Is your toddler a picky eater? Join the club! Check out these silly, slightly sneaky ways to slip in healthy foods and keep dinnertime fun (and only a little chaotic).

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Feeding a toddler can be a daily battle, especially when picky eating is in the mix. If you find yourself worrying about whether your child is getting enough nutrients, or feel frustrated by the mountain of untouched food, you’re not alone. Many parents face this challenge, and there are effective strategies that can make mealtime smoother and more enjoyable for everyone. I’ve been on this journey for about four years already and it is a party throwing occasion when my daughter agrees to try some new food, even only lick it.

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Understanding Why Toddlers are Picky Eaters in the first place, it’s essential to understand this behaviour is common in toddlers. During this stage, growth slows down slightly, so their appetite naturally decreases. Toddlers are also starting to assert independence and develop preferences, often leading to food rejection as a form of control. Understanding these developmental factors can help you approach mealtime with patience and empathy.

When serving food, offer a mix of foods that includes both familiar favorites and new options, but in small portions. Too much on their plate can be overwhelming for a picky eater. Start with a few bites of each item, which feels more manageable, and let your child ask for more if they’re interested. Small portions also help reduce food waste, which can make you feel more relaxed about experimenting with different foods. Sneaking in a new flavor in the already familiar taste also makes the child to try to accept the new ingredient. If asked about it just shrug shoulders and try to look confused about how it got into its favorite muffin.

Since picky eaters often limit their choices, it’s essential to offer nutrient-dense foods to cover their nutritional needs. Here’s a simple way to structure balanced meals:

Protein: Include options like eggs, chicken, yogurt, cheese, or beans. Protein keeps toddlers full longer and provides essential building blocks for growth.

Healthy Fats: Avocado, nut butters, olive oil, and fatty fish like salmon are good sources.

Fiber and Vitamins: Fresh fruits, vegetables, and whole grains provide fiber and a range of vitamins and minerals.

Calcium: Dairy products, fortified non-dairy milks, and leafy greens are excellent sources.

Children, especially toddlers, are natural imitators. When they see you enjoying a variety of foods, they’re more likely to try new things. Trying to eat meals together as often as possible, showing enthusiasm for the food you’re eating without pressuring them to try it it’s not going to work. If you’re excited about a new dish, your toddler may become curious and give it a try but only if you are applying reverse psychology. Don’t offer them to try out of your dish. Just tell them it is not allowed for them to eat this because it is mommy’s food. Then suddenly leave the room because you have to take a call and leave the food and the toddler unattended. Don’t enter the room, spy strategically from the corner of the door. That was the way I convinced my daughter to try chicken bites. I left her at the living room with a plate of them on her table where she was watching some Peppa Pig. As I saw her licking it and then trying a bite a little firework exploded in my mother’s heart.

Introducing new foods to a picky eater requires patience and persistence. Research suggests that it can take 10-15 exposures to a new food before a child accepts it. When introducing a new food, try pairing it with something familiar to reduce resistance. For the first 3 years my daughter was surviving only on milk, yogurt and different kinds of bread and biscuits. Starting to offering to dip the new food in yogurt was a huge success because that way she tried a couple of new veggies. Avoid forcing them to eat it, but make it available on their plate regularly. Over time, they may become more comfortable with it and willing to give it a try.

While it may be tempting to encourage eating with rewards or bribes, this approach can backfire despites it works the first few times. Offering dessert for finishing vegetables, for example, teaches your child that veggies are something to endure rather than enjoy. Likewise, pressuring them to clean their plate can lead to negative associations with food and disrupt their natural hunger cues. Instead, focus on creating a low-pressure environment where your toddler feels free to explore different foods. If he wants to eats his acknowledged foods just let it be. The model to leave them hungry its not working also, not to mention it builds negative emotion of insecurity in its own parents. The time will come if you have to patience to let the picky eater be a picky eater.

Toddlers have small stomachs and may not need as much food as you think. Trust that your child knows when they’re hungry and when they’re full. If they show signs of being done with a meal, respect their cues and avoid insisting they eat more. Encouraging them to listen to their body helps build a healthy relationship with food that can last into adulthood and this is the most important part of this journey. You are not trying to Feed a child, you are raising a child to become an adult one day.

Food bridging is a technique that builds on foods your child already likes to encourage new tastes and textures. For instance, if your toddler loves crackers, you might bridge to toast, then to a soft sandwich, and eventually to veggies on bread or dip. By taking small steps, you can gently expand their comfort zone with food.

Feeding a picky eating toddler can be challenging, but with patience, creativity, and consistency, you can help make mealtime a positive experience. Set a routine, model healthy eating habits, and offer balanced, nutrient-rich meals in small portions. Remember, it’s normal for toddlers to go through picky phases. With gentle encouragement and a relaxed approach, your little one will likely grow out of it and become more adventurous with food.Ultimately, creating a healthy foundation for eating is the most important goal. Keep mealtimes fun and low-pressure, respect their preferences, and celebrate small wins along the way. Acceptance is the key-sparing tool for your nerves. Remember to love your child as it is.