If you’re reading this, you’re likely struggling with a picky eater at home. Believe me, you’re not alone! I hear it all the time from parents. You may be stressing out because your kid used to be a “great” eater when he was a baby. He’d eat every fruit and veggie out there. Whatever you put on his tray, he’d gobble it up and ask for more.
But, you don’t know what happened.
Now, you put something on his plate and he’s playing with it or throwing it on the floor. You try to feed him, and he’s turning his head or pushing the food away. Things that he used to like, he’s refusing. You wonder how he has the energy to keep going all day when he barely eats anything at all.
I get it.
And for the most part, I want you to know that it’s probably normal.
You see, after they turn 1, it’s common for toddlers to change their eating habits. They’ll likely eat less, and form “opinions” about what they will and won’t eat. At this point, they’re also growing slower than they did the first year. Which also means they don’t require as many calories as they did before.
I know that’s reassuring to some, but you might still be worried that your little one’s starving. So, what do you do?
Here are 17 tips for getting your picky eater to eat:
1. Aim for a balanced diet
I know this is a HUGE goal that seems impossible to reach when you’re dealing with a picky eater. But, it’s what we’re shooting for here. Aim for 3 meals and 2 snacks each day. Plan for foods from each food group scattered throughout the day (fruits, veggies, dairy, protein, and whole grains). The goal is for a colorful plate, the majority of the time. Choose My Plate is an awesome resource for meal planning and healthy eating tips for your kids – no matter how old they are.
2. Set an example
Let’s be real. If your child never sees you eating a fruit or veggie, how can you force him to? If the only snacks he knows are Oreos and ice cream, you better believe that’s what he’ll reach for every time!
As parents, we have to set an example for our kids in all areas of our lives – even our diets. If your kids see you eating something, they’ll be more likely to try it themselves.
3. Eat as a family
Set aside time on a regular basis to sit and eat together as a family. This way, you practice what you preach by eating a good variety of foods right in front of your kids. Meals should be associated with happy, family times. That way, your child can develop a positive association with food and (hopefully) be more willing to try new things.
Besides that, family mealtimes have also been proven to increase your kid’s self-esteem, lower his risk of depression, help him to do better in school, have a healthier weight, and be less likely to develop an eating disorder.
If you’re a busy mom looking for more simple ways to spend time with your family, grab my printable nourishment planner here. In it, you’ll find 60 ways to nurture your marriage, your kids, and yourself.
4. Limit distractions
Your child may not want to eat when he feels like he’s missing out on something. Limit distractions – like TVs, books, or toys – during meal times.
5. Don’t make multiple meals
Don’t be a short-order cook! This just rewards your kid’s picky behaviors. Instead, offer him the same balanced meal everyone else is eating. Encourage him to try a little of everything on his plate. It helps to have a few options on his plate that you know he usually likes. If you only offer him things that you know he hates, it’ll just frustrate you both.
6. Limit what’s in the house
Limit the supply of sugary/salty “treats” in the house. Especially if you know your child is a picky eater. If it isn’t in the house, your child will (hopefully) forget about it. Plus, if there’s no other option, he’ll eventually have to give in to the healthier foods you’re offering!
7. Don’t force your kids to eat
You don’t want to be in a constant battle about food. You also don’t want your child to have a negative relationship with food because he’s being forced to eat when he doesn’t want to. The reality is, this is the one thing he can control. And he’ll win the battle every time.
If your child generally eats well, but refuses to eat at times, that’s OK. Some days, my toddler eats everything on his plate. Other days, he just plays with whatever I give him. But, I know that his good days make up for the bad, so I don’t fight him on it.
8. Keep trying
You may have to offer your child a food 10+ times before he actually accepts it. So, don’t write it off right away. He may also love a food one day and absolutely hate it the next (crazy, but normal).
Offer a small amount of a new food at first, and gently encourage him to try it. Only offer one new food at a time, along with foods he normally likes. That way, you won’t overwhelm him and completely turn him off. Plus, you don’t want to waste a ton of food.
9. Don’t allow snacks to replace meals
I always tell my kids, “if you’re hungry enough for a snack, you’re hungry enough to eat a real meal”. So, if your child refuses the meal you offer (including something that he usually likes), then don’t turn around and allow him to have a snack right away. I talk to a lot of parents who are worried their child will starve and feel a snack is the way to go – just to get him to eat “something”. But, I highly advise against this.
Now, I have no problem with offering fruits and veggies between meals – especially if it would’ve been a part of their regular meal anyways. But don’t allow your child to refuse a meal, yet have crackers or cookies instead. Again, he’ll see it as a reward for refusing his meal, and will likely continue to do it. (Kids are a lot smarter than we think – especially toddlers!)
10. Don’t bribe
Resist the urge to tell your child that you’ll give him a cookie if he eats his fruits and veggies. There’s no problem with setting a rule of “no snacks if you don’t eat dinner”. But, don’t make it seem like his actual meal is “bad” and the cookie is “good”. Again, we don’t want to paint a negative picture when it comes to healthy, nourishing foods.
11. Be creative
If you’re having a hard time getting your child to try new foods, try thinking outside the box. If he loves chicken, look up different ways to make it. Offer different sides and sauces (what kid doesn’t love dipping their food?). Give it a twist on flavor. You can do the same with just about anything.
Make his food “fun” by using cookie cutters to cut it into different shapes. Or arrange the food into a funny face, etc. (Anything helps!)
Smoothies are also a great way to squeeze some fruits, veggies, dairy, protein, etc into your child’s diet.
12. Cook with your kids
Involve your kids in grocery shopping, meal-planning and cooking whenever possible. They’ll be more likely to eat a meal if they’ve had a hand in planning and making it! Plus, it’s a great way to spend some quality time together.
Grab my Dinner Planning Rotation Worksheets below to simplify your dinner planning. This post guides you through using the worksheets. It’s a simple process that’s helped me to get a balanced meal on the table most nights.
13. Stay away from juice
Even if it’s labeled as “100% juice”, it’s best to offer your child water or milk instead. Juice is filled with a lot of empty calories, and lots of sugar. It’s better to reach for the actual fruit instead!
14. Limit milk
Water and milk are the ideal drinks for kids (for all of us, really). But, too much milk can also be a bad thing. If your child drinks too much milk, he’ll get full and not eat the foods you really want him to eat. This can lead to anemia and other nutritional deficiencies. So, limit your kids (older than 1) to a max of 24 ounces of milk per day.
15. Look out for sensory issues
If you notice that your child has a hard time with certain textures (or even colors) of food, reach out to your Pediatrician. He may have a sensory issue, and may benefit from feeding therapy. In therapy, you can learn a gradual process for introducing foods to your child – to help get rid of any aversion he may have.
16. Watch out for nutrition or growth issues
If your child is truly only eating goldfish (or has a really limited diet), again, talk to your Pediatrician. You want to make sure he’s getting the nutrition he needs. Regular follow-up is important to make sure he’s gaining weight and growing the way he should. Vitamins and other supplements may be recommended for extremely picky eaters. But, check with your Pediatrician first.
17. Be patient
Believe me, I know how frustrating it can be to have a child who just doesn’t want to eat. Or just doesn’t want to eat well. In most cases, this is just a phase, and your child’s eating will pick up as he gets older. Put these tips into practice, and try not to stress. Remember, you want to always create a positive relationship with food. Pick your battles, and give your kid (and yourself) some time.
Do you have anymore tips for getting your picky eater to eat? I’d love to hear them! Just leave them in the comments below!
If you’re looking for food or meal suggestions for your toddler and older kids, grab my Sample Meal Plan below. It includes a list of suggested foods for each of the food groups, and a sample meal plan to get your started. You’ll also get access to my Resource Library with tons of helpful printables and checklists, plus my weekly newsletter to help you balance your many roles. Check it out!
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