When my daughter was younger, she was incredibly picky. She wouldn’t touch meat and mostly lived on fruit, Goldfish crackers, and bread. Every time we went to Panera, she only wanted a baguette or a chocolate chip muffin. She recently reminded me that when she was home sick, her go-to comfort meal was a strawberry smoothie and, of course, a chocolate chip muffin from Panera.
Fast forward five years. We recently went back to Panera for the first time in a long time, and this time, we both ordered salads. With chicken. And vegetables. And fruit. As we sat there, enjoying our meals, we had a conversation about the power of change.
If you’re in the thick of it with a picky eater right now, I want to encourage you—it gets better! I know it’s frustrating, but one day, you’ll look back on this stage and realize how far your child has come. In the meantime, here are five tips that helped us navigate the picky eating years.
Keep Offering, Without Pressure
It can be tempting to stop offering foods your child repeatedly refuses, but exposure is key. Studies show that kids often need to see (or even just smell) a food multiple times before they’re willing to try it. Keep putting a variety of foods on their plate without forcing them to eat anything. The less pressure they feel, the more open they’ll be to trying new things in their own time.
Make Food Fun
Sometimes, presentation makes all the difference. Cutting fruits and veggies into fun shapes, making colorful plates, or even giving foods silly names (think “dinosaur trees” for broccoli) can make them more appealing. You can also involve your child in meal prep—kids are more likely to try something they helped make!
Pair New Foods with Favorites
Instead of giving your child a completely new meal, try adding new foods alongside something they already like. If they love Goldfish crackers, serve them with a small portion of cheese or fruit. If they’re obsessed with pasta, mix in tiny pieces of chicken or vegetables. The familiarity of a favorite food can make new foods seem less intimidating.
Be a Role Model
Kids watch everything we do—including how we eat. If they see you enjoying a variety of foods without making a big deal about it, they’re more likely to follow your lead. At our recent Panera visit, my daughter saw me eating a salad, and instead of turning up her nose, she ordered one too! Over time, your example will leave an impression, even if it doesn’t seem like it right away.
Trust the Process
It’s easy to worry when your child’s diet feels limited, but remember that their tastes will change as they grow. Keep offering balanced options, encourage exploration, and trust that they’ll get there. Five years ago, I never would’ve imagined my daughter eating a salad and chatting with me about the power of change—but here we are.
If you’re struggling with a picky eater right now, I want to remind you: this is just a phase. One day, you’ll sit across from your child, sharing a well-balanced meal and laughing about how they only ate white bread and Goldfish crackers. It gets better—I promise!
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