Picky Eating in Kids: Why It Happens & 6 Strategies That Really Work
Picky eating can turn mealtimes into a daily battle. If you’re constantly negotiating bites of broccoli or cooking separate meals for your child, you’re not alone. Food refusal is a common and normal part of child development, especially in toddlers. It’s often more about control, sensory preferences or appetite shifts than about the food itself.
But when it becomes more extreme ~ with very limited food variety or food anxiety, especially in older kids ~ it may be time to reach out for professional support.
In this article, I’ll walk you through 6 practical, evidence-based strategies to reduce food battles and gently encourage curiosity at the dinner table.
1. Avoid cooking separate meals
Offer your child the same foods as the rest of the family, but in smaller portions alongside a safe food. Avoid preparing entirely separate meals, as this can reinforce the idea that unfamiliar foods are “unsafe.”
2. Always include safe foods
Include at least one or two familiar foods your child already likes at each meal. This gives them reassurance and helps reduce pressure when new foods are introduced.
3. Keep offering without pressure
It can take 10–20 exposures before a child accepts a new food. Continue offering in small amounts without bribing, forcing, or drawing too much attention.
4. Involve them in the process
Invite your child to help with age-appropriate tasks like washing veggies, stirring, or choosing between two options. Involvement builds curiosity and reduces resistance.
5. Make it visual and fun
Use food cutters, colourful plates, or “eat the rainbow” charts. Children are more likely to try foods that look fun or feel familiar.
6. Model the behaviour you want
Eat the same foods as your child whenever possible. Kids are more likely to try foods they see others enjoying.
Small shifts each day can lead to big wins at the dinner table. Remember, picky eating is often a normal part of development, but if your child’s food refusal feels extreme or is affecting their growth, variety, or stress levels around eating, it’s important to get professional support.
🧡 If you’d like personalised guidance for your child, you can book a free discovery session with me here
