Coping with a Child Who Is a Picky Eater. Tips for Parents

If you're the parent of a picky eater, you're not alone. Many families face the daily challenge of mealtimes filled with sighs, stubborn refusals, or food being pushed around the plate. 

Whether your child turns their nose up at vegetables or refuses to eat anything but beige foods, it can be frustrating, exhausting, and even worrying.

The good news? Picky eating is often a phase, and there are practical, gentle ways to support your child through it without turning meals into battlegrounds.

Understanding Why Kids Are Picky Eaters

Picky eating is a normal part of childhood development. It often peaks between the ages of 2 and 6, when children are learning to assert their independence. 

They might be suspicious of unfamiliar textures, flavours, or colours, and that's okay. From a developmental standpoint, it's a survival instinct rooted in caution.

Other reasons may include:

Sensory sensitivities to textures or smells

Underlying medical or oral motor issues (e.g., reflux, difficulty chewing)

Routine and control – children often crave routine and may use food as one of the few areas they can control

Top Tips for Coping With a Picky Eater

1. Keep Mealtimes Relaxed

Stress and pressure at the table can make things worse. Try to create a calm, positive environment where food is not a battleground. Avoid nagging, bribing, or forcing your child to eat.

2. Serve What They Like — With a Twist

Include at least one safe food at each meal, something you know your child likes. Then add a small amount of a new or less-preferred food alongside it to increase exposure without pressure.

3. Involve Them in Food Choices

Let your child help with meal planning, shopping, and cooking. When children feel involved, they're more likely to be curious and willing to try new things.

4. Make Food Fun

Use cookie cutters to shape sandwiches or fruit, build “food faces” on a plate, or serve dips for veggies. Making food look appealing and playful can ease the pressure and boost interest.

5. Be a Role Model

Children copy adults. If they see you enjoying a variety of healthy foods, they’re more likely to try them too, eventually!

6. Don’t Offer Alternatives

It’s tempting to whip up a quick replacement when dinner is refused. But this can reinforce picky habits. Offer one meal for the family and let your child decide whether to eat it. Trust that they won’t starve, most children eat enough over the course of a week even if one meal is skipped.

7. Stick to a Routine

Offer meals and snacks at regular times. Avoid letting them graze all day on snacks, as constant nibbling can lead to less hunger at proper mealtimes.

8. Keep Portions Child-Sized

Small portions can feel less intimidating. If they want more, they can always ask for it.

When to Seek Help

If your child is dropping weight, showing signs of malnutrition, or is extremely selective (e.g., eats fewer than 10 foods), it may be time to consult a GP or dietitian. There could be sensory processing issues or feeding disorders that need professional support.

Remember: It’s a Journey

Most children grow out of fussy eating with time. The key is patience, consistency, and offering a wide variety of foods without pressure. Celebrate small victories, even licking a new food or having it on the plate is a step forward.

Mealtimes should be about connection, not conflict. With the right approach, you can help your child develop a healthy relationship with food that lasts a lifetime.