5 Easy Tips to Help Your Picky Eater

If you’re reading this, you’re probably dealing with a picky eater (or know someone who is). Trust me, I get it. It can be so frustrating when it feels like your child—or even an adult in your life—just won’t try anything new. The good news is that picky eating doesn’t have to be a lifelong battle! In my Beyond The Plate A Parents Guide to Tackling Picky Eating Guide, I break down strategies, practical tools and worksheets  to make mealtime easier, stress-free, and more fun for everyone.

Today, I’m going to share 5 key tips from the guide that can help you start turning picky eating around, one step at a time. Ready? Let’s dive in!

1. Set the Stage for a Positive Mealtime

Let’s start with something that might seem simple but is so important: creating a positive mealtime atmosphere. If every meal feels like a battle, it’s no wonder your picky eater is hesitant to try new foods.

In my guide, I talk a lot about how your approach can make a big difference. The goal is to create a relaxed, no-pressure environment around food. Think about it: when mealtime feels like a fun, easy moment, your child is more likely to be curious about what’s on their plate.

Here’s a simple idea: Involve your kids in meal prep! Let them help wash veggies, stir ingredients, or even pick out a new fruit at the store. It’s a small way to make them feel empowered and excited about food.

2. Take It Slow – Gradual Exposure Works Wonders

One of the biggest myths about picky eating is that kids should instantly love a new food once it’s introduced. But the reality is, it takes time for most picky eaters to warm up to new foods. That’s why I recommend gradual exposure, a strategy I discuss in detail in my guide.

Gradual exposure just means introducing new foods little by little, without making it a big deal. The goal is to take the pressure off and let your child explore new flavors on their own terms.

A simple trick: Try the “one bite rule.” Encourage your child to take just one bite of a new food. They don’t have to like it, but they’ve at least tried it. Over time, you can build on that exposure and they’ll start becoming more comfortable with the idea of new foods.

3. Mix Things Up – Variety Is Key

Another way to help your picky eater expand their palate is by offering a variety of foods—but with a little twist! In my guide, I share creative ways to present foods in different forms. Kids (and adults) can be picky about how something looks or feels, so sometimes, just changing up the presentation can make a big difference.

For example, if they turn their nose up at broccoli, try roasting it with a little olive oil and garlic. Or toss it into a smoothie. Offering foods in different ways can make them more interesting and approachable.

A pro tip: Get creative with dips! Kids love dipping, so offer things like hummus, guacamole, or yogurt alongside new veggies or fruits.

4. Let Them Take the Lead (Within Reason!)

Here’s a fun idea that can actually make a big difference: give your picky eater some control over their meals. It sounds counterintuitive, right? But when kids have a say in what goes on their plate, they’re often more excited to try new things.

In my guide, I explain how involving kids in meal planning and prep can really help. Let them pick out a new fruit or vegetable at the store, or ask them to help assemble their meal. The more they’re involved, the more likely they’ll want to taste what they helped make!

Tip: If they’re old enough, give them a few choices to choose from for dinner. For example, “Would you like sweet potatoes or roasted carrots tonight?” Giving them a choice helps them feel more in control and less likely to resist.

5. Be Patient and Celebrate Small Wins

Lastly, I can’t stress enough how important patience is when it comes to picky eating. It’s normal for it to take time, and there may be days when it feels like you’re taking one step forward and two steps back. But trust me, little by little, things will improve!

Celebrate small victories, like trying a bite of a new food or finishing their plate without any fuss. And remember, even if they don’t love something right away, that doesn’t mean they won’t in the future. My guide walks you through ways to stay positive and patient, even when progress feels slow.

A tip for the road: Try not to make a big deal out of what they don’t eat. Focus on what they do eat and celebrate those moments. Positive reinforcement goes a long way!

Conclusion:

Tackling picky eating takes time, but with the right strategies and a little creativity, you can help your picky eater develop a healthier relationship with food. If you’re ready for more tips, check out the full Beyond The Plate: A Parents Guide to Tackling Picky Eating Guide I created—it's packed with helpful advice to support you every step of the way.

Remember, the goal is to make mealtime enjoyable, not stressful. Keep offering new foods in a low-pressure way, and soon enough, your picky eater will be trying more foods and enjoying meals with less fuss.

Feel free to reach out and share your experiences, too—I’d love to hear how it’s going for you!