Many parents feel powerless when their child refuses to eat anything beyond a few favorite dishes.
According to expert Katherine Dahlsgaard, even the pickiest eaters can learn to expand their diets but it takes patience and the right approach.
Picky eating is often normal
Many children go through a picky phase between ages 2 and 4. It is a natural protective mechanism that makes them wary of new foods.
It’s not your fault
Picky eating is rarely the result of poor parenting. Some children are simply born with a brain that is more rigid about trying new flavors.
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Don’t give up too soon
It can take eight to fifteen attempts before a child accepts a new food. Most parents stop after just three to five tries, but persistence is key.
Make sure your child is hungry
Leave at least two hours between a snack and dinner, and one hour between drinks and meals. Hunger increases the chances of trying new foods.
Don’t fear hunger
A little hunger is healthy and motivates your child to eat the next meal. It doesn’t mean they are starving.
Set clear limits around food
Just like with bedtime, you can set food boundaries calmly. For example: “You need to try a little of this in order to have dessert.”
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Stick to the consequences
If your child refuses to try, don’t react emotionally. Simply follow through with the consequence and move on with the evening.
Create mealtime routines
Eat at consistent times, keep screens away from the table, and talk about pleasant topics so meals are linked with positive experiences.
Keep meals short and pleasant
Most children get their needed calories in the first 20 minutes. A cheerful tone and shorter meals help prevent boredom.
Avoid pressure and anger
A neutral voice and a touch of optimism work far better than scolding or emotional pressure.
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Repetition builds comfort
Presenting the same food multiple times without pressure helps the child gradually accept it.
Encourage social eating experiences
Sharing meals at birthdays or holidays can motivate children to try new dishes in a fun setting.
Parents are the key
The most effective treatments involve parents coaching their child daily to try new foods.
Use small rewards
Simple rewards for tasting a new food can encourage children to broaden their diet.
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Watch for signs of severe picky eating
Warning signs include consistent refusal to taste, extreme distress over disliked foods, or losing interest in foods once enjoyed.
Seek professional help if needed
Extreme picky eating often requires professional treatment, especially for children under 15 who are not motivated to change on their own.
CBT can make a difference
Exposure-based cognitive behavioral therapy helps children gradually accept new foods step by step.
Show compassion for yourself
Parenting a picky eater is frustrating, but it’s important to remember it is not your fault.
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A varied diet is key to well-being
Eating a wide range of foods is not only about health but also about enjoying meals and social experiences.
This article is based on information from Chop.edu.