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As parents, it’s natural to worry about whether your child is getting enough nutrients, or if their eating habits today will shape an unhealthy relationship with food. Picky eating is a common and perfectly normal stage in childhood, and with patience, understanding, and a few practical strategies, you can help your child explore a variety of foods and develop a lifelong appreciation for nutritious meals.
Children are notoriously cautious about trying new foods. Children's taste buds are exceptionally sensitive, and textures, colours, and smells can be overwhelming. Recognizing that picky eating is often rooted in biology and development helps set a foundation of empathy and patience.
It can be tempting to persuade, bribe, or even demand that your child take “just one bite.” However, applying too much pressure can lead to power struggles and make mealtimes stressful. Instead, create a calm, low-pressure environment. Offer a variety of foods, including at least one item you know they like, and let them decide how much to eat. Over time, children who feel safe and respected at the table are more likely to become curious and adventurous eaters.
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A good guideline is to present a meal that includes a protein, a whole grain or starchy vegetable, and some produce (fruits or vegetables). Even if your child initially refuses the broccoli, continue placing a small portion on their plate at future meals. Repeated exposure—without pushing— helps normalize these foods. Eventually, they may nibble, then taste, and sometimes even adopt them as favourites.
Children are tactile learners. Allowing them to explore food through their senses— like touching, smelling, squishing, or arranging it into funny shapes—can build comfort and curiosity. While it might mean a messier mealtime, it also transforms eating into a more positive and interactive experience. Before long, that sensory exploration could translate into actual tasting.
Kids are more likely to try dishes they’ve helped prepare. Invite your little one to wash vegetables, stir ingredients, or measure out spices. This hands-on participation fosters a sense of ownership and pride in the final product. Additionally, you can turn grocery shopping into a mini adventure: let them choose a new fruit or vegetable to “research” together at home. Feeling involved increases their willingness to try the fruits of their labour.
If your child only eats pasta, try gradually introducing whole-wheat varieties or adding a small amount of finely chopped veggies into their favourite sauce. If they love chicken nuggets, consider baking homemade versions with minced vegetables incorporated into the breading. Incremental changes maintain a sense of familiarity while gently expanding their palate.
Children look to their parents and older siblings for cues. Show them that trying new things is enjoyable by modeling curiosity and enthusiasm. Let them see you savour colourful salads, relish that roasted cauliflower, or get excited about a tangy yogurt dip. Your own positive relationship with food can inspire them to open their minds and mouths to new flavours.
It’s important to accept that change won’t happen overnight. Some children need multiple exposures—sometimes ten or more—to a new food before they’ll even taste it. Patience, consistency, and a relaxed approach will yield better long-term results than rushed or forceful methods.
If picky eating is severely restricting your child’s growth, nutrition, or social development, consider seeking professional guidance. As dietitians, we can assess your child’s dietary patterns, identify gaps in nutrition, and collaborate on tailored strategies to broaden their menu.
At Our Dietitian Clinic, We’re Here to Help
Every family’s situation is unique, and finding what works best for your child might take time. Our team of registered dietitians understands the complexities of picky eating and is here to support you. We can provide personalized strategies, balanced meal plans, and one-on-one counselling to help you create a positive eating environment that nurtures your child’s growth and well-being.
To learn more about our services or to schedule a free call, contact us today. Let’s work together to help your picky eater discover a world of new flavours—one bite at a time.
