baby eating


Do you have a picky eater at home? If so, you know how challenging it can be to get them to try new foods or expand their diet beyond their favourite few dishes. You may spend hours developing creative ways to introduce healthy meals – only for your hungry child (or hungry partner!) to turn it down and opt for the same old meal. If these situations sound familiar, don’t despair! This blog post shares tips and tricks to help you get even the pickiest eaters interested in trying something new. Read on for our top food and strategies!

Tips For Parents To Boost Kids Food Appetite

Dealing with picky eaters and toddlers can be challenging for parents, but there are several strategies you can try to encourage healthy eating habits in your children and eat them. Here are some tips and tricks to help get picky kids and eaters to eat:

  1. Be a Role Model:
    As parents, we are responsible for ensuring that our children receive all the essential nutrients for their overall physical and mental development. Encouraging picky eaters to try new foods can be challenging but not impossible. Being a role model by incorporating healthy eating habits in one’s diet can significantly impact the child’s approach towards food. Offering variety in terms of taste, texture, and colours, along with involving them in meal preparation, can provide an enjoyable experience and increase acceptance towards new foods. Avoiding distractions such as electronic devices during meals can improve focus on eating, reducing pickiness. Lastly, avoid forcing or punishing children for not finishing their meals, as this can lead to negative associations with food. Instead, praising them for trying new foods and gradually increasing exposure to unfamiliar food groups can lead to successful results over an extended period.
  2. Introduce New Foods Gradually:
    Introducing new foods gradually is crucial for getting picky eaters to expand their diets. It is important to avoid overwhelming children with new flavours and textures, as this can cause them to reject the food altogether. Instead, start by offering small portions of fresh food alongside familiar favourites. Encourage your child to try just a bite or two, but only force them to eat what they are comfortable with. Remember that it can take up to 10-15 exposures to a new food before a child may begin to accept it – consistency and patience are key. Additionally, involve children in the preparation of meals and allow them some control over what they eat (within reason), as this can increase their interest and sense of ownership in their diet. By taking these steps, parents can help picky eaters become more open-minded about trying new things and develop healthier eating habits over time.
  3. Make Mealtime Fun:
    As a parent, getting your picky eaters to try new foods and eat a balanced diet is an ongoing challenge. Fortunately, several tips and tricks can help make mealtime fun for you and your child. First, involve your child in the meal planning process by allowing them to choose what they want to eat from a selection of healthy options. Next, create colourful and visually appealing plates that incorporate a variety of textures and flavours. Additionally, try presenting foods creatively, such as using cookie cutters or arranging vegetables into fun shapes. Finally, offer positive reinforcement when your child tries something new or finishes their plate. With patience and persistence, these strategies can help encourage even the pickiest eater to broaden their palate and develop healthy eating habits.
  4. Involve Your Child in Meal Planning:
    Getting children to eat healthier and be more open-minded about food can challenge many parents. But one effective way to help picky eaters is to involve them in meal planning. Encouraging children to participate in creating grocery lists, choosing recipes, and even preparing meals together can make them feel invested in the process and more willing to try new foods. Parents can also use this opportunity to teach kids about the nutritional value of different foods and how they support overall health. Other tips for encouraging picky eaters include offering various options, presenting food creatively, and avoiding forcing children to clean their plates or using food as a reward or punishment. By following these strategies, parents can help their children develop healthy eating habits that serve them well.
  5. Offer a Variety of Foods:
    As a child development and nutrition professional, I highly recommend that parents offer a variety of foods to help picky eaters develop healthy eating habits. The combination is vital since it acquaints children with different tastes and textures, making the experience of trying new foods less daunting. Giving them options allows for creativity, and cooking together encourages cooperation and communication between parent and child. Additionally, emphasising the importance of a balanced diet helps set a foundation for healthy eating habits. For example, incorporating fruits or vegetables into meals can promote good health while being tasty. It’s also important to note that pressuring your child to eat is counterproductive–it may cause negative associations with food or even perpetuate disordered eating habits later on that stem from this pressure. Instead, encouraging children to try things at their own pace and recognising small victories can be very helpful in getting past picky tendencies.
  6. Don’t Force or Bribe:
    As a parent, dealing with picky eaters can be incredibly frustrating. However, there are more effective solutions than resorting to force or bribery. Instead, parents can implement various tips and tricks to encourage their children to expand their dietary choices positively. One approach is introducing new foods gradually and repeatedly, as a child often takes multiple exposures to become comfortable with a previously disliked food. Additionally, involving children in the meal preparation and making meals fun by incorporating games or theme nights can also help increase their interest in trying new foods. Parents must remember that forcing or bribing a child may make them more resistant and anxious about food. At the same time, gentle encouragement can create positive experiences and attitudes towards eating.
  7. Be Patient:
    Patience is key for parents struggling to get their picky eaters to try new foods. One effective method is introducing fresh foods gradually and allowing the child to explore them with all senses without forcing them to eat. Parents need to remain positive and not show any frustration if the child refuses a new food, as this could create other negative associations with that particular food. Incorporating fun and adventurous presentations of meals, such as serving food in creative shapes or on colourful plates, can also make mealtime more inviting for picky eaters. Additionally, involving the child in the preparation process may increase their interest in trying new foods. Lastly, if all else fails, focusing on offering various healthy options at every meal and not giving up hope for their taste preferences to change over time is essential while coping with a picky eater.
  8. Sneak in Nutrients:
    As a parent, you may face the challenge of getting your child to eat various healthy foods. The good news is that some tips and tricks can help you sneak in nutrients, even for picky eaters. One approach is introducing new foods gradually and frequently, including various colours, textures, and flavours. You can also involve your child in meal planning and preparation, making them more interested in trying new foods. Additionally, incorporating healthy ingredients into familiar dishes can be successful; for example, pureeing vegetables into sauces or smoothies or adding grated fruits to oatmeal or muffins. It’s essential to ensure that meals remain enjoyable and stress-free so that positive associations with food can also be established. By using these strategies consistently, parents can encourage their picky eaters to adopt healthier eating habits while respecting their individual preferences.
  9. Create a Routine:
    As a parent, dealing with picky eaters can be frustrating and stressful. However, creating a routine can be an effective strategy to help your child eat. Consistency is key – establishing scheduled meal and snack times will establish structure and performance. Involving your child in meal planning and preparation can also increase their interest in trying new foods. Offer various options at mealtimes, including familiar favourites, while gradually incorporating fresh foods. Avoid pressuring your child to try something new, which can lead to power struggles. Instead, encourage them to take small bites or tastes without forcing the issue and praise them for trying fresh foods. Consistency and patience are essential – it may take several tries before your child develops a liking for unfamiliar foods. Still, with persistence, you may find they become more adventurous eaters.
  10. Seek Professional Help if Needed:
    Parents of picky eaters often feel frustrated and helpless when getting their children to try new foods or eat more nutritious meals. In this situation, you must seek professional help from a pediatrician, nutritionist, or feeding therapist who can assess your child’s nutritional needs and guide how best to approach mealtime. A professional can also help determine if there are underlying medical or behavioural issues causing picky eating and offer solutions tailored to your child’s individual needs. In addition to seeking outside support, parents can also implement strategies such as offering a variety of foods and involving children in meal planning and preparation, all during remaining patient and positive so as not to overwhelm or stress out the picky eater. Remember that every child is different, and progress may be slow, but with persistence and support, even the most finicky eaters can learn to expand their palate over time.

Remember that each child and feeding is unique; what works for one family may not work for another. Be flexible, stay positive, and continue exposing your child to nutritious foods.

two kids eating


If feeding your picky eater or toddler is driving you up the wall, remember to stay patient and understand that healthy eating isn’t a battle of wills. You can still foster a healthy relationship with food around the dinner table with proper guidance and nutrition. Make small changes to your mealtime routine over time, and don’t be afraid to get creative with what you offer your child. Everyone was picky and hungry at some point — so don’t let it drag down dinnertime fun! And if all else fails, enlist outside help from professionals dedicated to helping kids explore different foods. A few tweaks here and there can make a world of difference for both parents and children alike. Best of luck!

Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.