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Inspiring Your Picky Eater to Try New Foods



picky eater - girl covering her eyes with plate of food in front of her

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Nurturing Your Picky Eater: A Journey Towards Healthy Eating

Welcome, fellow moms, to my little corner of the internet where we embark on the rollercoaster ride of motherhood together. Today, I want to tackle a topic that has likely caused frustration and concern in many households: the picky eater. Ah, the challenge of nourishing our little ones while navigating their discerning taste buds! Fear not, for I've gathered valuable insights and practical tips to help you nurture your picky eater and transform mealtime into a joyful experience.


Understanding the Picky Eater

We've all encountered that toddler who turns up her nose at perfectly prepared vegetables or the school-age child who insists on eating the same limited repertoire of foods. But let's take a moment to understand why some children become picky eaters. It's essential to remember that it's usually just a phase, and with patience and perseverance, we can guide them toward a broader range of foods.

One factor contributing to picky eating is the natural instinct for self-preservation. Children are wired to be cautious of unfamiliar foods as a survival mechanism. Additionally, their taste buds are more sensitive, which can make certain flavors overwhelming. Remember, it's not a reflection of your parenting or cooking skills!

picky eater - dad trying to feed baby in high chair with child looking away


Create a Positive Mealtime Environment

Now that we've established that picky eating is common, let's focus on creating a positive mealtime environment. By fostering a relaxed and enjoyable atmosphere, we can alleviate the pressure and tension that often arise around mealtimes. Here are some strategies to consider:

Lead by Example: Be an adventurous eater yourself. Children learn by observing, so if they see you enjoying a variety of foods, they will be more inclined to follow suit.

Family Mealtime Rituals: Establish a routine where the entire family sits down to eat together. Sharing stories, engaging in light-hearted conversations, and making mealtime a special bonding experience can positively impact your child's perception of food.

Presentation Matters: Make meals visually appealing by incorporating colorful fruits and vegetables, arranging food in creative ways, and involving your child in the preparation process. When they feel invested, they may be more inclined to try new things.


Encouraging Exploration and Variety

Now that we've set the stage for a pleasant dining experience, let's dive into practical strategies to encourage your picky eater to expand their food horizons.

Gradual Introductions: Introduce new foods gradually, one at a time, and in small portions. Give your child a chance to explore and develop a sense of familiarity before expecting them to embrace new flavors.

picky eater - child being fed with a spoon while sitting in a stroller and wearing a baseball cap backwards

Sensory Play: Engage your child's senses by allowing them to touch, smell, and interact with different foods outside of mealtimes. This exposure can help reduce anxiety and build acceptance.

Make It Fun: Transform mealtime into an adventure! Experiment with themed meals, arrange food in playful shapes or create a reward system for trying new foods. By infusing a sense of playfulness, you'll ignite your child's curiosity.

I have a yummy recommendation for all you moms out there who are seeking a playful solution to help your picky eater embrace new foods. Let me introduce you to the interactive and engaging game called "Take a Bite." This game not only entertains but also encourages positive eating habits in a fun and enjoyable way.

In "Take a Bite," the goal is to assemble a dessert puzzle, but here's the twist: your child must complete the actions displayed on the cards before reaching the sweet victory. To set the stage, place an empty plate board on the table, symbolizing the culinary adventure that awaits. Shuffle the cards and stack them face down, ready for your little one to explore.

Before starting the game, prepare a selection of foods that you'd like your child to try. These foods should be age-appropriate and visually appealing. As your child takes one card at a time, they engage in the actions displayed on the cards, adding an element of excitement and anticipation to the mealtime experience.

With each dessert puzzle card your child receives, place it on the empty dessert plate board. Watch as the puzzle slowly comes to life, motivating your child to progress through the game. However, throughout the game, there are also "Take a Bite" cards. When your child comes across one of these cards, they are prompted to take a bite or eat a piece of the prepared food. This playful approach encourages them to explore new flavors and textures.

The game reaches its sweet victory once the dessert puzzle is fully assembled. Celebrate this achievement by giving your child a well-deserved treat. By incorporating "Take a Bite" into your routine, you not only transform mealtimes into engaging playtime but also create positive associations with food.

Remember, the journey of helping your picky eater overcome their habits takes time and patience. Embrace the playful nature of "Take a Bite" and cherish the progress your child makes. Together, let's transform mealtime struggles into joyful moments of discovery and nourishment.

Let Them Help: Involve your child in age-appropriate kitchen activities, such as stirring, pouring, or garnishing. This hands-on approach can foster a sense of ownership and pride, making them more inclined to taste their creations.

Role Modeling: Encourage older siblings or peers who have a diverse palate to eat with your picky eater. Children often mimic their peers' behavior, and positive peer influence can work wonders.


picky eater - young girl in pigtails looking sad while eating

Navigating Challenges with a Picky Eater

While the journey towards expanding your picky eater's food choices may have its ups and downs, it's essential to stay patient and empathetic. Remember, Rome wasn't built in a day, and neither is a child's appetite for new foods. Here are some tips for navigating the challenges along the way:

Respect Preferences: Acknowledge your child's preferences while gently encouraging them to explore new options. Pressuring them to eat something they dislike may create more resistance.

Don't Force It: Avoid turning mealtimes into battlegrounds. Forcing your child to eat or finish their plate can lead to negative associations with food. Trust that their appetite will regulate itself.

Keep Offering: Continue offering a variety of foods, even if they have been rejected in the past. Taste preferences evolve, and what was once disliked may eventually become a favorite.

Be Creative: Sneak nutrient-dense ingredients into familiar dishes. For instance, puree vegetables into sauces or blend fruits into smoothies. Gradually increase the amount over time to expose your child to the flavors.

Seek Professional Help: If your child's picky eating habits are severely impacting their growth, development, or overall well-being, don't hesitate to consult a pediatrician or a registered dietitian. They can provide expert guidance tailored to your child's specific needs.


Dear moms, I hope this journey towards nurturing your picky eater has inspired you with fresh ideas and renewed hope. Remember, every child is unique, and their taste preferences will evolve at their own pace. By creating a positive mealtime environment, encouraging exploration, and staying patient, you'll lay the foundation for a healthy relationship between your child and food. Embrace the adventure, savor the small victories, and celebrate the joy of watching your little one's palate expand. Together, we can turn the picky eater phase into a stepping stone toward a lifelong love for wholesome eating.

Up next, Dealing with Picky Eaters.


Hi! I'm Jen, and I'm thrilled you stopped by!

I am a certified life coach, mother of five, wife, founder of the non-profit Eye on Vision Foundation, entrepreneur, Christian, and friend. I live, play, work and worship in the Orlando, Florida area.

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