Picky Eaters: Top Tips for Parents and Mistakes to Avoid

August 29, 2025

Any parent of a picky eater is familiar with the daily battles over food, along with the constant worry over whether their child is eating enough to grow and develop.

Picky eating can be seen in children of all ages. According to University Hospitals registered dietitian Abby Reinier, RD, pickiness generally peaks around age 3 or 4. This is when a child starts to become more independent and they may use their eating habits to exert a sense of control.

There is no magic bullet to cure picky eating in kids, but with time you can encourage your finicky eater to become more comfortable with a variety of foods.

General Pickiness vs. Sensory Issues

While most kids outgrow picky eating, some may require additional help, especially if their picky eating stems from sensory issues. These children may have strong aversions to foods based on texture, flavor or smell. Kids with sensory issues may benefit from feeding therapy with a pediatric occupational or speech therapist. Feeding therapy can help desensitize a child to the tastes and textures of certain foods.

When to Seek an Expert’s Advice

You may consider an evaluation with a pediatric dietitian if you notice your child dropping foods they used to enjoy, becoming more limited in their diet, or displaying extreme behaviors (such as tantrums) at mealtimes.

Reinier says the earlier you intervene, the better. If you address the issue when your child is 2 – 5 years old, you may be more successful than if your child is older and more set in their ways.

Tips for Picky Eating

Helping your child overcome their picky eating won’t happen overnight. But by using some simple strategies and gentle encouragement, most children will eventually start to eat a wider variety.

“I tell every parent that the two keys to success are patience and consistency,” says Reinier.

Here are a few of her tips for parents of picky eaters:

Eat on a schedule. Offer meals and snacks at least two hours apart but no more than four hours apart. If they come to the table hungry, they’re more inclined to try new things. Limit mealtimes to 30 minutes or less.
Keep exposing your child to different foods. It can take up to 15 – 20 tries of a food before we decide if we like it. So keep putting the broccoli on your child’s plate, even if they won’t touch it. Repeated exposure and seeing parents and siblings eat a food can make it less scary to try.
Slowly transition from separate meals to family meals. Put at least one component from the family meal on your child’s plate, along with a “safe” food you know they will eat. This way they are eating something while still being exposed to new foods.
Keep snacks small. A picky eater can get into a cycle of filling up on snack foods so they’re not hungry at mealtimes. Reinier advises limiting snacks to 100 calories for children under 10. Some low-calorie options include string cheese, fruit, yogurt or nuts.
Offer options to give kids a sense of control. By giving your child a choice between two or three healthy options at snack time, you can empower them to make good choices about food. “Your job as a parent is to serve your child foods you want them to eat. They get to decide what and how much to eat,” Reinier says.
Try positive reinforcement. Incentives are a good way to encourage your child to try new foods. You can use sticker charts to track their progress and allow them to earn rewards along the way. Reinier cautions against bribing with food, but earning rewards like extra screen time or a trip to the playground can be motivating for some kids.
Involve kids in planning and cooking meals. If your child is old enough, have them help with grocery shopping and meal prep. A child may be more willing to try something they put thought and effort into making. With younger children, try cutting their food into fun shapes to get them excited to try it.

Avoid These Common Mistakes

Some mistakes that parents make with their picky eaters:

Pushing too hard. Forcing or threatening your child rarely works. In fact, it can backfire by creating negative food associations and making them dig in their heels further. Gentle pressure-free encouragement is a far better tactic, says Reinier.
Letting kids graze. Some children prefer to nibble throughout the day instead of eating at set times. However, these kids end up taking in fewer calories each day and are less likely to be hungry at mealtimes.
Overloading on fluids. If your child drinks too much water or milk between meals it may decrease their appetite. Make sure your child isn’t filling up on beverages, especially before meals.
Serving too much food. As adults, we may overestimate how much food our child can consume. Seeing a large amount of food on their plate could be overwhelming for your child, so stick with smaller portion sizes for your picky eater.

Making Sure Your Child’s Nutritional Needs Are Met

Parents of picky eaters are often concerned about whether their child is getting all the nutrients they need. One popular strategy is “hiding” vegetable in food. While this can be helpful, Reinier suggests proceeding with caution if your child has sensory issues. If they detect a change in texture or flavor, it may cause them to no longer trust a food they once considered “safe.”

Reinier also recommends a multivitamin for kids with very limited diets. Although not a replacement for food, it can fill in the gaps and prevent deficiencies. Similarly, protein and nutrition drinks like PediaSure can also be helpful for some children. You can talk to a pediatric nutritionist to see if your child could benefit from a supplement.