By Mariela Villegas Alonso, Baptist Health System Dietetic Intern
We all know it is important to provide children with a variety of foods such as fruits, vegetables, protein, and grains to get the nutrition they need. While this is ideal and what every parent wants for their kids, picky eating can definitely make this a frustrating challenge.
Common behaviors that are associated with picky eating include avoiding the intake of certain food groups, avoiding certain foods based on their sensory characteristics, requiring specific food presentations or preparations, eating a limited variety of food, and not eating an adequate amount of food 1.
You are not alone if you feel hopeless about your kid avoiding certain foods and is not interested in trying anything. Introducing new foods to picky eaters can be challenging, but with time and patience, change is possible. There is no exact time frame for these changes occur for those with picky-eating, but we promise – there is hope!
Here are 5 helpful tips:
1. Expose your child to new foods
Exposure to new foods has been shown to increase acceptance and preference for them1. Even if they don’t enjoy this new food, continue exposing them to it. Depending on your child, it can take up to 10-15 exposures to increase their liking for these new foods 1.
When assembling their plate, make sure to include all food components (fruits, vegetables, grains, protein, and dairy). Make sure to include at least one or two foods your child likes with his meal (compromise foods), while also introducing a new or “challenge” food. It is completely normal and expected if she does not want it the first few times, but repetition and allowing them to try on their own terms is key.
2. Get your kids involved
Having your child be a part of cooking, grocery shopping, and even watching you cook is great exposure. When it’s time to get groceries, involve your child in decision-making. While it can be overwhelming, ask your child to choose one new food item they would like to try. It can be new meat, fruit, vegetable, or grain/starch.
When you are getting ready to cook or prepping food, make them responsible for easy tasks. For example, they can add food items in a container, season the food, whisk, mix, and if old enough and with parent supervision, cut or chop food items.
I know it can be hard to get them involved when we’re on a time crunch, but even if it’s just one day out of the week, that’s a starting point. This is helping build a positive relationship with food and with exposure.
3. Make food appealing
We tend to eat with our eyes first. Making the dish more eye-catching can help children reach for certain foods. Building a plate with lots of color rather than sticking to one can help. Cutting foods into bite-sized pieces can make them easier to grab and less overwhelming. Decorating their plates with smiley or animal faces is another great way to make these foods more inviting. Another great tip is not to overflow their plate with new foods. Start with small amounts, and avoid separate foods touching each other.
4. Pair food with dips
To encourage children to eat a wider variety, offer a dip. Examples include yogurt, peanut butter, hummus, ketchup, salad dressing, or bean dip on the side. Pair a food your child already likes with something new. For example, if they enjoy apples, serve them with peanut butter or yogurt. This helps introduce new foods in a familiar way.
Some examples are:
Apples with peanut butter
Celery with low-fat ranch
Berries with yogurt
Carrots with hummus
5. Eat together
Believe it or not, your little one is watching you. They are aware of how we respond to food. It’s recommended for parents to have a similar meal with their child at the table (avoid “short-order cooking” a separate meal for the child). Having a meal with your child can help increase their liking for these new foods. If they see you eating the same foods, they are more likely to try them. Use positive language around food, like “oh, this is yummy,” or “I like these grapes.” Try to limit showing disgust or disinterest because if your child sees you doing so, they are likely to refuse these new foods.
Start slow, start with one tip at a time. Remember, many parents are going through similar situations and are asking the same questions. There can be many reasons why your child is hesitant to new foods, including sensitivities to taste, smell, or texture. This can improve with exposure and time.
It’s important to know that your child is unique and different from other children. What works for your child might not work for another. If you want to get more personalized help, contact your dietitians at Food 4 Success. They are here to work with you and your child to get the best plan for your family.
References
Tips to Help Your Picky Eater. Centers for Disease Control and Prevention. Accessed January 15, 2026. https://www.cdc.gov/nutrition/features/help-picky-eater.html .
10 Tips for Parents of Picky Eaters. HealthyChildren.org. April 26, 2018. Accessed January 15, 2026. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Picky-Eaters.aspx.
Picky eaters. WIC Works Resource System. Accessed January 15, 2026. https://wicworks.fns.usda.gov/resources/picky-eaters.
Patel MD, Donovan SM, Lee S-Y. Considering Nature and Nurture in the Etiology and Prevention of Picky Eating: A Narrative Review. Nutrients. 2020;12(11):3409. doi:10.3390/nu12113409
