Healthy Foods for Picky Eaters from a Pediatric Dietitian

"But I don't like it..." says your 3-year-old, pushing food around their plate. Never mind that they happily ate the same meal last week. Your child has turned into a picky eater and now refuses nearly everything you offer.

This is a common scenario for many parents. My three children have each gone through at least one stage of picky eating, refusing to eat once-loved family meals. Parents of picky eaters everywhere simply want their children to get enough nutrients and eat a healthy diet.

To learn more about this topic, I spoke to Dahlia Rimmon, a Pediatric Registered Dietitian and mom. She has experience working with toddlers and kids, especially with picky eating behaviors. She shared picky eater recipes and tried and true strategies for managing the issue.

Why Are Toddlers Picky Eaters? (And What to Do About it!)

"It’s totally normal for kids to go through phases of picky eating," Rimmon says.  Research shows that many children experience picky eating between the ages of 2 and 6. More importantly, it's a natural part of development that often goes away on its own.

One common feature of picky eating is refusing to eat new foods. Thousands of years ago, refusing to eat new foods may have helped young children avoid eating potentially poisonous foods.

For many children, picky eating is a phase. While it may have served a purpose in the evolution of humanity, today it's just a (sometimes annoying!) part of parenting. That said, parents can implement strategies to help children enjoy a greater variety of foods.

Experts suggest that parents continue to serve a variety of foods at family-style meals. Also, keep in mind that your child may need to see a food 10 times or more before trying it. Another tip is to involve your child in cooking and baking, as this can also make children more open to trying new foods.

It's also important to mention that there are many other reasons that children might experience picky eating. Some medical conditions may show up as picky eating. For example, a child might struggle with swallowing or have a gastrointestinal disorder that makes eating certain foods unpleasant. If you're concerned about your child's picky eating, check with your pediatrician to rule out medical reasons.

Healthy, Nutritious Food for Picky Eaters: Can You "Hide" Vegetables in Foods?

Parents who want to encourage healthy eating may wonder if they can disguise vegetables to entice their picky eaters to try them. About this practice, Rimmon says there's a right way to do it. "I don’t recommend hiding food and lying about it. Helping picky eaters get comfortable with new foods and textures involves giving them the chance to experience those foods," she explained.

On this note, Rimmon says it's best to be clear about ingredients. If you make zucchini muffins for breakfast, "let your child know they're 'zucchini breakfast muffins,'" she says.

"It’s okay to make foods more approachable," Rimmon says. If your child has sensory issues with fruits and vegetables, one strategy is to blend ingredients. "Using the zucchini muffins as an example, you could blend the zucchini into the batter if they have a hard time eating muffins with visible shredded zucchini," she suggests.

The best policy is to be honest, Rimmon says. "If your child asks about the zucchini, it’s important to be honest and tell them that there’s zucchini in it. Being upfront helps build trust and encourages them to try new things," she explains.

Lunch Box-Friendly Meals for Picky Eaters

One task parents of picky eaters often struggle with is healthy snacks and meals that are easy to pack for lunch. "Packing lunch every day can be a bit of a chore, and coming up with new ideas can feel exhausting," Rimmon says. 

Rimmon's go-to healthy no-cook lunch options include:

Sandwiches: You can't go wrong with a sandwich! Mix it up by using different types of bread like bagels, pita bread, sourdough, baguettes, tortilla wraps, hamburger buns, hot dog buns, or challah slices. Experiment with various bread varieties like whole wheat, pumpernickel, seeded, spelt, or rye.

For fillings, choose something with protein to keep your kids energized throughout the day. Some examples are cheese, cream cheese, hummus or bean spread, nut butter, seed butter, veggie burgers, or shredded rotisserie chicken.

Snack Box: A snack box with multiple compartments (like a bento box) can be a fun and easy lunch option. Fill each compartment with finger foods like sliced fruits, veggies, cheese slices or string cheeses, whole-grain crackers, and dried fruits like raisins or dried mango.

Mini Parfait: If your child's school has a place to store perishables or if their lunch box keeps food cold, you can pack single-serving yogurt or cottage cheese cups. Pair them with a small bag of cereal, granola, sliced fresh fruit, or freeze-dried fruit they can mix in at lunchtime. 

Kid-friendly Before School Breakfasts

Many children also struggle with breakfast. Yet, getting a healthy meal in before school is important so your little one doesn't get hungry.

Rimmon says, "Focus on pairing fiber-rich carbs like fruits or whole grains with some fat and/or protein to keep their energy steady and their blood sugar balanced."

Rimmon suggests the following breakfast foods for your picky eater list:

• Whole grain pancakes with fruit
• Yogurt or cottage cheese parfaits
• Avocado toast
• Scrambled eggs with toast
• Oatmeal
• Overnight oats
• Chia pudding
• Fruit with nut butter
• Smoothie
• Homemade muffins
• Homemade oatmeal cookies
• Blueberry crisp with yogurt
• No-sugar added granola with whole milk

Q & A with a Pediatric Registered Dietician

Our followers asked Dahlia Rimmon their questions about picky eating. Here’s what she had to say. 

Follow us on Instagram for the chance to ask experts your questions.

Q: My daughter is 3 and she suddenly turned into a picky eater. Everything she used to love, she now hates. Is this normal? What can I do about it?

Rimmon: The first thing I’d suggest is figuring out what might have changed. Did she start daycare and get introduced to new foods other kids are eating? Has she seen other kids throwing tantrums over food? Could she be dealing with something like constipation?

Try to see if there’s an underlying cause. Once you know what’s happening, you can create a more effective plan, since picky eating can range in severity. 

Q: Do you recommend substituting some popular snacks/foods for healthier options?

Rimmon: For the most part, yes. I want kids to naturally reach for healthier options because that’s what they’re used to and what’s available at home. For example, instead of Goldfish, try cheese-based crackers like Simple Mills cheddar crackers or Made Good star-puffed cheddar crackers. Or, offer fruit, cheese cubes, or veggie sticks.

But it’s also important not to completely restrict those more processed or sugary treats. Giving kids access to those less nutritious alternatives can prevent them from going overboard or becoming obsessed with them. Plus, the "less nutritious" options can be really delicious.

Q: What's your opinion on baby-led weaning?

Rimmon: Baby-led weaning (BLW) is a fantastic way to introduce your baby to solid foods, but it’s not the only way or the “right” way. Starting with purees is great too, especially if you’re feeling nervous about BLW. You don’t want to be anxious during meals because your baby can pick up on your nervous energy.

The goal is to make mealtime a positive and fun experience for everyone. Personally, I did a mix of both BLW and purees, and it worked well for us.

Q: My 8-year-old is picky about proteins.

She doesn't like chicken or lean ground beef. She only likes cheese. I still offer her the foods the rest of the family is eating, hoping she'll at least try spaghetti sauce with beef or a bite of chicken. Is there anything else I should try? 

Rimmon: It's common for kids to prefer vegetarian sources of protein. Keep offering your daughter meat to give her exposure. But, also make sure there’s also a protein she’s comfortable with on the table.

For example, if you’re serving spaghetti with meat or chicken, add some shredded cheese so she has something familiar in front of her. When she’s comfortable, she’s more likely to try something new or something previously rejected.

You can also explore other vegetarian protein options, like meatless beef crumbles, beans, lentils (like in a lentil bolognese), or even different kinds of cheeses. If she loves cheese, try introducing her to different types—like soft and hard cheeses, shredded, or sliced. Expanding her palate with different cheeses might make her more open to trying other new foods too.

Lastly, avoid pressuring her to try meat, or any food for that matter. Any form of pressure, whether it’s watching her closely during meals, encouraging her to take one more bite, or even making a big deal if she decides to try it, can backfire. Stay calm and keep the focus off the food to make mealtime more relaxed and enjoyable.

Surviving Picky Eating

With patience, your family can survive the picky eating stage. Strategies such as eating family meals, offering a variety of foods, exploring different food textures, and involving your child in meal preparation can help. If you’re concerned, reach out to your child’s pediatrician.

Also, keep in mind that food preferences are a normal part of life. Chances are you also prefer some foods over others (hello, ice cream). Continue to make and serve a variety of foods so that everyone can enjoy their favorite every once in a while.

Do you have a picky eating story to share? Tell us all about it below.

Sources:

1. Nutrients

2. American Academy of Pediatrics

3. Allied Services