13 Creative Ways to Feed Picky Eaters

A parent using cookie cutters to make shapes out of bread

If you’ve ever found yourself at the dinner table negotiating with your child to take just one bite, you’re not alone. Feeding picky eaters can be one of the most challenging aspects of parenting. You want to provide healthy, balanced meals, but convincing your child to eat anything other than their favorite mac and cheese can feel impossible. Thankfully, there are creative ways to feed picky eaters that make mealtime less stressful and more enjoyable for everyone.

Make Food Fun

One of the most effective strategies for feeding picky eaters is to make food fun. Kids are naturally drawn to bright colors, shapes, and playful designs. Use cookie cutters to transform sandwiches, fruit, and even vegetables into stars, hearts, or animals. Arrange meals into smiley faces or create “food art” by designing a scene with their plate. For example, broccoli florets can become tiny trees, and carrot sticks can make a sunny sky. When food looks fun, your picky eater may be more inclined to give it a try.

Get Them Involved

Children are more likely to eat foods they help prepare. Invite your picky eater into the kitchen to assist with meal prep. Let them wash fruits and veggies, stir sauces, or sprinkle cheese on top of casseroles. You can even take them grocery shopping and allow them to choose a new fruit or vegetable to try. When kids feel a sense of ownership over their meals, they’re more willing to explore new foods.

Offer Choices

Instead of serving one dish and hoping for the best, offer your picky eater a choice between two options. For example, ask if they’d prefer apple slices or orange wedges as a snack. Giving them the power to choose makes them feel more in control and less resistant to trying something new.

Sneak in the Nutrition

For particularly stubborn eaters, sneaking extra nutrition into their favorite foods can work wonders. Blend spinach or kale into a fruit smoothie, mix grated zucchini into muffins, or add pureed carrots to spaghetti sauce. These creative ways to feed picky eaters allow you to boost their diet without them even realizing it.

Use a “Try It” Plate

Introduce a “try it” plate as a no-pressure way to explore new foods. This plate is separate from their main meal and includes a small portion of something new or less familiar. Encourage them to take just one bite, but don’t push if they refuse. Repeated exposure to new foods often helps picky eaters become more comfortable over time.

Set a Good Example

Kids learn by watching, so make sure you’re modeling healthy eating habits. Sit down together for family meals and let your picky eater see you enjoying a variety of foods. Talk about how much you like the crunchy carrots or how delicious the roasted chicken tastes. Positive reinforcement and a little enthusiasm can go a long way in encouraging your child to branch out.

Play with Textures and Temperatures

Sometimes picky eaters reject foods because of their texture or temperature. Experiment with serving foods in different ways. If your child doesn’t like steamed vegetables, try roasting them to bring out a sweeter flavor. If they’re not a fan of cold fruit, offer it at room temperature. Be patient and persistent as you explore what works best for their preferences.

Keep Portion Sizes Small

Large portions can overwhelm a picky eater and make them less likely to try something new. Start with small amounts - even just one or two bites - and let them ask for more if they like it. This approach takes the pressure off and makes the idea of trying new foods less intimidating.

Incorporate Food Pairing

Pair new or less preferred foods with ones your picky eater already loves. For example, serve a side of ranch dressing or hummus with raw veggies, or add a sprinkle of cheese to roasted broccoli. Familiar flavors can make unfamiliar foods more appealing and encourage your child to take that first bite.

a young girl cutting healthy foods on her plate

Create Themed Meals

Turn mealtime into an adventure by introducing themed meals. For example, have a “Taco Tuesday” where everyone builds their own tacos, or a “Rainbow Plate Day” where you aim to include foods of different colors on their plate. Themes make meals more exciting and help introduce new foods in a fun, engaging way.

Be Consistent with Mealtime Routines

Consistency is key when feeding picky eaters. Set regular mealtimes and limit snacks so they arrive at the table hungry. Create a calm and positive atmosphere during meals, free from distractions like TV or toys. When your picky eater knows what to expect, they’re more likely to approach meals with a more open mind.

Encourage “Food Explorations” Outside of Mealtime

Picky eaters often benefit from exploring foods outside of the high-pressure mealtime setting. Create opportunities for them to learn about and interact with food in other ways. Visit a farmer’s market, read books about fruits and vegetables, or plant a small herb garden together. These experiences can help demystify unfamiliar foods and build their curiosity to try them.

Patience is Everything

Remember, feeding picky eaters is a journey, not a sprint. It can take multiple exposures to a new food before a child is willing to try it. Stay positive and avoid turning mealtime into a battleground. Celebrate small wins, like when they touch, smell, or taste a new food, even if they don’t eat it entirely. Your patience and encouragement will pay off over time.

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I WANT THIS!

Feeding picky eaters doesn’t have to be a battle. With a little creativity, patience, and persistence, you can create a positive relationship with food for your child and your entire family. Start exploring these creative ways to feed your picky eater today, and watch as your child begins to embrace new foods and flavors.

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