By Donna DeCaille, RDN

After working with a variety of picky eaters for over 20 years, I can tell you that almost every family will have one or more picky kiddos. (Actually, half of all preschoolers are considered picky eaters by their caregivers!)

The good news is that grown-ups can help prevent or reverse picky eating. So, it's worth the effort to stay the course. Just know that bribes, gifts, and ultimatums will only backfire by forcing you to keep up the charade. The goal is to get your child to enjoy meals and expand their taste buds so they choose and eat a variety of healthy foods into adulthood. 

Here are 5 tips to consider:

1. Be a role model.

Children learn a lot from watching the adults in their lives. The same is true about healthy eating. In fact, kids who see their parents eating fruits and veggies is a major indicator in their own diet. So, even if they don’t like certain foods, if they see you enjoying them, they are more likely to try and eat them down the road. 

2. Repeat exposure without pressure.

Continue to offer veggies even when children say they don’t like it. Tell them they don’t have to eat it, but offer it to them without emotional pleading. One study showed that children offered veggies through repeated exposure were actually more likely to try new foods, than another group that was offered these foods through rewards! Not all kids will like something on the first bite because they have to adapt. Remember, you want them to fall in love with veggies, so you need to introduce them first!

3. Engage them in menu planning and/or cooking

Kids will often eat something they help prepare. (And hand-on cooking counts as repeated exposure!) Age-appropriate activities in the kitchen will help them feel invested in the meal and will likely try it. Having a home garden can also achieve the same goal.

4. Take out the tech distractions. 

It's not uncommon to see television and devices on during meals, but it is easy for picky eaters to disconnect from what they are tasting or find what they are watching much more fun than eating. Set household rules around the dinner table that everyone must follow.

5. Listen for feedback without getting offended.

There are many reasons a kid is picky, or will not like a particular food. Really listen for their food preferences. Are foods too soft, mushy, slimy, too wet, looks unappealing, lack color, flavor or texture? Some children cannot get past some of these issues, but alternative cooking methods could help. (Think roasted broccoli instead of steamed.)

Remember, children have a lot more taste buds than adults, so foods (especially bitter ones) can taste a lot more intense for them. This will change over time. In the meantime, keep mealtimes stress-free and expose kids to a variety of healthy foods so they will blossom into adults that love fruit and veggies (and just happen to also be healthy eaters.)

Important Note:

When a child rejects at least two whole food groups, it can negatively impact their health and growth. For example, if a child refuses both dairy and protein, it could lead to poor protein intake, and anemias that could affect growth and development. Parents should seek professional guidance from their pediatrician or a registered dietician if these habits persist.

Donna DeCaille is a Registered Dietitian Nutritionist, and works with pediatric children with special needs. She is a momma to four grown children.

Looking for ways to get kids excited about trying fruits or veggies? Check out our monthly Taste Test Box kits for kids! Our Taste Test Box kits are turnkey tools designed for childcare centers, afterschool programs and schools. Prepped and ready for groups of 25 students, prepare, taste, and learn together with our recipe guides, Taste Test chart, and featured veggie and farmer info.

Contact Us to learn more!