Feeding a picky eater is something nearly all parents can relate to. At some point, parents will hear from their toddler or preschooler, “I don’t like that.”
We’ve all experienced the struggle of kiddos insisting they don’t like something before they’ve tried it. Luckily, there are tons of food hacks for picky eaters to help make mealtimes run a little more smoothly.
Try out each one to find what works best for your little picky eater.
We Eat With Our Eyes First
Food hack #1: Make your food presentation appealing.
No one, especially a picky eater, wants to eat something that doesn’t look delicious at first glance.
Try these fun food hacks to get your little one excited to eat.
- StickyLickits Edible Stickers. Your child’s eyes will brighten and go wild with curiosity when they see their favorite characters decorating their lunch. And they’re not just there for looks. StickyLickits are 100% edible and automatically make eating more fun. How can any little one resist chowing down on their favorite Paw Patrol or Ryan’s World characters?
- Shape it up. Cutting food into different shapes guarantees a more interesting meal. Use cookie cutters to cut out fruits, vegetables, protein, and sandwiches. You can use cutters to match their interests, holidays, seasons, or letters in their name. They’ll love the variety and interest the new shapes bring to their food.
- Theme-based meals. Preparing foods according to a theme makes the entire plate more appealing. And kids are less likely to be picky about individual parts if each food works together as part of a theme. Themes can include colors, places, countries, TV shows, books, characters, and so much more.
Focusing on food appearance takes a little more work on your end. But when you see your little one eating everything you serve them without fussing, you’ll know it was worth it.
Call in the Sioux Chef
Food hack #2: Let your kids help you cook.
Kids love getting the chance to be in control. Let them take charge of something in their life by helping you in the kitchen. You’ll be amazed at how your picker eater suddenly loves everything.
Start by asking your little one to help with simple steps in their favorite recipe. Let them mix, pour, mash, add, and stir. They’ll feel like a chef making a delicious meal they can’t wait to serve and eat. Give them more responsibility as they become comfortable in the kitchen.
Honor the power of choice. Sometimes picky eaters are picky because they aren’t in the mood for what’s in front of them. Let them choose the vegetable or side to go with the meal. Letting them choose means they’re interested and excited to eat what’s served.
The more you can involve your child in cooking, the more likely they are to eat and enjoy their food.
Play with Your Food
Food hack #3: Make food more fun.
What kid doesn’t try to play with their food? As parents, we’re used to telling our kids to quit playing with their food.
When you’ve got a picky eater, it may be time to flip the script. Instead, tell them they need to *START* playing with their food!
- Offer interactive foods. With a little bit of creativity and imagination, almost any food can be a way to play. Encourage your little one to stack, build, and create. Foods can become tall towers, rocket ships, racecars, patterns, mosaics, flowers, and more. Spark their curiosity and watch as their creative juices get flowing. Don’t forget to encourage taking bites out of their creations every so often.
- Tell a story. Put on your thespian hat and spin a tall tale. Use whatever you’re serving to create a fun story for your child. Incorporate their interests to make it meaningful for them. Children love hearing stories about their favorite characters. StickyLickits Edible Stickers are an easy way to bring their favorite characters to life while getting them to eat. Check out the store locator to find StickyLickits near you and add them to your next grocery pickup.
- Reinforcements. Sometimes a little bribery doesn’t hurt. When your picky eater is determined not to eat, it’s time to bring back the timeless tradition of positive reinforcement. Encourage your child to take bites and reward them each time they agree. Gradually increase the number of bites they take before they earn a reward. Rewards can be anything that motivates them: minutes of game time, stickers, praise, high-fives, or points toward a bigger reward. The possibilities are endless. Use what they love to your advantage.
Help your child see the joy in eating by letting them have fun.
Understanding Picky Eaters
It’s important to understand why your child is a picky eater. And for many kids, the reason could change based on the food or how they’re feeling.
These food hacks are here to help, but they’ll give you the most benefit if you understand why your child is being picky. Before jumping in, try to understand the root cause of your picky eater’s behavior. This should help you decide which food hack is right and if one is needed at all.
There are a few common reasons why children turn into picky eaters.
Reason #1: Independence. Young children go through a stage of understanding their independence and testing their boundaries. If your child is suddenly a picky eater because they’re learning how to make choices for themselves, this is not a power struggle you want to get into.
Give your little one the freedom to make their own decisions. Offer a variety of options and don’t force them into choosing what you want. Often, they will fight your pick simply because they aren’t the ones who chose it.
Reason #2: They don’t like what you’re serving. Sure, many times kids will tell you they don’t like something without trying it. But that’s not always the case. Like adults, kids have food preferences.
Let your child try a food a few times prepared in different ways. When they shy away from it or refuse to eat it time after time, it’s safe to assume they don’t like it. You don’t want to eat foods you don’t like. Don’t expect anything different from your little one.
Reason #3: Texture. Food texture is a huge reason preschoolers turn into picky eaters. When food is squishy, slimy, gritty, or stringy, it might be uncomfortable in their mouths. Whether they like the taste or not is irrelevant because all they’ll notice is the texture.
If you notice a picky eater coming out in your child, take note of the food texture. Try to prepare the food differently so they can get the flavor without the texture that bothers them.
Reason #4: Emotions. Toddlers are a fountain of unexplainable emotions. They’re trying to navigate through life while being slammed with emotions they don’t understand. This is when we see the famous toddler tantrums.
Sometimes the inability to express emotions comes out during meals. Your happy-go-lucky little one may turn into a picky eater in an instant. Recognize that it’s an outpour of misunderstood emotions and move on.You can always try again another time.
Make Mealtime Enjoyable
Food hacks are a fun way to encourage your picky eater to get outside their comfort zone.
But making mealtime a comfortable, stress-free space should be the top priority. Remember, young children can become overwhelmed by change and pressure.
Follow these tips to make your mealtime a safe place.
- Create an atmosphere of trying new things. If everyone tries something new, it won’t be so scary for your little one.
- Watch your tone. Eating should never feel like a punishment, especially for picky eaters. Remain calm and patient with your child.
- Listen before accusing. Have you ever asked your child why they don’t like something? Take time to talk with them and understand what’s causing them to not want their food.
- Don’t force it. Don’t insist on your child eating something until the point of tears or frustration. This takes away all the peace of mealtime and turns the kitchen table into a scary place for your little one.
Most importantly, use your family meal time as a way to bond with your children. Accept them as they are and embrace their uniqueness.
Enjoy using these food hacks to help make meals with your picky eater a little easier. Have fun and happy eating!
