Picky eating is a common concern in children and can create added stress around mealtimes. Most children will grow out of this with time but parents are still interested in options to manage these behaviors in the moment. Some initial strategies to try include: 

Teach kids where food comes from: showing kids how food is grown can be particularly helpful for introducing them to a wider variety of fruits and vegetables. Ideas include starting a small garden in your backyard and involving the kids in planting the seeds and caring for the plants. If an at home garden is not feasible, many community farms and gardens offer tours and volunteer opportunities that may be appropriate depending on the age of the child. 

Involve kids in food selection and preparation: allowing the child to participate in grocery shopping, gathering ingredients for a recipe, and age appropriate involvement in cooking can help them to feel engaged in the food they are being offered and may prompt them to be more open to trying new foods.

Offer but don’t force: even if your child initially rejects a new food that you offer, it is important to continue offering it in small amounts as part of their overall plate. Repeated exposure can help to familiarize the child with new foods and may eventually prompt them to give it a try. 

Eat meals together as a family: kids often model the behavior of their siblings and parents. Eating balanced meals and trying new foods together as a family when possible can help to demonstrate good eating habits and may help to make your child more adventurous in trying new foods as well. 

Offer new foods with a familiar dip or sauce: consider serving a new food with a familiar dipping sauce to make your child more comfortable with giving it a try. Ideas might include greek yogurt, their favorite nut butters, or other condiments that they enjoy.

For more information and tips for picky eating, please discuss with your doctor at your next appointment!