Whether you’re dealing with a toddler who only eats beige foods, or a six-year-old who suddenly refuses vegetables, fussy foods are a common challenge for many parents.

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“Although it is normal for children to have food preferences and varying appetites, persistent picky eating can be overwhelming,” says child dietitian Emma Shafqat. “Not only can it make mealtimes stressful, but it can also make parents worry about their child’s nutritional needs and overall health. I completely understand the frustration as my own daughter has allergies and was a very picky eater. But understand why picky eating happens and find strategies to improve behaviors can make a significant difference, helping to reduce mealtime fights and encouraging healthier eating habits.”

Here, Shafqat offers practical strategies for dealing with the picky…

1. Avoid constant grazing

“Nagging on snacks throughout the day can interfere with your child’s ability to get the important nutrients and food groups they need, such as feeling full from snacks often leaving little room for balanced meals. While it may feel convenient to offer snacks, it is important to establish regular snack and mealtime routines. Make clear when it is time to eat and when the “kitchen is closed” so your child understands that there will be no food available until the next scheduled time.

“To help your child prepare for meals, establish a pre-meal routine. For example, encourage them to wash your handshelp set the table or bring food to the table. Creating a visual timetable and placing it on the fridge can also be helpful, as it lets your child see when meals and snacks are planned, creating a sense of predictability and structure.”

2. Play games

“Making food fun is a great way to encourage children to participate more enthusiastically in mealtimes. Next time you’re at the supermarket, ask your child to choose their favorite color and encourage them to choose a new food in that color to try. It could be something sweet or salty – whatever catches your eye!

“Or why not create a food challenge every week? Choose a new food together and find a recipe to prepare with it. If possible, involve your child in do the dish to arouse their curiosity and give them a sense of ownership. Remember, there is no pressure for them to eat the new food right away. At first, it’s about introducing them to its smell, texture and appearance in a fun, low-stakes way.

“Meal evenings with a theme can also make meals more exciting. Try a Mexican night or even a picnic on the living room floor. Play music, dance and keep the mood relaxed – your child can even get up and move if they want. First, the goal is to create positive, pleasant experiences around food, instead of focusing on what or how much they eat.”

3. Food chains

“Food chaining is a gradual approach to expanding your child’s diet by making small, manageable changes to their preferred foods. By changing aspects such as size, shape, color, temperature, texture or taste, you can gently guide your picky eater towards try new foods, which ultimately improves the variety and quality of the diet.

“For example, if your child only eats plain pasta, start by adding a small amount of butter. Once they’re comfortable with that, sprinkle some cheese on top. The next step might involve introducing another pasta shape with the same ingredients, along with a small bowl of sauce on the side for dipping In time you can move on to serving the pasta with the sauce mixed in.

“Be open with your child about what comes next – don’t surprise them. If they find a step difficult, let them stay there as long as needed. This patience and gradual approach can make a big difference in building their confidence and curiosity around new foods.”

4. Let them be in control

“When serving a meal, place the food in the center of the table and provide your child with an empty plate so they can serve themselves (if they’re old enough). Avoid commenting on what or how much they choose. When it’s whenever possible, eat together as a family to model enjoyment of the meal. Seeing you enjoy a variety of foods can help your child feel confident and more open to trying new things at their own pace.”

5. Enjoy diner activities outside of meal times

“Encouraging your child to explore food through play outside of mealtimes can help them feel more comfortable and curious about trying new things. For example, you could set out a bowl of frozen peas for them to play with – they might even choose to try one!Visiting a pumpkin or vegetable farm is another great way to engage their senses as they touch and smell the produce.

“Books can also be a powerful tool for arousing interest in food. Some great options include: The Runaway Pea by Kjartan Poskitt and Supertato: Vegetables assemble by Sue Hendra and Paul Linnet. These playful stories can make food fun and relatable, and help your child see it in a positive light.”

6. Exposure, exposure, exposure

“It can take up to 30 tries for a child to like a new food, so try to expose them to something new at least once or twice a week. Make sure every meal includes a “preferred option” so they can eat something, and if they don’t eat the new food the first time, keep serving it to them along with “safer” foods. Let them explore slowly without any pressure.”

7. Avoid bribes – and don’t put dessert on a pedestal

“Try not to pressure your child into eating foods they are not interested in, and avoid bribing them with dessert or rewards in exchange for eating. Asking for ‘just one more bite’ of a carrot will not increase their A- vitamin intake, but will likely make them dislike carrots even more.

“If your child has one preference for sweet foodsconsider serving dessert with the main meal. While adults view pudding as a post-meal treat, children often do not, meaning they often return to eating the rest of their meal after dessert. This approach also helps prevent sweet foods from becoming overly desirable.”

8. Keep calm

“Children love attention, whether it’s for good or bad behavior. If your child has one meltdown in the middle of the mealbe calm and respond with “this is what we’re having tonight for dinner, but I can bring whatever you want for dinner another night.”

“It’s tough, but try not to worry about what your child eats in a day, or if they don’t eat everything at mealtimes. It’s more helpful to think about what they eat over the course of a week.”

9. Food changes for extra vitamins

“While this won’t solve picky eating, it can give parents peace of mind to incorporate ‘higher value’ foods into meals. For added calcium and iron, replace some of the flour in your pancakes or baked goods with Ready Brek. Cooking Pasta in milk instead of water is another simple switch that increases both calories and protein, making the meal more nutritious.”