Picky Eating: What’s Normal and How to Help

Picky eating is a normal part of growing up. Parents often worry their child isn't eating enough, but most kids — even ones who seem picky — are getting what they need.

Remember that your job is to offer healthy foods. Your child's job is to choose what and how much to eat.

What Picky Eating Might Look Like

Your child might:

Refuse to try new foods.
Get upset when new foods are offered.
Reject foods based on color or texture.
Turn away when you try to feed them.
Like a food one day, but not the next.
Pick at their food.
Throw food on the ground.

All of these habits are more common than you might think.

Tips for Meals

Offer two healthy choices. Ask "Which would you like, broccoli or cauliflower?" instead of "What do you want for dinner?"
Serve the same food for everyone. Don't make a separate meal for your child. Let them choose what they want from the foods you're already serving.
Try foods in different ways. Serve mashed carrots instead of chopped. Arrange food in fun shapes on the plate. Offer different textures to see what your child likes.
Let your child help in the kitchen. Kids are more likely to eat food they helped pick out at the store or helped prepare.
Talk about the food. Discuss colors, shapes, and textures. This helps kids explore food without pressure to eat it.
Eat together. Sit down as a family. Turn off TV and phones. Talk about your day, not about who's eating what.

Snacks

Offer healthy snacks at the same time each day.
Let your child choose from healthy options. Offer fruit, vegetables, cereal, yogurt, cheese, or toast.
Only eat during meals and snacks. Kids who graze all day won't be hungry at mealtimes.
Give your child water throughout the day.
Toddlers should have no more than 4 ounces, or ½ cup of 100% juice and 2 cups of milk per day. Too much fills up small tummies.