Nurturing the Palate: A Parent’s Guide to Raising a Picky Eater

picky eater
Photo : Pixabay

Being a parent is already challenging, making you feel like you are on the obstacle course most of the time. Adding additional challenges, such as dealing with a picky eater, makes it even harder. You spend your days filled with concerns about their nutrition while trying to ensure their mental well-being. As a parent who has experienced the trials and triumphs of raising a picky eater, I want to share my personal insights and strategies that helped us successfully navigate this situation while supporting our child’s emotional needs. Hopefully, these practical tips and friendly advice will help you create a positive and healthy relationship with your picky eater.

  1. Embrace Empathy and Patience:

Understanding that picky eating is a normal developmental phase with many children is crucial. Most times, we parents blame ourselves and take it out on our children, especially when we hear stories about children who will eat just about anything. This is why it is crucial to approach this challenge with empathy and patience. Remember, your child’s limited food preferences do not reflect your parenting skills, and they are definitely not doing it just to upset you. Instead of pressuring or forcing them to eat certain foods, you should aim to create a supportive and stress-free environment during mealtimes. This will help them to foster a positive relationship with food.

  1. Offer a Variety of Choices:

Encourage your picky eater to explore new foods by offering a variety of choices. Involve them in grocery shopping and meal planning, allowing them to select a few options that pique their interest. Even though you are well aware that you will probably be the only one eating the food, it is still a big improvement that your picky eater showed interest in something new. Tell them how proud you are.
When presenting meals, include a mix of familiar and unfamiliar foods, allowing your child to gradually expand their palate. Remember, it may take multiple exposures before they develop a taste for a new food. At first, they might not even look at it, but as time goes on, they will slowly gain interest in it, try it and maybe even love it.

  1. Make Mealtime Fun:

Transforming mealtime into an enjoyable experience can be a game-changer for picky eaters. Create a pleasant atmosphere by setting the table with colorful utensils and plates. Engage your child in conversations about their day or their favorite foods. Consider introducing themed meals or fun presentations that make eating an adventure. For us, it helped to talk about the benefits of food and where all the good things are going, such as broccoli going to her bones to make her taller or carrots helping her see better. By making mealtime enjoyable, you can help alleviate any negative associations your child may have with food.

  1. Be a Role Model:

Children learn by observing their parents’ behaviors. Set a positive example by enjoying a diverse range of foods yourself. Demonstrate your enthusiasm for trying new things and openly discuss your own food preferences and experiences. For example, I can’t stand tomatoes and cheese, but I will still try to see if my taste buds changed. Our deal is to try everything three times before deciding you are not a fan of it. When your child sees you embracing a variety of foods, they are more likely to follow suit and develop a curiosity about different flavors.
Also, encourage them to listen to their belly and don’t force them to eat once they say they are finished; this will help them develop healthy relationship with food.

  1. Involve Your Child in Cooking:

Encourage your picky eater to be a part of the cooking process. This helps them develop a sense of pride and even ownership over the meal. Let them wash vegetables, stir ingredients, or even choose a recipe to prepare together. When children actively participate in cooking, they become more invested in the outcome and are more willing to try the dishes they helped create.

  1. Sneak in Nutrients:

When dealing with a picky eater, it’s essential to ensure they receive the necessary nutrients for healthy growth and development. Look for creative ways to incorporate nutrient-rich foods into their meals. For example, blend vegetables into sauces or smoothies, make colorful fruit popsicles, or create fun shapes with whole-grain bread. These strategies can help provide essential nutrients while making the meal visually appealing and enticing. For example, she loves fritters and chicken nuggets, so I try to add as many vegetables into it as possible.

  1. Celebrate Small Victories:

Recognize and celebrate your child’s progress, no matter how small. If they try a new food or willingly eat a vegetable, praise their efforts and express your pride. Positive reinforcement goes a long way in building their confidence and encouraging them to continue exploring new foods. Remember, it’s a gradual process, and each step forward is a reason to celebrate.


Parenting a picky eater can be a rollercoaster of emotions, but with patience, empathy, and a supportive approach, you can help your child develop a healthy relationship with food. By offering a variety of choices, making mealtime fun, leading by example, involving your child in cooking, sneaking in nutrients, and celebrating small victories, you can gradually expand their palate and ensure they receive the necessary nutrients for their growth and well-being. Remember, this journey takes time, and each step forward is a step towards creating a positive and enjoyable relationship between your child and food. With your love and guidance, you can nurture their palate and set the foundation for a lifetime of balanced eating habits and a healthy relationship with food.



Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.