Picky Eaters

These guidelines are for caregivers of picky eaters and include tips for creating the right environment and handling feeding behaviors. Discuss these hints and other options with your child's healthcare provider.

Important information:

• Eat with your child. Young children eat better when adults are around.

• Offer a variety of fruits and vegetables.

• Follow the advice of your dietitian and healthcare provider.

Instructions for creating the right eating environment:

• Make meals pleasant. Mealtimes are meant to be enjoyable for you, your child, and your family. Help your child learn that eating can be fun.

• Limit distractions. No TV or phones during meals.

• Limit mealtime to about 30 minutes.

• Your child should sit at the table for all meals and snacks.

• Your child should sit in their own chair or highchair.

• At the end of each meal, have your child take "one last bite" to signal the end of the meal. Do not offer more food after the "last bite." If your child refuses the "last bite," gently touch the spoon to their lips. This will help your child learn that meals must end on your terms and not because they refuse to eat.

• End the meal with praise. Cheer for your child. Say things such as "Good job taking that bite of food," "I like how you are holding your fork," or "Good job trying the new food."

Instructions for dealing with feeding behaviors:

Tantrums:

• Ignore when your child refuses food or throws food off the table. Give your child a "mini-timeout" by turning your head away for about 20 seconds. If your child throws food, wait until the end of the meal and have your child help pick up the food that was thrown off the table.

• Praise your child when they take a bite of food.

The Picky Eater:

• Children need to practice trying new foods. You may need to offer a new food 10-15 times before your child will learn to like the food.

• Offer the new food every day for one week along with a familiar food. You may need to start by having your child just touch the food to their lips and tongue before it is familiar enough for them to take a small bite.

• Praise your child when they taste new foods.

• Avoid being a "short order cook" and giving too many options per meal. Offer your child a choice between two foods at the start of the meal. If your child is too young or is unable to choose, you may choose the food.

• If your child refuses food, offer the food at the next meal. This will teach your child that they will not get a "better food" by refusing the food that you offer.

The Grazer:

• A ‘grazer' is a child who eats and drinks small amounts of food throughout the day. These children do not feel hungry at mealtimes because they snack all day. Children who ‘graze' eat less than children who have a set mealtime.

• Offer three meals and 2 or 3 snacks each day.

• Do not offer snacks or drinks 30 minutes before or after meals. When you wait 30 minutes, your child will likely eat more because they will not fill up on fluids before the meal.

Reviewed on May 1, 2022, by Kelsey Palm, RD