn mealtime battles into positive family experiences.

1. Eat as a Family

Family meals do more than fill bellies; they create connection. Sitting down together encourages kids to see eating as a social and enjoyable experience. Try talking about your day or sharing stories at the table to shift focus away from the food itself. Avoid making separate meals — instead, offer a variety of healthy options and let your child explore.

2. Encourage, but Don’t Force

Encouraging your child to try new foods is important, but pressuring them can backfire. Skip the “clean plate club” to avoid overeating. Offer small portions, celebrate small wins, and model curiosity. Try new foods yourself!

3. Avoid Excessive Snacking

Kids who snack all day might not be hungry when it’s time for a real meal. Try setting regular snack times and limit drinks like milk or juice before meals. This helps your child arrive at the table ready to eat.

4. Involve Your Child

Children are more likely to eat foods they help prepare. Let them choose a new fruit or vegetable at the grocery store or stir the ingredients while cooking. Gardening together is another fun way to spark curiosity about fresh foods.

5. Keep It Positive

Avoid calling foods “gross” or “yucky.” Kids pick up on your reactions. If you stay positive and adventurous, they’re more likely to follow your lead. Encourage a “no thank you bite,” one small taste before deciding they don’t like it.

Tips to Try

• Rename foods: “Chicken parmesan” can become “pizza chicken.”

• Add vegetables to smoothies, sauces, or soups.

• Build on what your child already loves — add variety to their favorite meals instead of completely new dishes.

Remember: Picky eating is a normal stage for many children. Stay patient, keep mealtimes stress-free, and celebrate progress — even the small steps count!