Helpful Tips for Picky Eaters


Children are more sensitive when it comes to the texture, smells and colour of their food. It can already be tough to get them to eat what is in front of them, never mind introducing something new. It’s frustrating, especially with the added stress that they may not be getting the proper nutrients for their growing bodies to thrive.

Get Creative

You’re probably familiar with this one, it may have happened to you as a child. Sneak a couple leaves of spinach or kale into their favourite smoothies. Chop up vegetables and blend it into your sauces or soups and hopefully, they won’t notice the difference! This is a great way to get those extra vitamins without compromising on texture or colour.

When you go to plate the meal use cookie cutters or make the meal into a funny face for a little extra fun.

Involve Them in Cooking

Spend an hour or so on a Sunday evening browsing through recipes online or in your favourite recipe book with your child and hopefully you can all agree on a couple of recipes to try the following week that everyone will enjoy. Involving them in this process gets them excited to see it come together. They can also agree on all the ingredients involved ahead of time. Watch videos on YouTube to get them excited about cooking!

When it comes to cooking, have them help wash, pour and stir the ingredients together. Involve them as much as you can in this process. It’ll (hopefully) motivate them to enjoy the meal as well.

Invite Friends Over

Did you ever stay for dinner at your best friends growing up? Chances are, you had to eat what was put in front of you! Consuming food with new friends may motivate your picky eater to try something new. Have a kid-themed lunch or dinner party and see what happens.


If you are the parent of a picky eater, know that you are not alone.  Even with these tips, the process can take a long time.  It’s important to have patience and hopefully, you’ll begin to notice them trying new foods!

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