Let’s face it—picky eating is a rite of passage for toddlers. Many little ones are naturally wary of new foods, a phase called neophobia. While it can feel like a food battle, it’s all part of their development. The trick is ensuring your tiny taster gets all the nutrition they need during these crucial early years. 

In this guide, we’ll share practical, evidence-based tips to make feeding your picky toddler a breeze.

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10 Tips To Feed An Extremely Picky Toddler

Feeding an extremely picky toddler takes a sprinkle of creativity, a dash of patience, and a gentle touch. Check out these 10 practical tips to encourage your picky eater to explore a wider variety of foods, turning mealtimes into less of a hassle and more of a joy for both of you.

Know Your Toddler’s Preferences

Every toddler is one of a kind, and their food quirks can be delightfully complex. Start by tuning in to what your munchkin enjoys, whether it’s a specific texture, flavour, or even temperature. This insight can help you mix in their faves with new dishes, making those unfamiliar foods feel like less of a leap.

And remember, it’s totally normal for toddlers to go through phases where they’re all about certain foods one minute and turning their nose up at them the next. Patience is your best friend here. Keep gently introducing new foods while still offering their tried-and-true favourites.

Create a Positive Eating Environment

The vibe at mealtime can really make or break how open your toddler is to eating. Craft a calm, positive atmosphere, free from distractions like the TV or toys, and watch the magic happen! Engage with your child in a relaxed way, showing excitement about the food—your enthusiasm might just inspire them to take a bite.

Want to spark their interest even more? Get them involved in meal prep. A study shows that letting kids help out in the kitchen can seriously boost their veggie intake. Simple tasks like washing veggies or stirring ingredients give your toddler a sense of ownership, making them more likely to try something they helped create.

Offer Small Portions

Big portions can feel like a mountain to toddlers, especially when they’re facing new foods. Instead, serve up small amounts to keep things chill and approachable. A plate with tiny portions of various foods looks way more inviting and encourages your little one to explore without the pressure of finishing a gigantic meal!

And hey, if your toddler doesn’t eat everything on their plate, that’s totally fine! The goal here is to gently introduce them to new tastes and textures over time while creating a positive vibe around food without any stress.

Be Patient and Avoid Pressure

Pressuring a picky eater can backfire faster than you can say ‘broccoli’! Instead, keep mealtimes fun and relaxed, allowing your child to explore foods at their own speed. Gentle encouragement works wonders. Try highlighting the fun sensory aspects of the meal, the vibrant colours, cool shapes, and yummy smells, to spark their curiosity.

Also, it is important to respect your child’s appetite. Some days they’ll munch like champs, and other days, not so much. This is totally normal and part of their natural growth.

Stick to a Routine

Consistency is key for toddlers. Establishing regular meal and snack times creates a reliable routine they can count on. This predictability makes them feel more in control and can boost their willingness to try new foods.

Just be sure to avoid offering snacks too close to mealtime to keep that hunger alive. Balancing their hunger throughout the day can make mealtime a whole lot more enjoyable.

Make Food Fun

Turn a challenging meal into a thrilling adventure. Use cookie cutters to create fun shapes from healthy foods or arrange colourful veggies into playful designs on the plate. Making food visually appealing can catch your picky toddler's eye and encourage them to try what’s in front of them.

And why not get silly with it? Give dishes fun names! Turn carrots and peas into ‘Orange Rockets and Green Pearls’. This playful twist can make mealtime feel more like an exciting adventure rather than a chore.

Want more fun and creative recipes to please your fussy eater? Check out our article Fun Food For Fussy Little Eaters for ideas that’ll make mealtime a hit!

Mix New with Old

When introducing new foods, pair them with something your toddler already loves. This makes the new food feel less intimidating and helps bridge the gap to a broader diet. Start with a small portion of the new food alongside their old favourite, and as they get more comfortable, slowly increase the new food’s portion.

For example, if your little one loves mashed potatoes, try mixing in some mashed sweet potatoes. Gradually shift the ratio to favour the sweet potatoes over time.

Respect Their Preferences, But Don’t Overdo It

While it’s important to acknowledge your toddler’s likes and dislikes, avoid becoming a short-order cook by making different meals for everyone. Serving the same food for the whole family saves time and creates a shared mealtime experience. When your toddler sees everyone enjoying the same dishes, their curiosity will kick in.

You can still offer some options within meals. If you’re having chicken and veggies, serve plain chicken for your toddler while seasoning it for the rest of the family. This approach respects their preferences while gently nudging them to try new foods alongside the family.

Stay Positive and Set an Example

Kids are like little sponges, so it’s essential for them to see you enjoying a variety of healthy foods. Show off your positive eating habits by trying new foods together and chatting about your experiences in a fun way. Your excitement about flavours and textures can intrigue your toddler and make them more eager to explore.

Turn mealtime into a game, too! Challenge each other to see who can crunch a carrot the loudest or pretend to be giants munching on trees when eating broccoli. These playful moments will make meals something your child looks forward to.

Consult a Healthcare Provider

If you are concerned about your toddler’s nutrition or eating habits, consult a healthcare provider. They can offer guidance tailored to your child's needs and help you address any underlying issues or nutritional deficiencies. 

A healthcare provider can assess whether your toddler's pickiness is a normal stage of development or if it stems from sensory issues, digestive troubles or other health concerns that may require special attention. Regular consultations can provide peace of mind and ensure that your toddler's nutritional needs are being met. 

The Bottom Line

Feeding an extremely picky toddler isn’t just about getting them to eat a balanced diet; it’s about creating enjoyable and stress-free mealtimes that support their growth and development. By using these ten practical tips, you’re laying the foundation for healthy eating habits that will benefit your child now and in the future.

Looking for more expert tips on creating a positive mealtime vibe? Dive into our Feeding Fussy Kids Resources for all the guidance you need!

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.