Helping Picky Eaters: Practical Tips for Parents of School-Age Children

It can be frustrating when your child refuses to eat their vegetables — especially when you're trying your best to nourish them. The good news is that picky eating is a common and reoccurring conversation with parents in my practice. Also, there are simple strategies you can use to help your child become more open to healthy foods over time.

Here are a few practical tips:

1. Start Small and Stay Consistent.
Instead of a full serving, offer just a bite or two of a new vegetable alongside familiar foods. Small exposures, repeated over time, help kids become more comfortable.

2. Get Creative with Presentation.
Sometimes, it’s not the food — it’s how it’s served. Try cutting veggies into fun shapes, offering them on colorful plates, or serving with a healthy dip like hummus or yogurt dressing.

3. Mix Vegetables Into Favorite Foods.
Shredded carrots, spinach, or zucchini can be added to spaghetti sauce, smoothies, or muffins. This helps build familiarity with flavors and textures without a battle.

4. Offer Choices.
Instead of asking, "Do you want broccoli?" Try, "Would you like broccoli or carrots with your dinner?" Giving options makes kids feel empowered and more likely to eat what they choose. It seems subtle, but trust me.

5. Avoid Power Struggles.
Pressure often backfires. If a child refuses a vegetable, stay calm and matter-of-fact. Trust that with time and repeated exposure, their curiosity will grow. Talk really positively (excessively) about it. Make is sound fun!

6. Lead by Example.
When your child sees you eating and enjoying a variety of vegetables, it sends a strong, silent message that veggies are a normal and delicious part of daily life. If you have a negative relationship with vegetables, you need to start with you first (by the way).

7. Make It Fun!
Have a "taste test" night where your family tries different veggies together. You can rate them, talk about their colors and textures, and even vote on favorites.

Remember: your goal is not to "win" at a single meal — it's to raise a child who feels comfortable and positive around healthy food over time.

If you’re looking for more personalized advice or meal ideas for your picky eater, our practice is always here to support you. Click HERE for a fun “Vegetable Adventure Chart” and quick, family-friendly recipe.