Tips for Picky Eaters

Does it feel like your child won’t eat anything you give them? Don’t worry! Most kids will be picky at times.  

Alison, a Community Dietitian from the Department of Health, shares her tips.

  1. Be patient.
    It takes time for children to learn to eat a range of foods. Try to be patient and remain calm if they refuse to eat a food. You can tell them that they may like to try it another time.
  2. Think big.
    Instead of focussing on what your child eats at one meal, think about what they eat in a week. You will probably find they eat a lot of different things.
  3. Mix it up.
    Variety is the spice of life! Every snack and meal is a chance to try new foods. Offer different colours and types of foods. Try including foods from each of the five food groups.

    Mix it up by offering favourite foods in a different way. For example, if they like cooked carrot, offer them an uncooked carrot.

    Try presenting foods in a different way. Instead of serving salad in a bowl, separate the vegetables out on a platter.


  1. Sometimes all you need to do is talk.
    Don’t worry if your child doesn’t always want to try the food you offer. You can just have a chat. What colour is the food? Is it cold or warm? Does it feel soft or crunchy?

    Try talking about food when it’s not meal time. Do you have a book about food or a recipe book you could look at together? Is there a vegetable garden you could visit? Maybe you could explore the supermarket or cook together?
  2. Walk the walk.
    You can help your child by being a great role model. They watch everything you do, so make sure they see you eating and enjoying a range of foods. Talk to them about the food you like. Why not sit and eat your meals or snack with them?
  3. Offer it again… and again!
    If at first you don’t succeed, try again. Your child might refuse to eat a certain food. Don’t give up! Try offering it with foods they already eat. Or, add it to meals and snacks but not necessarily on their plate. Remember being patient is our number one tip!
  4. Change location.
    Move meal time from your house to a picnic in a local park. Sometimes changing location can help. You could also eat with friends or family.

    Remember, all children are different. They develop eating skills in different ways and at different ages.

    Some children do need more support to feel comfortable to try (and eat) a variety of foods. If you have concerns about your child’s eating, a good place to start is your child health nurse or GP.

Thanks Alison, for your helpful tips!