Whether it’s a toddler who only eats beige food or a six-year-old who suddenly refuses vegetables, difficulty eating is a common challenge for many parents.

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“While it is normal for children to have varied food preferences and appetites, picky and persistent eating can be overwhelming,” says Emma Shafqat, pediatric dietitian. “Not only can this make mealtimes stressful, but it can also cause parents to 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 understanding why picky eating occurs and finding strategies to improve behaviors can make a significant difference, helping to reduce mealtime battles and encourage healthier eating habits.

Here, Shafqat offers practical strategies to help combat eating difficulties…

1. Avoid constant grazing

“Snacking on snacks throughout the day can interfere with your child’s ability to get the essential nutrients and food groups they need, like feeling full. snacks often leaves little room for balanced meals. Although providing snacks may seem convenient, it is essential to establish regular snack and meal routines. Make it clear when it’s time to eat and when “the kitchen is closed,” so your child understands that no food will be available until the next scheduled time.

“To help your child prepare meals, establish a routine before meals. For example, encourage them to wash your handshelp set the table or bring food to the table. Creating a visual schedule and placing it on the refrigerator can also be helpful, as it allows your child to 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 at meals. The next time you go to the supermarket, ask your child to choose their favorite color and encourage them to choose a new food of that color to try. It could be something sweet or savory – whatever catches their eye!

“Or why not create a weekly food challenge? Together, choose a new food and find a recipe to prepare with it. If possible, involve your child make the dish to arouse their curiosity and give them a feeling of belonging. Remember, there is no pressure for them to eat the new food immediately. Firstly, it is about introducing them to its smell, texture and appearance in a fun and straightforward way.

“Themed meal nights can also make mealtimes more exciting. Try a Mexican night or even a picnic on the living room floor. Play music, dance and keep the atmosphere relaxed – your child can even get up and move around if they want. At first, the goal is to create positive, enjoyable experiences around food, instead of focusing on what or how much they eat.

3. Food chain

“The food chain is a step-by-step approach to expanding your child’s diet by making small, manageable changes to their favorite foods. By changing aspects such as size, shape, color, temperature, texture or flavor, you can gently guide your picky eater toward trying new foods, thereby improving the variety and quality of their diet.

“For example, if your child only eats plain pasta, start by adding a small amount of butter. Once they are comfortable with that, sprinkle some cheese on top. The next step might be to introduce a different dough shape with the same ingredients, along with a small bowl of sauce on the side for dipping. Over time, you can start serving the pasta with the sauce mixed in.

“Be open with your child about what comes next – don’t create any surprises. If they find a stage difficult, allow them to stay there as long as necessary. This patience and gradual approach can make all the difference in building their confidence and curiosity about 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, allowing them to help themselves (if they are old enough). Avoid commenting on what or how much they choose. If possible, eat together as a family to set an example of enjoying the meal. Seeing you enjoy a variety of foods can help your child feel safe and more open to trying new things at their own pace.

5. Enjoy gourmet 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 prepare a bowl of frozen peas for them to play with – they might even decide to try one! Visiting a pumpkin patch or vegetable farm is another great way to engage their senses by touching and smelling the produce.

“Books can also be a powerful tool for sparking interest in food. Some fantastic options include The fugitive pea by Kjartan Poskitt and Supertato: Assembly of vegetables by Sue Hendra and Paul Linnet. These playful stories can make food fun and approachable, helping your child see it in a positive light.

6. Exhibition, exhibition, exhibition

“It can take up to 30 attempts 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 have something to eat, and if they don’t opt ​​for the new food the first time, continue serving it to them alongside “safer” foods. Let them explore slowly, without any pressure.

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

“Try not to force your child to eat foods they are not interested in and avoid bribing them with dessert or rewards in exchange for their meal. Asking for “just one more bite” of carrot won’t increase their vitamin A intake, but will likely make them hate carrots even more.

“If your child has a preference for sweet foodsconsider serving dessert with the main meal. While adults view pudding as an after-meal treat, children often do not, meaning they will often go back to eating the rest of their food once they have dessert. This approach also helps prevent sugary foods from becoming too desirable.

8. Stay calm

“Children like to get attention, whether for good or bad behavior. If your child has a mid-meal collapsestay calm and respond with “here’s what we’re having for dinner tonight, but I can include what you’d like for dinner another night.”

“It’s difficult, but try not to worry about what your child eats during the day or if they don’t eat everything at meals. It’s more helpful to think about what they eat over a week.

9. Swaps food for extra vitamins

“While it won’t solve feeding problems, incorporating ‘higher value’ foods into meals can give parents peace of mind. For more calcium and iron, replace some of the flour in your pancakes or pastries with Ready Brek. Boiling pasta in milk instead of water is another simple solution that increases both calories and protein, making the meal more nutritious.