How to Handle Picky Eating

Written by Juliana Crimi, RD, MHSc summerlunch+ | Communications Lead

Almost every parent goes through a phase where their child refuses to eat certain foods. One week, your child loves carrots and the next week, they won’t even look at them. If this sounds familiar, you’re not alone. 

Picky eating is a normal part of childhood. It can start as young as 2 years old and may last into the school years. The good news is there are ways to make mealtimes easier and help your child become a more adventurous eater. Lets discuss some of these tips!

The Division of Responsibility in Feeding

One of the most effective, research-backed approaches to managing picky eating is the Satter Division of Responsibility in Feeding, developed by registered dietitian and family therapist Ellyn Satter.

How it works:

• Parent’s responsibility: Decide what, when, and where food is offered.

• Child’s responsibility: Decide whether to eat and how much to eat from what is offered.

Research shows that when parents set the routine for meals but let kids decide how much to eat, kids are more likely to eat well, grow well, and slowly learn to try new foods.

Tips to Combat Picky Eating

1. Take the Pressure Off
Pressure, bribing, or begging can make picky eating worse. Instead:

• Offer a mix of foods, including at least one you know your child likes.

• Let your child decide how much to eat, or whether to eat at all.

• Stay calm and neutral. Children eat better when mealtimes are relaxed

2. Keep Offering (Even if They Say “No”)
It can take 10–15 exposures or more before a child accepts a new food. Try to:

• Offer small amounts of new foods alongside familiar ones.

• Don’t make a big deal if they don’t eat it.

• Sometimes, just touching or smelling a food is a first step 

3. Get Kids Involved
Kids who help in the kitchen are more likely to try new foods. Simple tasks like washing vegetables or stirring a sauce can increase curiosity and willingness to try.

4. Be a Role Model
Show your enjoyment of a variety of foods. Your excitement and positive comments can encourage your child to try new things.

5. Stick to a Meal and Snack Routine
Consistent meal and snack times help children learn to expect food and build healthy hunger cues.

What to Remember

Picky eating is common and usually temporary. Your job is to:

• Offer a variety of healthy foods.

• Set a positive, low-pressure mealtime environment.

• Trust that your child will eat what they need over time.

It’s not about one meal. It's about the big picture. Stay calm, be patient, and keep offering.