Picky eating is most common in children aged 2 to 5 and is usually a normal developmental phase. If your child's doctor is happy with their growth, weight and energy levels, they are getting enough to eat — even if mealtimes feel like a battle. The most effective strategies are repeated low-pressure exposure to new foods, involving children in shopping and cooking, and modelling healthy eating yourself.
Does your child refuse to eat certain foods due to colour, texture or sometimes for seemingly no reason at all? You are not alone.
If you have concerns about your child's diet, growth or height speak to your doctor.
There is no universally accepted definition of picky eating, but one commonly accepted one is:
‘Fussy/ Picky eating has been defined as the consumption of an inadequate variety or quantity of foods’
Why is your child a picky eater?
Below is a list of possible reasons your child could be a picky eater (always consult your doctor if you are concerned)
- Between the ages of 1 and 5 picky eating is very common.
- Early feeding difficulties
- Late introduction of lumpy/ textured foods at weaning
- Pressure to eat
- Peer influence
- Genetic and environmental factors
10 tips to help your child’s picky eating and help them embrace new foods.
Allow your kids to shop with you
When in the grocery shop allow you kids to be involved in decisions, especially when it comes to fruits and vegetables. If you don’t feel comfortable letting them pick the type of product, let them pick a version of that product they want e.g the 5 apples they choose from the pile of apples. This will help them feel they have control over their food and make them more likely to eat it when you present it as a dinner or snack.
Allow your child to cook with you
Allowing children to get involved in the cooking process causes interest in the food they will be later eating. Nutrition habits are formed young and so by showing your child how to cook (in a safe age-appropriate way) they will be more likely to enjoying cooking meals when they are older. As all we know, cooking meals yourself is often healthier than eating out or ordering takeaway.
Encourage your child to invent new snacks
This point is similar to allowing your child to cook with you. Having fun with food and incenting new snacks can spike their interest. For example ants on a log (celery, peanut butter, and raisins) can be a fun snack and very engaging to the child. Having them make creations with healthy ingredients that go well together, with no thought to if they look appetizing to you, might encourage them to eat more and try new foods.
Be a good role model
Your child will often mirror you and the general family’s behavior (parental modeling). For example, if they see you eating and enjoying fruits and vegetables (even if you yourself do not like them) they are more likely to accept the food. Other good nutrition habits are drinking water when thirsty as opposed to other drinks, sitting at a table during meals and not eating with any electronic distractions around. Family mealtime should be a positive social experience. Eating with no distractions is also linked to weight loss.
Offer different choices of foods
Sometimes it is helpful to not just say you are having broccoli, but ask whether they would like broccoli or cauliflower and then include the one they selected in the meal or snack. Both choices are healthy, but they will feel like they have been the ones to decide which one to eat. This can reduce picky eating behaviors.
Offer the same foods for all the family
Make sure that the foods are appropriate for all age groups and cut appropriately but try where possible to eat the same food. Do not provide them with a different meal with all foods they like. Instead, make sure a meal has at least one food they do like so they can eat something but will be encouraged by hunger and everyone else at the table eating the same food. Do not give your child too many snacks as they may not be hungry at mealtimes. Remember they do not need to eat as much as you! To read more about appropriate portion sizes for toddlers and children read our articles.
Offer one new food at a time and start with new foods
Like when introducing new foods to your baby during weaning, it is best to offer one new food at a time and allow time for your child to get used to the food. This reduces the risk of overwhelming them with new foods and increases the chance of liking the new food. Starting with new foods refers to starting a meal with a new food before offering foods known to be liked by your child. This prevents them from refusing to eat it because they would prefer something they are used to and enjoy. This food should be offered after they have tried the new food.
Remember- do not force your child to eat foods. If a child refuses food multiple times, just remove the food without saying anything. Try and be patient even though it can be frustrating. Do not schedule mealtimes when your child is too hungry or too tired to eat as this can increase the likelihood of picky behavior and your child becoming frustrated. Try and introduce new foods when your child is in a receptive mood.
Start with small portions
This follows on from tip 7. New foods should not be given in overwhelming portions. Small portions will have much higher success rates.
Offer new foods repeatedly
In other words, repeated exposure to unfamiliar foods. Your child may not like the food the first time you give it. If you can encourage them to try a little and then offer lots of praise that is a good first step. Then next time repeat the process. Often pickiness is linked to a fear of new foods, so trying it and realizing it isn’t ‘that bad’ may encourage them to become accustomed and readily eat the new food.
Relax!
As we mentioned at the start of this article, if your doctor has no concerns about your child’s height and weight and you believe the picky eating is just a phase then having some days where your child only eats one food type, or refuses to eat there vegetables is not the end of the world. Be kind to yourself and patient with them.
To conclude remember you are not alone. Having a child who is a fussy/ picky eater. Hopefully, these tips will help you work with your child to increase the range of foods they are willing to eat. If you have any tips on techniques that have helped you please leave them in the comments below!
Last reviewed: June 2026
Studies discussed in the article
Title- Picky eating in children causes and consequences
Authors- Caroline Taylor and Pauline Emmet
Link- https://pubmed.ncbi.nlm.nih.gov/30392488/Title-
Title- Childhood fussy/picky eating behaviours: a systematic review and synthesis of qualitative studies
Authors- Hazel Wolstenholme, Colette Kelly, Marita Hennessy and Caroline Heary
Link- https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-019-0899-x