These picky eating strategies don’t work – here’s what to do instead.

The picky eating phase in young children can be a real challenge for parents, but did you know there are some common strategies which can make the situation worse? Understanding these pitfalls can help you foster better eating habits in your child.

As a pediatric registered dietitian, here are the 12 most common picky eater strategies I see parents using that prove to be counterproductive, along with tips on what to do instead.

1. Applying Too Much Pressure to Eat

Nagging your child to take another bite or try a new food can be counterproductive. When kids feel pressured, they often eat less. Instead, create a relaxed mealtime environment where trying new foods is encouraged but not forced.

2. Using Treats as a Bribe to Eat

Using sweets or treats as a bribe for making healthy food choices can shift your child’s focus toward those sugary options, and encourage them to build strong food preferences for them. Instead of bribing, simply offer a wide variety of foods and allow your child to choose what to eat.

3. Giving Up Too Soon on Certain Foods

If you’ve offered broccoli a few times and your child hasn’t accepted it, don’t give up! Research shows it can take 12 to 15 exposures (or more!) for children to accept new things. Offer food like broccoli in different ways or pair it with dips to make it more appealing.

4. Only Offering Familiar Foods

Many picky eaters experience food jags, eating the same foods over and over. If you “feed” into this by sticking to the few foods your child enjoys, you will limit their exposure to new flavors and textures. Introduce a range of foods regularly to help expand their palate and encourage adventurous eaters.

5. Delaying Upgrades in Texture

Don’t be afraid to introduce foods with varied textures and spices. Allow your child the opportunity to explore these options and decide what they like. Your job is to provide the variety; theirs is to decide whether to try.

6. Taking Over the Feeding Process

If you are overly concerned about your child’s picky eating, whether your child is eating enough, or getting important nutrients, you might unintentionally take control of feeding. Instead, let them feed themselves while you provide a variety of nutritious foods at mealtime.

7. Allowing Too Many Sugary Foods

While occasional treats are fine, frequent access to sugary snacks may lead children to develop a preference for them. Offer an occasional treat but limit the overall amount of sugary foods in their diet. Encourage healthy foods and healthier snacks instead.

8. Relying Too Much on Milk

Parents often use milk or milk alternatives to ensure good nutrition. But too much milk and other dairy products may interfere with children’s appetites and lead to nutrient deficiencies. Milk should complement a varied diet rather than dominate it.

9. Offering Bland Food

Don’t shy away from adding spices, aromatics and other flavors to meals! Introducing different flavors can make foods more appealing and exciting for your child. Good food doesn’t have to be boring!

10. Separating the Child from Family Mealtime

Involve your child in family meals from an early age. The more they’re exposed to family members and dining behaviors with the whole family, the more likely they are to model the healthy eating habits they see.

11. Using Screens and Other Distractions at the Dinner Table

Using screens or toys to distract young kids and/or the picky toddler during meals may disconnect them from their appetite and hunger cues. Instead, encourage mindful eating so they can tune into their appetite and fullness signals.

12. Asking a Child What They Want to Eat

“What do you want for snack?” Children often gravitate toward their familiar favorites. They may not suggest new food tastes or options. Instead of asking what a child likes or what they want to eat, offer a selection of healthy choices that you know are good for them.

By avoiding these common ineffective strategies, you can help your picky eater develop healthier habits and a more adventurous palate. And that’s good news! 

Resources

• For more tips on nurturing your child’s healthy eating habits, check out my book, Kids Thrive at Every Size, available wherever books are sold.
• Download my free Picky Eater Do’s and Dont’s Guide
• Watch my Youtube video on this topic.