You’ve worked a full day, fought traffic, chauffeured your kids to and from soccer, dance, and whatever other activity they begged to sign up for. You finally sit down for dinner, and your child—who you may or may not have seen eating their own boogers—suddenly transforms into a Michelin-star food critic, dramatically inspecting a single green bean like it’s an alien life form.
Sound familiar?
Welcome to the world of picky eaters, where broccoli is the enemy, and anything remotely healthy is “yucky.” Try some of these strategies on your little food critic and get them eating a little healthier.
1. Let Them Be the Chef (AKA the "If I Made It Myself, It Must Be Good" Trick)
Kids love being in control, so let’s use that to our advantage. When kids help prepare their own meals, they’re far more likely to eat them. They get a sense of ownership, pride, and let’s be honest—a mild power trip. Have you ever seen a toddler dip broccoli in ketchup and eat it?
Try giving them fun, safe tools to get involved in the kitchen, like this 13-Piece Montessori Kitchen Tool Set. They’ll be chopping, mixing, and assembling in no time. Bonus: They can’t complain that the food is “gross” when they made it themselves (parenting loophole unlocked!).
2. The Art of the Fake Choice
You’re not running a five-star restaurant, but your kids don’t need to know that. Instead of asking, “Do you want carrots?”—which invites a hard NO—ask, “Do you want carrots or cucumbers?” This choice makes them feel in control while ensuring the only options available are healthy ones. It’s like a Jedi mind trick for dinnertime.
3. Hide and Sneak (No Shame in the Game)
If your child has a sixth sense for detecting and rejecting vegetables, it’s time to go full-on undercover. Blend spinach into smoothies, shred zucchini into muffins, or stir pureed cauliflower into mac and cheese. They’ll be too busy enjoying their favorite foods to realize they’re eating something nutritious. Cue the evil genius laugh.
4. The Monkey-See-Monkey-Do Strategy
Kids love copying their parents—except, of course, when you ask them to clean their room. So, let them see you enjoying healthy foods. If you’re happily munching on carrots instead of chips, chances are they’ll want to try too. Better yet, offer them a bite off your plate. For some reason, stealing your food makes it ten times more appealing.
5. Make Food Fun (Because a Dinosaur-Shaped Sandwich Tastes Better)
Presentation is everything. If you want them to eat fruit, put it on a skewer and call it a “fruit sword.” Use cookie cutters to turn sandwiches into stars or dinosaurs. Make a rainbow plate with different colored veggies. Trust me—turning food into an experience works wonders. Just ask any kid who has eaten a Happy Meal.
Want an easy way to make food fun? Try using these adorable sandwich and veggie cutters to transform regular meals into exciting shapes. A star-shaped cucumber slice? Instant hit!
6. Dips: The Magical Disguise for Veggies
Let’s be real—dunking food in sauce is fun and completely changes the flavor. Serve veggies with hummus, guacamole, or yogurt-based ranch. Challenge your picky eater to try all the sauces and pick their favorite. Even skeptical eaters will be too busy dipping and licking their fingers to realize they just devoured a plate of bell peppers.
7. Bribery—But Make It Classy
I’m not saying you should straight-up bribe your child (although, let's be honest, we’ve all been there). Instead, try a reward system: “After you eat your veggies, we can have extra storytime,” or “Once you finish your carrots, you get to pick the family movie.” It’s all about positive reinforcement—like training a very stubborn, very adorable puppy.
8. The One-Bite Rule
This rule is simple: Everyone at the table has to take at least one bite of everything on their plate. No pressure to finish—just one bite. More often than not, kids will realize, “Hey, this isn’t so bad,” and keep eating. If not, at least you got them to try it. Small wins, folks, small wins.
9. Persistence is Key
Research shows that kids need to be exposed to a new food at least 10-15 times before they accept it. So, if they reject a veggie today, don’t give up! Keep serving it in different ways (i.e. varying sauces and cooking styles), and eventually, they might change their mind. If nothing else, they’ll be impressed by your unwavering dedication.
Final Thoughts: You Got This, Parent Warrior
Raising a healthy eater is a marathon, not a sprint. Some days, you’ll feel like a champion when your kid voluntarily eats a carrot. Other days, you’ll find yourself composting rejected broccoli. That’s parenting for you.
But remember, it’s not about perfection—it’s about progress. Keep trying different strategies, have fun with it, and celebrate the small victories.
Now, I want to hear from you! What’s your funniest picky eater moment? Drop your stories in the comments or check out our other posts for more parenting hacks. We’re in this together!