Disclaimer [ENGLISH]
Eating a variety of healthy foods is important for your child's health. But it's not always easy to get kids to try new and different foods. The good news is there's a lot you can do to help your child get comfortable exploring a variety of foods.
The peak time for picky eating is the toddler or preschool years. This is when children develop a fear of trying new things.
It is very normal for children at this age to refuse foods. They may also:
- Complain or whine about what is served
- Refuses certain foods, especially vegetables and meats
- Push foods around the plate
- Hide foods or give them to a pet under the table
Most children, even those with picky eating preferences, eat enough total foods and calories per day for normal growth.
Healthy habits start early.
- Offer a variety of fruits and vegetables when your infant starts to eat solid foods. Infants are generally very open to trying a variety of tastes and textures. Take advantage of this and offer your baby different flavors and textures every few days once solids are introduced around 6 months of age.
- Provide balanced meals.
- Offer infants and toddlers vegetables and meat in addition to fruits.
- Share a meal together as a family as often as you can. Use this time to model healthy eating.
- Serve one meal for the whole family. Resist the urge to make another meal if your child refuses what you've served.
- Try to include at least one food your child likes with each meal and continue to provide a balanced meal, whether they eat it or not.
- Aim for distraction-free mealtimes without TV, cell phones or other media use.
Photo credit: Loma Linda University Health
How can I help my child try new foods?
- Offer foods you’d most like your child to eat when they are most hungry. Scheduled meals and limiting snacks can help ensure your child is hungry when a new food is introduced.
- Let your child feed themselves if possible. This helps them feel in control of what they’re eating.
- Give children a choice between 2 healthy options. They may be more likely to try something new when they get to choose it.
- Make food fun
- Arranging them in fun, colorful shapes kids can recognize.
- Toddlers often enjoy any food involving a dip. Try dips like yogurt, hummus, or peanut butter.
- Let your child choose a healthy new food at the grocery store. They’ll be more likely to try it if they help pick it out.
- Have them help with meal prep. Get them interested in meals by having them prepare a new food to try.
- Talk about where food comes from. If possible, try planting herbs or vegetables.
- Keep trying! Just because a child refuses a food once, don't give up. Keep offering new foods and those your child didn't like before. It can take as many as 15 or more times tasting a food before a child’s taste buds accept it.
When should I contact my healthcare provider?
- If your child is losing weight or not growing well.
- If your child gags or vomits certain foods.
- You have other questions or concerns.
This publication was adapted from information within American Academy of Pediatrics Patient Education Handouts
Reviewed by: NM M.D., AR D.O. | 12/2023