How To Get a Picky Toddler To Eat

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Cracking the Code: Understanding Picky Eating in Toddlers and How to Overcome It with Patience and Persistence

Parenthood brings with it a multitude of joys and challenges, and one common concern that many parents face is “How to get a picky toddler to eat”. The question often arises: Are toddlers naturally picky eaters, or do parents inadvertently contribute to this behavior? Navigating the realm of picky eating in toddlers requires patience, understanding, and a strategic approach to ensure your child receives the essential nutrients for their growth and development.

What is Picky Eater

Your child is a picky eater when he refuses to eat the majority of the food you give them and prefers to eat something to their liking only. They also show signs of being picky eaters when they like the food one day and start disliking it the next. This is a typical behavior that toddlers show when they are most likely wanting to be independent.

Understanding Picky Eating: Nature vs. Nurture

Picky eating in toddlers can be a complex interplay of both nature and nurture. While some toddlers may naturally exhibit selective tastes due to biological factors such as taste sensitivity, others might develop picky eating habits as a response to their environment. Factors such as parental feeding practices, mealtime environment, and exposure to a variety of foods all play crucial roles.

How to get a picky toddler to eat

Are Toddlers Naturally Picky Eaters

During years 1–3, kids are exploring their authority, and this includes their food preferences. It can be frustrating for parents when their child becomes a picky eater, but these behaviors are quite natural.

There are a few reasons why toddlers tend to have varying appetites:

  • They may be going through a growth spurt.
  • Their activity levels can vary from day to day.
  • They don’t need as much food as babies since they’re not growing as quickly.
  • Toddlers have small stomachs so they fill up easily.
  • They get easily distracted by everything else going on around them.
  • They want to show how independent they are by refusing certain foods.

Do Parents Create Picky Eaters

It’s common for children to develop picky eating habits by observing and copying their parents’ behavior. When parents use punishments, bribes, or rewards to improve their children’s eating habits, it’s more likely that those children will become picky eaters. Worrying too much for toddlers to eat, and offering them varieties and meal after meal also cause toddlers to become picky eaters.

Strategies for Overcoming Picky Eating:

Dealing with a picky toddler can be challenging, but here are some strategies that may help encourage them to eat:

  1. Be patient and consistent: It’s common for toddlers to go through phases of picky eating. Remember that it’s normal, and try not to get frustrated. Be consistent in offering a variety of healthy foods, and continue to encourage them to try new things.
  2. Offer a variety of foods: Provide a variety of nutritious foods at each meal, including fruits, vegetables, whole grains, proteins, and dairy products. Offer foods with different flavors, textures, and colors to make meals more interesting and appealing.
  3. Make mealtimes pleasant: Create a calm and pleasant environment during mealtimes. Avoid distractions like screens or toys, and focus on enjoying the meal together as a family. Keep the atmosphere positive and relaxed.
  4. Be a role model: Children often imitate their parents’ eating habits, so be a positive role model by eating a variety of healthy foods yourself. Let your child see you enjoying fruits, vegetables, and other nutritious options.
  5. Involve your child in meal planning and preparation: Engage your toddler in meal planning and preparation activities. Let them choose fruits or vegetables at the grocery store, help wash or chop ingredients, or set the table. This involvement can make them more interested and willing to try the foods they helped prepare.
  6. Offer small portions and praise efforts: Start with small portions of different foods to avoid overwhelming your child. Encourage them to try at least a bite of each item and praise their efforts, even if they don’t finish everything. Positive reinforcement can make them more willing to explore new flavors.
  7. Be creative with presentation: Present foods in fun and visually appealing ways. Use cookie cutters to make shapes out of fruits or vegetables, arrange food into colorful patterns, or make smiley faces with nutritious ingredients. Making meals visually appealing can increase their appeal to picky eaters.
  8. Don’t force or bribe: Avoid forcing or pressuring your child to eat. This can create negative associations with food and make the situation more challenging. Also, avoid using food as a reward or bribing them to eat. Instead, focus on creating a positive food environment.
  9. Offer choices within limits: Provide your child with choices within certain limits. For example, ask them if they want broccoli or carrots with their meal or whether they prefer an apple or a banana for a snack. This gives them a sense of control and involvement in their food choices.
  10. Stay calm and flexible: Remember that eating habits can change over time, and it’s important to stay calm and flexible. Continue offering a variety of foods and encouraging healthy eating habits, but avoid power struggles or making mealtimes stressful.
  11. Offer foods in different forms: If your toddler refuses a particular food in one form, try presenting it differently. For example, if they don’t like steamed broccoli, try offering it raw with a dip or roasted with a sprinkle of cheese. Experiment with different cooking methods, textures, and presentations to find what appeals to them.
  12. Gradual exposure: Introduce new foods gradually and repeatedly. It may take several attempts before a child accepts a new food, so don’t give up too quickly. Continue offering small portions of new foods alongside familiar foods to increase familiarity and acceptance over time.
  13. Mix preferred and non-preferred foods: Combine a small amount of new or less preferred food with a favorite food. This way, your child can explore and taste the new food while still having something they enjoy on their plate. Gradually increase the ratio of the new food over time.
  14. Offer dips and sauces: Serve dips or sauces alongside fruits, vegetables, or other foods to make them more appealing. Options like yogurt, hummus, nut butter, or a healthy dressing can add flavor and encourage your child to try new foods.
  15. Get creative with recipes: Incorporate nutritious ingredients into favorite dishes. For example, you can add pureed vegetables to sauces, sneak finely chopped vegetables into meatballs or burgers, or make fruit smoothies with added greens. This way, your child gets the nutrients they need while still enjoying familiar flavors.
  16. Make mealtime fun: Use mealtime as an opportunity for creativity and fun. Arrange foods into shapes or make faces with different ingredients. Create a theme for the meal or have a picnic-style indoor meal. Make eating an enjoyable experience that your child looks forward to.
  17. Food exposure outside of mealtimes: Encourage your child to explore and interact with different foods outside of mealtimes. Take them grocery shopping and let them pick out a new fruit or vegetable to try. Involve them in gardening or visiting farmer’s markets to develop an appreciation for fresh produce.
  18. Don’t offer alternative meals: Avoid becoming a short-order cook by preparing separate meals for your picky eater. Offer the same meal to the entire family, including at least one food you know your child typically enjoys. Encourage them to try the other components of the meal without pressure.
  19. Keep healthy snacks available: Offer healthy snacks throughout the day to ensure your child is getting adequate nutrition even if they are picky during mealtimes. Offer options like sliced fruits, and vegetables with dip, yogurt, or whole grain crackers to provide balanced nutrition.
  20. Seek professional guidance if needed: If you have concerns about your child’s nutrition or picky eating habits impacting their growth or overall health, consider consulting with a pediatrician or a registered dietitian. They can provide personalized advice and support to address your specific situation.

If you have concerns about your child’s nutrition or picky eating habits, it’s always a good idea to consult with a pediatrician or a registered dietitian for professional guidance tailored to your child’s specific needs.


It can be easy to get stuck in the rut of feeding your child the same things once you’ve found something they like and will eat. But even though it may seem like they’re eating enough, it’s important to offer a variety of foods to ensure they’re getting all the nutrients they need for healthy growth and development. Keep offering new foods and eventually, they’ll learn to enjoy them!

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