As parents, we all have likely experienced the frustration that comes with having a picky eater at mealtimes. The endless negotiations, the rejected meals, and the constant worry about whether your kids are getting enough nutrients—it can be overwhelming. Here are some tried-and-true strategies to help you and your picky eater find peace at the table:
Introduce New Foods Gradually
Start by offering small portions of new foods alongside familiar favourites. Don’t pressure your child to eat it all—just getting them to taste it is a win. Repeated exposure is key; sometimes it takes multiple tries for a child to accept a new food.
Make Food Fun
Children are naturally curious, and turning food into a fun experience can pique their interest. Try cutting sandwiches into fun shapes using cookie cutters or arranging fruits and veggies into colorful patterns or faces. Let your child help with meal preparation, whether it’s mixing ingredients or setting the table—this can create a sense of ownership and make them more excited to eat what they’ve helped create.
Hide the Veggies
Sometimes, getting creative with how you prepare food can make all the difference. Incorporate vegetables into dishes where they’re less noticeable—like adding pureed carrots to pasta sauce or blending spinach into smoothies. This way, your child gets the nutrients they need without even realizing it! I have been loving these spinach portions from Belle Farms, I add them to just about anything. Pastas, rice, meatballs and burger patties the options are endless.
Offer Choices
Giving your child some control over what they eat can reduce resistance. Offer a couple of healthy options and let them choose. For example, ask if they’d prefer apple slices or carrot sticks with their lunch. This small sense of autonomy can make a big difference.
Dealing with a picky eater can be challenging, but with patience, creativity, and consistency, you can help your child develop a healthier relationship with food. Remember, every small step counts, and it’s important to celebrate the victories, no matter how small. Keep trying, stay positive, and know that you’re not alone in this journey.
For more tips and family-friendly recipes, check out HeyMumzy on YouTube. And if you have any tips for dealing with picky eaters, I’d love to hear them in the comments below!
