Kids’ holiday food: Consider the big picture

The holidays are a special time to make memories and strengthen relationships while having lots of fun. Food is a common centerpiece for many traditions and celebrations. It’s part of your family culture — and the smells and tastes can bring back memories from years past. These are important anchors your child will develop over years to come. 

Helping your child listen to their body signals during these gatherings will set them up for a lifetime of success in not only choosing the foods they eat and how much, but also paying attention to how they feel and what comes up for them at the holiday table. Also, part of helping your child be happy at the dinner table will give you the time and space to enjoy a meal with the other adults there!

Prepping for the gathering 

If you know your child has a hard time sitting down to eat when their cousins are around, it may help to go into the gathering feeling rested. Depending on your kiddo’s age, allowing them to get some good zzzs in before heading into a more chaotic environment can help. 

Another common concern is that they won’t like Aunt Judy’s green beans. It can be really helpful to present familiar foods alongside the new ones. Allow your little one to explore and try new things while having the security of foods they know they enjoy on their plate as well. If they’re able to help you or other family members prepare food in the kitchen, this can be a lasting positive memory and even encourage them to try something new!

Try to let go of your own baggage around food

If you’ve ever struggled with your relationship with food or your body, do your best to take care of yourself during this time too. And if you need a little extra support, reach out to your provider to see if there’s someone they might be able to recommend you speaking with. 

We tend to place our own unhealthy thoughts about food on our kids. By challenging our beliefs about food, we can protect our kids from our own negative connotations.

In general, kids tend to be good at self-regulating — eating when they’re hungry and stopping when they’re full. By letting your kids have control over what they eat and how much, they learn to build their instincts and form good habits.

Manage outside comments

The holidays bring out the best in lots of us. For some, though, it can bring out a lot of food anxiety, which can show up as invasive, judgmental comments about what you and/or your children are eating. Not only are these offensive and unhelpful, but research has shown that negative talk about bodies/dieting actually increases the risk of children gaining excess weight in unhealthy ways and developing eating disorders. 

Responding directly to comments from family members is an important way to teach your children how to set healthy boundaries as well as how to shut down negative body/food talk. It’s okay to say for example, “We don’t police food and we are teaching our kids to listen to their bodies,” or “We don’t comment on what other people eat at our house, please refrain from doing so anymore today.” If you anticipate unhelpful commentary from a certain family member — on how your child looks or what they choose to eat — addressing these challenges before you arrive can help. A quick text can encourage supportive actions from family, and set the tone for what you expect. 

Focus on joy

As parents, we want the holidays to be a warm and special time to spend together and remember for a lifetime. Family gathering and meals create traditions, recipes, games, and laughter that our children will never forget — and may even pass on to the next generation. The contagious joy of celebrating and eating can be a positive outcome of this season to carry forward for the whole family.

Reviewed by the Ovia Health Clinical Team

Sources

• Jill Castle. “How to Help Your Child Eat Well and Be a Good Guest at Holiday Meals.” U.S. News & World Report. November 25, 2019. https://health.usnews.com/wellness/for-parents/articles/holiday-meals-and-kids-helping-them-to-eat-well-and-be-a-good-guest. 
• Kaitlyn Kamleiter. “Avoiding picky eating during holiday meals.” Children’s Minnesota. November 25, 2019.
• https://www.childrensmn.org/2019/11/25/avoiding-picky-eating-holiday-meals/. 
• Sally Kuzemchak, M.S., R.D. “Don’t Micromanage What Your Kids Eat At Holiday Parties.” Real Mom Nutrition. December 5, 2019.
• https://www.realmomnutrition.com/holiday-parties/. 
• Sandra G. Hassink, MD, FAAP. “Avoiding Food Traps.” HealthyChildren. American Academy of Pediatrics. August 20, 2020. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Avoiding-Food-Traps.aspx. 

Cultural influence

It’s not news that U.S. society has long been thin-obsessed. The extreme societal pressure that many of us feel has an impact on our kids as well and can affect the way they feel about their bodies and their value. When kids feel less valuable because of the size of their body it impacts their confidence and overall emotional wellbeing. 

According to NEDA, “By age 6, girls especially start to express concerns about their own weight or shape. 40-60% of elementary school girls (ages 6-12) are concerned about their weight or about becoming too fat. This concern endures through life.”

There are several steps you can take as a parent to change the messages within your own home and help your child cope with the messages they’re getting outside of your control.

Model healthy behaviors and language

How we talk about bodies impacts what our kids think about theirs (and other peoples’) both now and in the future. It may take a lot of time and effort to retrain your own way of considering and speaking about bodies, but by shifting the way you think and talk about your own body to be more accepting, you are modeling healthy body image for your children. 

A helpful exercise for your entire family is to practice not commenting on bodies in general. Focus compliments on the qualities that draw you to someone. For example, “You are one of the funniest people I know” or “I love the time we spend together, you offer me such reassurance.” Even a simple, “You’re a beautiful person.” Teaching ourselves and our children not to speak about other people’s bodies can help us not judge or focus on someone’s outward appearance. In the end, you don’t choose your friends and loved ones because they’re physically attractive. You want to be around people because you feel good around them. None of that is based upon how they look or what size they are. 

It will be normal for questions about different-looking bodies to come up. Try to focus on fact, not judgment in these moments. For example, a very tall person walks by and your child is awe-struck. You can talk about the differences in your bodies and how that might impact your perspective on the world! Or if your child sees a larger person and comments, “They’re fat!” A common response to this is, “That’s rude.” But perhaps another more constructive response could be, “Yes, they are bigger than you are. What does that mean to you?” Fat doesn’t have to be a negative term. It can be a descriptor just as are “tall,” “loud,” “funny,” etc. 

Adjust your media sources

Expose your kids to books, art, and movies that celebrate a variety of body shapes, sizes, and abilities. Inclusive images and messages help children have a healthy, well-rounded view of their own bodies within a diverse world. When we step away from skinny-focused, white-centered, able-bodied media and recognize that all body types are valuable, kids see that too. Noticing and celebrating our differences can help people of all ages to strive for goals that are based on their personal values and not on their outward appearance.

Social media is well known as a source of unrealistic and pervasive messaging about ideal appearances. Filters and editing are hard for younger adolescents to fully understand. They generally believe what they see. It’s easy for these literally unreal images to quickly become a goal for young minds, and the link between use of social media and body dissatisfaction increases with the amount of time spent on various platforms. Any reduction or use of other more positive media or activity can help protect your child.

Refrain from critical remarks

Kids can internalize statements that make them feel self-conscious, for example, a comment about eating too many sweets or how they look in a dress. Negative messages can stick with kids for a long time and damage their self-esteem. Instead, pay attention to what they enjoy and keep it positive: “You run so fast, you must have very strong legs!” 

Learning about exercise and what our bodies can do

When teaching your children about exercise, celebrating the physical feats they can accomplish is a great way to help your child feel empowered and energized. Helping them to explore team sports, participating in races, playing at the playground, or pushing themselves to reach a new goal they set for themselves are all ways you can encourage your child to enjoy their body and celebrate what it can do. Exercise is never a punishment for eating.

Get personal

Kids love to hear about how we often struggle with the same things they do. Why? Because our own stories can help them feel less alone and know that what they feel is normal. You might share a story about how you struggled as a child to feel like you were pretty or fashionable enough. Maybe you have a physical difference that was challenging to grow to accept or love. Maybe you’re still working on recognizing your own self-worth outside of your physical appearance. Sharing your own insecurities to a certain extent can open up space for your child to share how they’re feeling with you. 

Helping your child see that you’re a human too and that you’re there for them in the tougher moments, allows you to connect with them on a deeper level. It also paves the way for them to open up more to you and see you as a resource.

Reviewed by the Ovia Health Clinical Team 

Sources

• Ana Reisdorf. “How to Teach Your Child Body Positivity.” Mental Health America. Mental Health America, Inc. 2022. https://mhanational.org/blog/how-teach-your-child-body-positivity. 
• D’Arcy Lyness, PhD. “Encouraging a Healthy Body Image.” KidsHealth. Nemours. June 2018. https://kidshealth.org/en/parents/body-image.html.
• Erica Lamberg. “6 Lessons in Body Positivity to Teach Your Child by Age 5.” Parents. Dotdash Meredith. January 12, 2021. https://www.parents.com/kids/problems/body-issues/lessons-in-body-positivity-to-teach-your-child-by-age-5/.
• Ragan Chastain. “Raising Body Positive Kids in a Body Negative World.” Dances with Fat. September 24, 2016. https://danceswithfat.org/2016/09/24/raising-body-positive-kids-in-a-body-negative-world/.
• Sumner Brooks, MPH, RDN. “How to Raise a Kid Who Is Satisfied With Their Body, According to a Registered Dietitian.” Good Housekeeping. Hearst Digital Media. December 9, 2021. https://www.goodhousekeeping.com/life/parenting/a38029229/positive-body-image-for-kids/.
• “Body image and eating disorders.” National Eating Disorder Organization. National Eating Disorder Organization. https://www.nationaleatingdisorders.org/body-image-eating-disorders. 

Be mindful of your own thoughts and beliefs

Being aware of your own mindset around food is the first step to ensure you don’t pass down negative associations to your kids. Notice how you think or talk about certain foods, whether it’s desserts, bread, or vegetables. Stay curious about your food beliefs and be mindful of what you say in front of your children.

If you’re noticing you have a lot of negative associations with foods, or you feel compelled to diet or restrict food regularly, it may be beneficial for you to seek help in healing your own relationship with food. The work you do to heal your own relationship with food will have positive rippling effects on everyone in your life, especially your kids. 

Intuitive Eating can be a great place to start when exploring how you relate to the foods you do and don’t eat. It is a way of eating that helps you to identify which foods make you feel your best and which don’t agree with you, or leave you wanting for more.

If you’re struggling with your own body image, consider finding a therapist who specializes in body image or a community you can learn from. And there are some pretty amazing leaders on social media having these conversations about positive food associations, too.

Talk about what food does for the body

Rather than categorizing a particular food as “bad” or “good,” describe what the food offers the body. Make it fun and educational, rather than about restriction. For example, you could say, “Chicken has protein and helps build the cells that make up your body.” or “Cookies give you short-term energy.” When kids learn how food fuels their bodies, they can start making their own healthy choices. 

Aim for family meals

According to research, eating meals together as a family is associated with less disordered eating and better self-esteem for children and adolescents. It also helps generate healthy habits and enjoyment around eating. Plus, this time gives your children a safe and comfortable space to playfully try something new on their plate.

Avoid pushing certain foods

Forcing kids to eat particular foods can dull the internal cues they have about what they like, what their body needs, and when they’re full. Mealtime battles often backfire anyway, leading them to resist the vegetables or protein on their plates. 

Pressuring kids to eat certain foods can even lead to a negative association with mealtime, with them feeling anxious about even sitting down to eat. Instead, serve well-rounded meals but allow them to have some voice and decision. Giving them choices about what they eat helps build long-term habits where they feel confident and in control of their nutrition.

Notice changes in your child’s eating

If your child’s eating habits change noticeably, it could be a sign of a deeper problem, such as depression, anxiety, or even an eating disorder (no matter their body type). Consider talking with your child or getting help from a trusted therapist or pediatrician. 

Reviewed by the Ovia Health Clinical Team

Sources

• Jennifer Anderson MSPH RDN. “Kids Eat in Color.” Kids Eat in Color. 2022. https://kidseatincolor.com/links/ 
• Kaitlyn Kamleiter. “Avoiding picky eating during holiday meals.” Children’s Minnesota. November 25, 2019. https://www.childrensmn.org/2019/11/25/avoiding-picky-eating-holiday-meals/.
• Sumner Brooks, MPH, RDN. “How to Raise a Kid Who Is Satisfied With Their Body, According to a Registered Dietitian.” Good Housekeeping. Hearst Digital Media. December 9, 2021. https://www.goodhousekeeping.com/life/parenting/a38029229/positive-body-image-for-kids/

Take the morality out of food bravery

Sometimes, as parents, we want our kids to do things because they “should.” While a healthy, varied diet is important for kids’ growth, there’s nothing inherently good or bad about a child eating more or fewer foods. Do your best to resist pushing your child to try or like certain foods because you perceive them as “better” than others or because you worry about other people judging you by what is (or is not) on your kid’s plate. 

Take them grocery shopping

While cooking with your kid is a great way to help them get more food-curious, taking them shopping can help even the most reluctant eater get excited. Bring them to the store and invite them to select a new food each week. Even if at first they choose less “healthy” options, celebrate them for tackling new tastes and textures. As time goes on and they get more adventurous, you can start guiding them towards new foods that are more in line with what you want them to be trying.

Serve deconstructed meals

Meals with a lot of ingredients can be overwhelming to kids that are intimidated by a variety of new tastes and textures. Instead of serving a pasta dish that’s already sauced or a salad that’s filled with toppings and already dressed, try to serve meals buffet style. Allowing your child to build their own taco, create their own salad, or choose how much sauce goes on their pasta can go a long way in getting them to try new things. 

Introduce new foods, but always with a safe option

Don’t let your kid’s shy appetite keep you from prepping your favorite meals or trying out new recipes. Keep on cooking and serving what you want to cook and serve, and consider adding something familiar on the table too. You don’t want your child to feel backed into a corner or like they must eat a new food or go hungry, but consistent exposure to new dishes can spark curiosity over time. 

Dig deeper

Sometimes, picky eating is more than just picky eating. If you feel like your child’s list of acceptable foods is shrinking, that they have an extreme reaction to being around new foods, or that they’re really not getting the nutrition they need to grow, reach out to your child’s pediatrician. Sometimes, picky eating is the first sign of sensory issues or bigger-picture challenges. 

Picky eating is an ongoing challenge for many families. While the frustration and concern is real, it’s important to remember that kids are more than what they will or won’t eat. Do your best to make mealtimes fun and relaxing, even if that means you have to shut off the part of your brain that takes note of what disappears from your child’s plate. Over time, many kids learn to enjoy trying new foods or, at least, develop a longer, more varied list of their favorites. 

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If your 10-year-old doesn’t like trying new foods, you’re not alone. Lots of kids — and plenty of adults, too — are hesitant about unfamiliar tastes, smells, textures, and colors.

So, what’s the answer? Read on for tips and ideas for picky 10-year-olds.

What you can try

Trying to convince a headstrong kid to eat a variety of foods can be a frustrating task, especially when most attempts fail. While there’s no single foolproof solution, here are some things that might work.

Grocery shop together

See if your 10-year-old wants to join you at the grocery store. Encourage them to pick out a few fruits, veggies, healthy snacks, and maybe something new you can try cooking together at home. Allow them some big yes moments — even if it’s something you’re convinced they’ll never try.

Explore a healthy kids’ cookbook

Consider getting a kids’ cookbook. At age 10, your child can probably follow recipes for simple meals or snacks themselves. If they’re not up for it, try a few together. There are also tons of children’s cooking videos on YouTube, making it easy to follow along with kid-friendly instructions.

Start small

When offering new foods, the Mayo Clinic recommends starting with small portions — two or three bites’ worth is plenty. Larger quantities can be overwhelming, especially when it comes to unfamiliar foods.

Wait and offer it again later

As many parents are aware, kids’ tastes and preferences are ever-changing. While your child may have tried (or flat-out refused) to eat certain things at a younger age, it might be worth offering previously rejected foods again.

Sometimes, it can take several tries before they come around. But as long as you’re not too pushy and space out your attempts, there’s no harm in giving it another shot.

Eat as a family

It won’t miraculously make a picky eater more adventurous, but eating as a family might help the cause. Turn off the TV, put all screens away (including parents’ smartphones), and gather around the table to enjoy a meal together and chat about life.

Avoid short-order requests

You want your child to eat something, so preparing food you know they like is understandable. However, the Mayo Clinic advises against short-order requests. When you commit to making just one meal for the whole family, your 10-year-old won’t assume you’ll make something else if they refuse what’s in front of them. It’s important to still have something to offer that feels like a safe food for your child. Whether that’s a side of fruit or a bread basket depends on your meal plan. But many picky eaters won’t eat something new or something they previously disliked, even if they’re hungry. 

Talk about nutrition

Talking to your child about nutrition in an easy-to-digest way can help them understand why it’s important to eat various foods. To boost the narrative, you might add that eating a varied diet will help them grow strong, have more energy, and do well in school.

Lead by example

It’s also important to lead by example and this includes food restriction. Restricting foods may have a negative impact or make binging more likely. By making an effort to eat a well-rounded diet and have a healthy relationship with food you can encourage your child to do the same. Like eating meals together, this isn’t the only piece of the puzzle when trying to get through to a picky eater, but it can help.

Don’t force it

If your child’s not hungry or isn’t a fan of something they just tried, don’t force food on them. Although encouraging good habits is crucial, pushing often creates even more resistance. Just imagine how you’d feel if you were forced to try something unappetizing to you! 

Additionally, while picky eating is common, some kids have more sensitive palates, and others may take longer to grow out of the stage. Respect your child’s tastes, listen to their opinions, and don’t hesitate to contact their pediatrician for nutritional guidance or for more help with extreme pickiness.

Reviewed by the Ovia Health Clinical Team

Read more from this series

• Tips and guidance for 6-year-olds
• Tips and guidance for 8-year-olds

Sources

• Taylor CM and Emmett PM. Picky eating in children: causes and consequences. Proc Nutr Soc. 2019. 78(2):161-169. doi:10.1017/S0029665118002586
• McCarthy C. Beyond Chicken Nuggets: Protein-Rich Alternatives for Picky Eaters. American Academy of Pediatrics. 2021. Web.
• Larson H. 8 Ways to Get Picky Eaters to Become More Adventurous. Academy of Nutrition and Dietetics. 2021. Web.
• Mayo Clinic Staff. Children’s nutrition: 10 tips for picky eaters. Mayo Clinic. 2020. Web.
• Milanaik R, et al. Parental Management of Picky Eaters: Common Parenting Pitfalls. Pediatrics. 2019. 144 (2_MeetingAbstract): 210. https://doi.org/10.1542/peds.144.2MA3.210
• First L. What Happens to Picky Eaters Over Time? A Study with Some Food for Thought. AAP Journals Blog. American Academy of Pediatrics. 2020. Web.
• McCarthy C. Study gives insight — and advice — on picky eating in children. Harvard Health Publishing. Harvard Medical School.
• Jennifer Anderson, MSPH, RDN. “Solve Picky Eating: 11 Expert Tips for Parents of Picky Eaters.” Kids Eat in Color. Kids Eat in Color. August 2021. .https://kidseatincolor.com/picky-eating/. 
• “10 Tips for Parents of Picky Eaters.” Healthychildren.org. AAP. April 26, 2018. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Picky-Eaters.aspx. 

First and foremost, being choosy about what they eat doesn’t mean there’s anything wrong with your child. Lots of kids (and adults, for that matter) aren’t stoked about trying new foods. Aside from the taste, strange smells, textures, and colors are often enough to make a kid say, “Nope!”

So, what can you do? Find tips and ideas for picky 8-year-olds below.

What you can try

Trying to get your kid to eat different foods can be frustrating, especially when your attempts fail more often than not. Though there’s no one-size-fits-all solution, here are a few things that might work.

Grocery shop together

Invite your 8-year-old to join you at the grocery store. While you’re there, encourage them to pick out fruits, vegetables, and other healthy foods. Since refusing to eat certain things is sometimes an attempt to exert control, letting them choose a few groceries might make them more willing to try something new.

Start small

According to the Mayo Clinic, large portions can overwhelm picky eaters. When offering new foods, present them in smaller portions. One to three bites’ worth is a good place to start, and if they like it, you can add more to their plate.

Wait and offer it again later

Your child may have tried (or simply refused) to eat various foods when they were younger. But as many parents know, kids’ tastes, preferences, and opinions are ever-changing. With this in mind, it’s worth offering previously rejected foods again.

Eat as a family

It won’t magically make a picky eater more adventurous, but eating as a family may help the cause. Put screens away, turn off the TV, and gather around the table. While enjoying meals together, you can chat about something you’re each looking forward to or share a fun thing you did that day.

Avoid short-order requests

The Mayo Clinic also says to avoid fulfilling short-order requests for food. Of course, you want your child to eat something, so it makes sense to cook a meal you know they’ll like. There are options for this approach!

It’s important to prepare just one meal for the entire family whenever possible. Why? Your child won’t be under the impression you’ll make them what they want if they refuse what’s offered, and they’ll be exposed (even if it’s just looking) to new foods. It’s important to offer at least one safe food at meals. This means you may need to add a serving of fruit or something simple, like rolls, to a meal. It’s not okay to leave a picky eater with a plate of unfamiliar food because many picky eaters won’t eat even if they’re hungry. A few bites of something familiar actually increases the odds they will keep eating and explore new foods. 

Make it fun

Developing ground rules is a crucial piece of the puzzle, but getting through to a picky eater is also about having some fun. Consider holding taste tests (blind or otherwise) or putting on a mock game show about trying new foods for prizes. New shapes, utensils or items like toothpicks or chopsticks can add to the fun.

Taking the pressure off of picky eaters can also improve the mood at meals. Forcing children to try new foods, or even rewarding their efforts can backfire. Removing pressure at meals also relieves stress for parents, it’s not your job to force or trick your child to eat.

Lean into favorite flavors

Not every picky eater prefers bland food. If there’s a particular flavor your child likes, try incorporating it into new foods. For instance, kids who like sweetness might enjoy honey-glazed carrots or barbecue chicken. And those who love ketchup might eat just about any vegetable dipped in it.

Respect your child’s tastes

Picky eating habits are common, but some kids’ palates are just more sensitive than others. Also, while many children grow out of it by the end of elementary school, it’s OK if it takes longer for your child. Respect their tastes, listen to their opinions, and remember this stage won’t last forever.

If you’re concerned about your child’s extreme pickiness, nutrition, growth, or development, check in with their pediatrician for insight and guidance.

Reviewed by the Ovia Health Clinical Team

Read more from this series

• Tips and guidance for 6-year-olds
• Tips and guidance for 10-year-olds

Sources

• Taylor CM and Emmett PM. Picky eating in children: causes and consequences. Proc Nutr Soc. 2019. 78(2):161-169. doi:10.1017/S0029665118002586
• McCarthy C. Beyond Chicken Nuggets: Protein-Rich Alternatives for Picky Eaters. American Academy of Pediatrics. 2021. Web.
• Larson H. 8 Ways to Get Picky Eaters to Become More Adventurous. Academy of Nutrition and Dietetics. 2021. Web.
• Mayo Clinic Staff. Children’s nutrition: 10 tips for picky eaters. Mayo Clinic. 2020. Web.
• Milanaik R, et al. Parental Management of Picky Eaters: Common Parenting Pitfalls. Pediatrics. 2019. 144 (2_MeetingAbstract): 210. https://doi.org/10.1542/peds.144.2MA3.210
• First L. What Happens to Picky Eaters Over Time? A Study with Some Food for Thought. AAP Journals Blog. American Academy of Pediatrics. 2020. Web.
• McCarthy C. Study gives insight — and advice — on picky eating in children. Harvard Health Publishing. Harvard Medical School.
• Jennifer Anderson, MSPH, RDN. “Solve Picky Eating: 11 Expert Tips for Parents of Picky Eaters.” Kids Eat in Color. Kids Eat in Color. August 2021. .https://kidseatincolor.com/picky-eating/. 
• “10 Tips for Parents of Picky Eaters.” Healthychildren.org. AAP. April 26, 2018. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Picky-Eaters.aspx. 

The first thing to know is that there’s nothing wrong with your child. Lots of kids — and let’s be honest, scores of adults, too — aren’t thrilled about trying new foods. Beyond the taste, unfamiliar smells, colors, and textures are often enough to make a kid go, “No way!”

So, what can you do about it? Find tips and ideas for picky 6-year-olds below.

What you can try

Trying (and failing) to get your child to eat different foods can be frustrating. While there’s no one-size-fits-all approach to addressing the issue, here are a few strategies that might work. The earlier you try to expand your child’s menu, the better!

Relieve the pressure

Feeding young children can be so stressful, so take the pressure off of everyone. That means not encouraging or forcing children to eat or “take one bite.” It’s hard to remain neutral when kids aren’t eating or when you’re excited that they’ve tried something new, but removing criticism, punishments, and even praise and rewards can be helpful. If you’re excited they’ve tried something new, try asking how it tasted or about the texture. Knowing it’s not your job to force or trick them into eating can be a real relief.

Family meals whenever possible

It’s not the whole piece of the puzzle, but striving to eat meals as a family might help the cause. Make a point to turn off the TV, put phones away, and sit at the table together. While enjoying meals together, chat about a silly or fun thing you each did that day or something you’re looking forward to.

One meal for everyone

Although it might take some time for your child to want to try everything on their plate, it’s important to prepare just one meal for the whole family whenever possible. That way, kids don’t get the impression they can refuse what’s offered and convince you to make them something else. Make sure there is something “safe” at every meal. This may mean you need to add a serving of fruit or a basic item like bread to a meal or deconstruct a mixed food.

It’s not a good idea to offer a full meal without any familiar or accepted foods, hunger won’t force most picky eaters to eat, and even a few bites of a familiar food can encourage more exploration.

More choice at the grocery store

For some kids, refusing to eat certain foods might be an attempt to exert control at an age when adults are calling virtually all the shots. In that case, it might help to give your child a little more choice over their diet while still encouraging healthy options.

Consider taking them to the grocery store with you and allowing them to pick out a couple of new fruits, veggies, or dinner staples, like a fun shape or color of pasta. If taking them shopping isn’t an option, let them help plan the menu each week. Siblings can each have a designated night and encourage each other to accept new ideas or themes.

Collaborative cooking

At home, ask your kiddo if they’d like to help you prepare a meal. You can cook something they chose at the grocery store or whip up a simple pre-planned dinner for the family. According to the American Academy of Pediatrics (AAP), this might give them a sense of pride while easing their fears about trying something new.

One new thing at a time

Offering several new foods at once might overwhelm your child. Instead, try introducing one new thing at a time alongside a couple of their tried-and-true favorites. You can also try separating ingredients, as many picky eaters don’t trust a new mixed food. For example, instead of serving pasta salad, serve each ingredient onto their plate separately. Over time you may be able to mix!

Small portions

On a similar note, large portions may overwhelm a picky eater. The Mayo Clinic recommends offering new foods in smaller portions — one to three bites’ worth is a good place to start. Serving meals family-style means it’s easier to add food to their plate. This also reduces food waste.

More choice

Presenting new foods as a yes or no question, such as, “Do you want asparagus for dinner?” may result in a hard “No” more often than not. You might get a better response by proposing it as a choice instead, like, “Would you like carrots, broccoli, or asparagus for dinner tonight?”

Curb grazing

Children at age 6 should have set meal and snack times. It’s harder for kids to key into feelings about hunger or be interested in family meals if the kitchen is always accessible. 

Fun shapes

The Academy of Nutrition and Dietetics suggests serving unfamiliar foods in fun shapes. Of course, you can buy dinosaur-shaped chicken nuggets and cartoon-themed mac n’ cheese at the grocery store. But it’s super easy to do it at home using cookie cutters or small tools sold for this purpose. You can stamp out playful chunks of fruits, vegetables, and sandwiches — to name just a few.

And don’t forget the fun utensils! Novelty forks, toothpicks, or plates can encourage trying something new. 

Picky eaters: It can change

Your child’s picky eating habits won’t go away overnight. Aiming for small, consistent changes can make a big difference over time.

If you’re concerned about your child’s extreme pickiness, nutrition, growth, or development, check in with their pediatrician for insight and guidance.

Reviewed by the Ovia Health Clinical Team

Read more from this series

• Tips and guidance for 8-year-olds
• Tips and guidance for 10-year-olds

Sources

• Taylor CM and Emmett PM. Picky eating in children: causes and consequences. Proc Nutr Soc. 2019. 78(2):161-169. doi:10.1017/S0029665118002586
• McCarthy C. Beyond Chicken Nuggets: Protein-Rich Alternatives for Picky Eaters. American Academy of Pediatrics. 2021. Web.
• Larson H. 8 Ways to Get Picky Eaters to Become More Adventurous. Academy of Nutrition and Dietetics. 2021. Web.
• Mayo Clinic Staff. Children’s nutrition: 10 tips for picky eaters. Mayo Clinic. 2020. Web.
• Milanaik R, et al. Parental Management of Picky Eaters: Common Parenting Pitfalls. Pediatrics. 2019. 144 (2_MeetingAbstract): 210. https://doi.org/10.1542/peds.144.2MA3.210
• First L. What Happens to Picky Eaters Over Time? A Study with Some Food for Thought. AAP Journals Blog. American Academy of Pediatrics. 2020. Web.
• McCarthy C. Study gives insight — and advice — on picky eating in children. Harvard Health Publishing. Harvard Medical School.
• Jennifer Anderson, MSPH, RDN. “Solve Picky Eating: 11 Expert Tips for Parents of Picky Eaters.” Kids Eat in Color. Kids Eat in Color. August 2021. .https://kidseatincolor.com/picky-eating/. 
• “10 Tips for Parents of Picky Eaters.” Healthychildren.org. AAP. April 26, 2018. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Picky-Eaters.aspx.