6 strategies to avoid kids picky eating habits
Picky eating is one of the most common concerns parents faces during early childhood. If your toddler refuses vegetables or demands the same food every day, you're not alone. Fortunately, there are ways to avoid picky eaters by establishing healthy food habits early on.
Whether you’re just introducing solids or trying to prevent picky eating in toddlers, this guide outlines the most effective picky eater solutions backed by parenting experts and child nutrition research.
1. Start with Variety Early On
One of the best ways to avoid picky eating is to introduce a variety of textures and flavours early in your child’s feeding journey. Research shows that the more diverse a baby’s palate is during the window of food acceptance (around 6 to 9 months), the more likely they are to accept a wide range of foods later.
Instead of sticking to plain cereals, rotate vegetables, fruits, grains, and proteins. For example, serve mashed avocado one day and pureed lentils the next. Alternate between bitter (like broccoli), sweet (like carrots), and bland (like potatoes) to develop a diverse palate. Studies suggest that it may take up to 10–15 exposures for a child to accept a new food, so don’t give up after one or two tries.
💡 Tip: Start introducing solids with single-ingredient purees before advancing to mixed meals.
2. Create a Positive Mealtime Environment
The atmosphere during meals plays a huge role in shaping your child’s relationship with food. Children are more likely to try new foods in a relaxed, screen-free, and engaging environment.
✅ Make meals predictable: Sit at the table with minimal distractions.
✅ Eat together: Children mimic adult behaviour, so model the kind of eating you want to see.
✅ Talk about the food: Instead of saying “just try it,” describe the texture, colour, and taste. Curiosity often leads to tasting.
Avoid using food as a reward or punishment. Telling a child, “You’ll get dessert if you eat your broccoli,” puts sweets on a pedestal and makes vegetables feel like a chore. Instead, foster positive associations by connecting food with bonding and exploration.
3. Set Meal and Snack Times
A regular eating schedule is crucial for managing picky eating tendencies. When meals and snacks happen at consistent times, children learn to recognize hunger and fullness cues, which supports healthier eating patterns.
Plan for three main meals and two snacks per day. Avoid letting your child graze throughout the day, as this can dull their appetite and make them less open to trying new foods during structured meals.
For example:
- Breakfast: Oatmeal with diced fruit
- Morning snack: Apple slices and peanut butter
- Lunch: Chicken, rice, and broccoli
- Afternoon snack: Yogurt and granola
- Dinner: Lentil soup and toast
Offering food at routine times help sets the foundation for lifelong habits. Remember to prepare appropriate food sizes according to your little one’s age.
Don’t forget to check for allergies when introducing potential food allergens! Read more about how you can safely introduce it.
4. Choose Healthy Snacks
Snacks can either support or sabotage your efforts to raise an adventurous eater. Instead of processed treats, offer nutritious snacks that provide the vitamins and minerals children need to grow and thrive.
Healthy snack ideas include:
- Sliced cucumbers with hummus
- Boiled eggs and whole grain toast
- Sliced Banana with a spoonful of almond butter
When children get used to tasty, healthy snacks, they’re more likely to carry these habits into their main meals. You’re also less likely to deal with sugar crashes or extreme pickiness caused by high-sugar, low-nutrient foods.
Keep portions small and avoid serving snacks too close to mealtime—this ensures kids come to the table hungry and curious.
If you want to save the hassle in preparing nutritious snacks, consider offering snacks that are packed with the vitamins & nutrients your child needs such as Gerber yogurt melts and puffs.
✅No artificial flavours and sweeteners
✅Convenient packaging
✅Snack time anywhere, anytime
5. Offer, Don’t Force
One of the most powerful principles in overcoming picky eating is following the Division of Responsibility in feeding: Parents provide, children decide.
That means:
- You decide what, when, and where food is offered.
- Your child decides if they’ll eat it and how much.
Avoid bribing, begging, or tricking your child into eating. These tactics often lead to more resistance. Instead, keep offering a variety of foods, serve them family-style, and trust your child to make choices over time.
With consistency and a low-pressure approach, most children expand their food preferences naturally.
6. Involve Kids in Food Preparation
Kids are more likely to eat what they help create. Even toddlers can assist with simple tasks like rinsing vegetables, mixing ingredients, or arranging food on a plate.
When children are involved in shopping and cooking, food becomes a hands-on experience—not just something they're told to eat. Let them pick out one new fruit or veggie at the grocery store and work it into your weekly meals.
This not only builds confidence but also makes unfamiliar foods feel less intimidating, preventing the possibility of picky eating behaviour.
If you’re wondering how to avoid picky eaters, the answer lies in consistency, variety, and a calm, supportive mealtime routine. Start early with diverse flavours, offer healthy snacks at regular times, and foster a positive environment where food is explored—not forced.
Picky eating phases are normal, but with these simple strategies, you’ll encourage a more adventurous and confident eater in the long run.
References:
Raise a healthy child who is a joy to feed. Available at: https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/
Four Ways to Keep Your Kids From Becoming Picky Eaters. Available at: https://www.chla.org/blog/advice-experts/four-ways-keep-your-kids-becoming-picky-eaters
Tips to Help Your Picky Eater. Available at: https://www.cdc.gov/nutrition/features/help-picky-eater.html
10 Steps to prevent picky eating. Available at: http://solidstarts.com/10-steps-to-prevent-or-reverse-picky-eating/?hcUrl=%2Fen-US
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