If your child is a picky eater, you’re far from alone—up to 50% of toddlers and young kids go through a picky eating phase. This often starts around 18 months to 3 years old. Dealing with picky eaters can feel like a real challenge, especially when trying to get them to eat healthy meals and snacks.

As a mom to two kids under five, along with my family's dedication to a balanced, healthy lifestyle, picky eating can cause problems. I found some fun and creative ways to introduce nutritious foods to your fussy little ones while keeping mealtime enjoyable.

Keep reading to learn more about the psychology of kids who are picky eaters, an easy picky eater test you can share with your pediatrician, and seven amazing ways to get picky-eating kids to enjoy new foods.

1. Make Food Fun for Picky Eaters

Create colorful plates. Kids are naturally drawn to bright colors, so aim for a “rainbow” on the plate! Use cookie cutters to make fruits, veggies, or sandwiches into fun shapes—because who wouldn’t want to eat a star-shaped cucumber?

Create themed meals: How about “Taco Night” or “Pizza Night,” where they can choose their toppings? Just let them get creative!

2. Get Kids Involved by Cooking Together

Let your kids help in the kitchen. Whether it's washing veggies or mixing ingredients, when they're part of the process, they’re more likely to try what they helped make. Ranger loves to go to the health food store with me and help me pick out new things to try. Plus, you might have a little chef in the making!

For older kids, go on recipe adventures. Challenge them to find a new ingredient from a different culture. They can be the explorer of flavors. This is also a great time to share information about potentially fussy foods.

For example:

• Broccoli as Tiny Trees: Kids love the idea of eating like a dinosaur! Tell them broccoli is just little trees that herbivorous dinosaurs would have munched on.

• Beets Turn Your Pee Pink: This weird (but harmless) effect called beeturia might make beets more fun to try.

• The Astronaut Apple Story: NASA sends dried fruits and veggies to space—so if astronauts eat apples and carrots, maybe they’re cool after all.

3. Sneak in the Good Stuff

Smoothies are the best friend of a parent with a picky eater. Toss in some spinach or kale with fruits—they won’t even taste it. You can call it a “Superhero Smoothie” for extra fun! Plus, for hot summer days, put the smoothies into a popsicle tray and freeze. Every kid wants a popsicle.

Sneak veggies in such as finely grated veggies into cheesy dishes (think mac and cheese) or pureed veggies into sauces—trust me, they won’t notice!

4. Encourage Trying New Foods

Designate days to try new foods. Ask for one bite, but don't force the "one bite rule." Sometimes, it takes a little while for them to accept something new. In fact, the Mayo Clinic reports that it can take up to 17 times for a kid to try something and decide if they like it.

Just be sure that you eat the food and look happily (if not overexcitedly) thrilled by how it tastes. Also, listen to your picky eater if they have a reason they don't want to try the food. Is it a texture, smell, or appearance that is putting them off?

Dips are fun. Kids love to dip! Serve some colorful veggie sticks with yummy dips like hummus or guacamole. It makes everything more fun!

5. Choose Your Picky Food Battles Wisely

My producer, Jennifer, suggested I add this one to the list of ways to help kids who are picky eaters. As a lifelong picky food aficionado, she knows that trying something new for her picky palette requires steps.

For example, as a child, she had to be sent to a friend's house when fish was cooked. The smell literally made her sick. Instead of helping her learn the fantastic benefits of fish, she was excused from the entire underwater food family.

As an adult, she took smaller steps into marine-made meals. A shrimp cocktail, a buttered bite of lobster, and a slice of a scallop started to pique her curiosity. She even orders sushi sometimes, but if someone had started with Tako (octopus) instead of a California roll, she might still be running to a friend's house at the first whiff of fish.

The Top 15 Picky Eater Food List

Ease into this list slowly with your picky eater.

1. Brussel sprouts

2. Cabbage

3. Onions

4. Mushrooms

5. Avocado

6. Cauliflower

7. Fish

8. Beetroot

9. Broccoli

10. Beef

11. Tomato

12. Sweet potato

13. Kiwis

14. Carrots

15. Spinach

6. Make Snack Time Exciting

Put together colorful snack packs with sliced fruits, veggies, and whole-grain crackers. It’s a great healthy munchie that they can grab anytime!

I also like to create our own nut mixes in mini mason jars. Add YumEarth candy and let them know for any piece of candy they eat, they need to eat a nut, too. Themed snack plates are fun, too. Create a “rainbow” or "taco" platter. The excitement of variety keeps things interesting. Don't be afraid to let them get messy either if time allows. Sensory play with food can also be good exposure, which helps to engage children's senses, encourages exploration, and fosters fine motor skills.

7. Lead by Example

Share your love for trying new foods—you’re the best influence! If they see you enjoying a colorful salad or a new fruit, they might just want to give it a go. Family mealtime is special, too. Make it a routine to eat together as a family. Those moments can spark conversations about trying new things and enjoying the meal together.

8. Stay Patient

Take the pressure off. Encourage kids to try new things, but don’t force them. Sometimes, just seeing the food on their plate is a good start. Celebrate the small wins. Whether they took a bite or simply touched a new food, celebrate those small victories! A little encouragement goes a long way.

Practice Picky Eater Patience

The good news? Most children outgrow extreme pickiness by age 5 or 6 as they’re exposed to more foods. If you're worried about how much of a problem this is, take the Child Eating Behavior Questionnaire (CEBQ) and bring it to your next pediatrician appointment.

With your creativity and lots of patience, you can guide your kids toward healthier eating habits without a fuss. From fun presentations to sneaky nutrition tricks, you have a world of options to explore together. Just remember—enjoying food is as much about the experience as it is about the nutrients. Happy eating!

Do You Need Help with a Picky Eater?

Here are some ways I can help to help you boost kids' nutrition in a fun and tasty way. For customized programs head to my website to apply.

1. Puree Vegetables: Blend veggies like spinach or carrots into sauces or smoothies.

2. Add to Breakfast: Mix pureed fruits into pancakes, muffins, or oatmeal.

3. Incorporate Legumes: Use mashed beans or lentils in chili, burgers, or meatballs.

4. Cauliflower Rice: Substitute regular rice or mix in cauliflower rice in dishes.

5. Cheese Mix-Ins: Add finely chopped veggies to mac and cheese.

6. Baked Goods: Use whole grains or add ground flaxseed to baked treats.

7. Nut Butters: Stir into yogurt, smoothies, or oatmeal for added nutrition.

8. Mashed Potatoes: Blend in cooked cauliflower or carrots.

9. Fruit Sauces: Top pancakes or yogurt with fruit purees for natural sweetness.

10. Smoothie Packs: Pre-pack ingredients for quick, nutrient-rich smoothies.

Picky Eaters FAQs for Frustrated Parents

What age does picky eating peak?

Picky eating peaks between ages 2 and 4, when toddlers assert independence and develop food preferences. This phase, often called food neophobia, makes them wary of new foods. While it can last into early childhood, most kids start expanding their diets around age 5 or 6 with repeated exposure.

Will kids grow out of picky eating?

It depends. While 5 or 6 is the age when kids generally grow out of picky eating, the parent of a picky eater influences the outcome. A study published by Harvard Medical School states, "Researchers found that when parents were very strict about the foods that the child could (and couldn't!) eat, or were demanding about the child's eating, the child was more likely to be a picky eater."

Are picky eaters born or made?

Nature and nurture share a role in how picky eaters are created. While how parents handle the introduction of new foods matters, there's a certain level you can't control. Several genes influence food preferences, taste perception, and tolerance for certain flavors.

Here are some of the key ones:

1. TAS2R Genes (Bitter Taste Receptors) – These genes help determine how sensitive you are to bitter compounds, which can affect your enjoyment of foods like Brussels sprouts, coffee, dark chocolate, and certain leafy greens.

2. OR6A2 (Cilantro Tastes Like Soap) – This gene encodes an olfactory receptor that detects aldehydes, compounds found in both cilantro and soap. People with a specific variation perceive cilantro as soapy, while others just taste its fresh, citrusy notes.

3. SCN9A (Spicy Food Tolerance) – This gene is linked to pain receptors, including TRPV1, which responds to capsaicin (the compound that makes chili peppers spicy). Some people have variations that make them more or less sensitive to spicy foods.

4. SLC2A2 (Sweet Tooth) – This gene affects glucose sensing and has been linked to a stronger preference for sweet foods.

5. CD36 (Fat Sensitivity) – This gene affects how well you perceive the texture and taste of fat. Some people are more sensitive to fat's mouthfeel, making foods like butter or oily fish either more appealing or off-putting.

6. TAS1R2 & TAS1R3 (Sweet Taste Receptors) – These genes influence how strongly you perceive sweetness. Some people may need more sugar to experience the same level of sweetness as others.

What is the worst thing a parent can do with picky eaters?

The worst thing a parent can do with a picky eater is force, shame, or punish them over food, creating a stressful or even traumatic association with mealtime.

If you’ve ever seen Mommy Dearest, you’ll remember the infamous dinner scene where little Christina Crawford refuses to eat her rare steak. Her mother, Joan, doesn’t just insist—she turns it into a power struggle, forcing Christina to sit at the table until she eats it, escalating into pure psychological torment.

That’s exactly what not to do. When kids associate food with stress, control, or punishment, it can lead to long-term aversions, anxiety around eating, and even disordered eating behaviors later in life. Instead of battles, keep mealtime low-pressure.

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