12 tips for helping your child overcome picky eating

Christina Martin, MD

Pediatrics

It is perfectly normal for children to go through periods of picky eating. In fact, approximately 25–40% of children will experience mild feeding difficulties during their development.

Whether your child swears off anything green or will only eat chicken nuggets, Pediatrician Christina Martin, MD, offers these tips for helping them overcome their pickiness.

1. Keep meals and snacks on a regular schedule.
2. If a child is not hungry, don’t force it – you could cause feelings of anxiety around mealtime or even provoke a power struggle.
3. Incorporate new foods slowly and tactfully; introduce new foods alongside old favorites.
4. Keep portions small at first, until your child asks for more.
5. Remember that a child’s stomach is approximately the size of their balled-up fist.
6. Serving sizes may be smaller than you think. Just a tablespoon per year of age.
7. Keep children from filling up too much on snacks, juice and milk between meals.
8. Switch off the TV or other electronics that might distract during mealtime.
9. Consider serving meals in phases, one small plate at a time, to keep your child engaged.
10. Dinner should be early, particularly for younger children, as they may be too tired to eat later in the evening.
11. Present potentially problematic foods, such as fruits or vegetables, in more visually interesting ways.
12. Encourage children to help prepare the food or set the table. By working with food, they may be inspired to try eating it.

If your child has continued issues overcoming their pickiness, contact their pediatrician.