How to Help a Picky Eater: Tips from a Pediatric Dietician

Do mealtimes feel stressful? Maybe your child has a limited diet, refuses to sit at the table, or keeps eliminating food choices. As a pediatric dietitian, I hear this often and want to help. 

Recently, I helped Tommy and his family with similar concerns. Children may avoid trying new foods because of anxiety, a negative experience, or simply not being exposed again after a rejection, but the good news is that it’s never too late to learn to enjoy new foods. 

When Tommy came to Easterseals at 18 months, he was only drinking from a bottle and eating very few fruits, veggies, and no meat. Within three sessions, we established a new mealtime routine and food introduction. He has moved on from the bottle and now sits at the table and eats fruit, veggies mixed with lentils, chicken nuggets, and eggs. This progress has supported his growth, reduced mealtime stress, and encouraged his family to try new foods together too.

When should your child see a dietitian for picky eating? 

If a child is eating less than 20 foods, only eats a certain color food, or eliminating entire food groups from a diet- it’s best to get an evaluation.

Helpful strategies to start exploring new foods

1. Having a regular mealtime routine/set time for meals

   When possible, try to have regular family meals together where kids and adults eat the same food and can take how much they would like on their plates. This simple practice can keep exposure to new foods more consistent while creating a schedule. Keep the conversation light and positive during mealtime (Ex: If you could be any animal at the zoo, what would you be? etc.) 

   With a routine, kids will know what to expect. And seeing someone else eat the same food, will give them a chance to observe that it is safe to try it too. And don't "yuck someone's yum." Normalize if a child decides they like a certain dip with the food or want to mix foods together.

2. Supportive Seating & Environment 

   When possible, offer your child a secure place to eat where their pelvis is upright, and their feet are grounded into a surface. Think about an environment that is inviting to focus on a new task. 

   For example, limit distracting sounds and devices, have a clear table, a predictable setting, etc.

3. Exposure to Variety

   Keep offering those new foods!  It will likely take repeated exposure before kids are willing to try something new. Food is not wasted if not eaten because initial exposure to new foods is just as important, so children can learn more about it and increase their willingness to try it later. The child's caregiver must also model eating fruits and veggies as exposure too!

Feeding Support at Easterseals

If you have any questions or any concerns about your child’s nutrition visit our nutrition therapy page or contact us at info@eastersealsdfvr.org. Our nutrition team is comprised of RDN’s (Registered Dietitian Nutritionist) who have years of specialty experience working in pediatric nutrition and are ready to help!