Helping Picky Eaters: Practical Strategies for Parents
Written by Nutrition Student Samra Sana
Many kids go through phases where food feels tricky. Maybe it's the texture, smell, or the way the food appears. Maybe your child is eating only a few types of foods or getting stuck on one “safe” meal day after day.
Research shows that picky eating is a normal and often a temporary part of childhood. Studies estimate that anywhere from 5% to 50% of children experience some level of picky eating, depending on their age, cultural background, and how it’s defined.1 It is often shaped by early feeding experiences, parental practices, and social context.1
This could mean eating fewer types of foods, avoiding fruits and vegetables, and potentially risking nutrient deficiencies.1 Some studies suggest it peaks around age three, but every child is different, for some, it starts earlier or lasts a little longer.²
It’s easy to see why this can be stressful for parents. When your child refuses new foods or won’t eat what the rest of the family is having, it can bring on worry, frustration, and even guilt.³ It’s important to remember that this phase is part of normal development shaped by a mix of biology, environment, and early experiences.¹
The good news? With gentle, consistent strategies and a calm mealtime environment, most kids expand their food variety over time. Whether your child only eats a handful of “beige” foods or resists anything “green”, small, positive steps can make mealtimes less stressful and more enjoyable for everyone.
Strategies to support eating and nutrition
Create positive mealtime experiences
Summerlunch+ encourages families to focus on connection at mealtimes. Sitting together, turning off screens, and enjoying the same meal, even if everyone’s plates look a bit different, can help kids feel more comfortable exploring new foods.
Address Sensory Sensitivities.4
Some children may be sensitive to certain textures, smells, or flavours. For example, soft or slimy foods like spinach might feel unpleasant, or strong smells like eggs may be overwhelming.
Try serving foods in different textures (e.g., roasted instead of steamed veggies) or temperatures to make them more approachable.
Offer gentle, repeated exposure.1,5
Kids often need to see or try a new food 8–15 times before they’ll eat it. Keep offering small amounts regularly even if they only touch or lick it at first, that’s progress!
Lead by Example.1,5
Children copy what they see. If parents or siblings enjoy colorful fruits and veggies, kids are more likely to give them a try too.
Start Early.1,5
Introduce new flavours and textures during weaning or early childhood. Children as young as 2 years can still learn to like new foods, though older toddlers may be a bit more resistant.
Celebrate small wins.1,5
Praise effort rather than outcome. Say things like, “You’re doing a great job eating that broccoli!” Positive reinforcement helps build confidence without pressure.
Encourage Food Play.6
Let kids explore food with their senses. Touching, smelling, and even playing can make them more curious and willing to try.
Nutrient Highlights7,8
1. Vitamin A supports healthy vision, growth, immune function, and red blood cell production.
- Kids often enjoy foods like milk, cheese, fortified cereals, and orange fruits like mangoes. Which already gives a good start!
- To boost their Vitamin A intake, try adding in sweet potatoes, pumpkin, spinach, kale, or even a little bit of liver (you can blend it into sauces or meatballs).
2. Vitamin B12 (Cobalamin) helps make red blood cells, supports nerve health, and promotes brain development.
- Many kids already get some B12 from fortified milk, cheese, or breakfast cereals.
- To naturally boost their intake, try offering eggs, fish, or small portions of meat a few times a week. Even adding flaked tuna to pasta or scrambled eggs can help!
3. Vitamin C (Ascorbic Acid) strengthens the immune system, helps the body absorb iron, and keeps skin, gums, and bones healthy.
- Kids often enjoy orange juice or strawberries, which are great sources of vitamin C.
- You can mix it up by adding bell peppers to wraps or eggs, roasted broccoli with cheese dip, or other fruits like kiwi, berries, and mango for variety.
4. Vitamin D keeps bones and teeth strong and helps the body use calcium effectively.
- Most children get some vitamin D from fortified milk or fortified orange juice, but they may still need a little extra.
- Try including fatty fish like salmon or sardines once in a while, egg yolks, and getting a few minutes of safe sunlight exposure to naturally support vitamin D levels.
5. Folate (Folic Acid) supports the formation of new blood cells, DNA, and brain development.
- Kids often get folate from fortified cereals, bread, and orange juice, which is a great foundation.
- To add more natural folate, include green veggies like spinach, broccoli, or bok choy, and legumes like lentils or beans - they blend easily into soups, sauces, and pasta dishes.
Bottom Line
Picky eating can feel challenging but remember, it's usually just a phase. Whether your child takes one bite of a new veggie or touches a food they’ve avoided, it's all still progress. Keep mealtimes positive, offer a variety of foods and celebrate little successes. Over time kids learn to trust new tastes and textures, and build healthy eating habits, one bite at a time.
References
Taylor CM, Wernimont SM, Northstone K, Emmett PM. Picky/fussy eating in children: Review of definitions, assessment, prevalence and dietary intakes. Appetite. 2015;95:349-359. doi:10.1016/j.appet.2015.07.026
Taylor CM, Emmett PM. Picky eating in children: causes and consequences. Proceedings of the Nutrition Society. 2019;78(2):161-169. doi:10.1017/S0029665118002586
Mascola AJ, Bryson SW, Agras WS. Picky eating during childhood: a longitudinal study to age 11 years. Eat Behav. 2010;11(4):253-257. doi:10.1016/j.eatbeh.2010.05.006
Supporting Sensory-Friendly Nutrition for Autistic Children. Published May 7, 2025. https://www.health.state.mn.us/docs/people/wic/localagency/topicmonth/sensorysupport.pdf
Mura Paroche M, Caton SJ, Vereijken CMJL, Weenen H, Houston-Price C. How Infants and Young Children Learn About Food: A Systematic Review. Front Psychol. 2017;8:1046. Published 2017 Jul 25. doi:10.3389/fpsyg.2017.01046
Chawner LR, Blundell-Birtill P, Hetherington MM. Interventions for Increasing Acceptance of New Foods Among Children and Adults with Developmental Disorders: A Systematic Review. J Autism Dev Disord. 2019;49(9):3504-3525. doi:10.1007/s10803-019-04075-0
Oregon State University. Vitamins. Linus Pauling Institute. Published April 22, 2014. https://lpi.oregonstate.edu/mic/vitamins
Vitamins and minerals. Raising Children Network. Published November 9, 2023. https://raisingchildren.net.au/pre-teens/healthy-lifestyle/nutrients/vitamins-minerals