** Scroll to the very bottom for a fun activity at dinner time tonight that your kids will love!**
I think every parent has searched for ways to get kids to eat at some point. Most children go through a picky phase, but we parents often stress about it more than we need to.
One of my toddlers loves bananas on Wednesday and refuses them by Friday. My favorite phrase from my kids is “I’m full,” which usually means they hope those few bites will earn them a treat later.
I do not claim to know anything about feeding kids. I even have a child with sensory challenges around food that has been in therapy for a few years now. What I have learned is that you can help your child eat more with simple, consistent steps. Notice I said simple, not easy, because it is not always easy.
Setting Boundaries Around Where Kids Eat
Creating structure around mealtime helps more than most parents realize. I learned the hard way that handing out snacks during TV time or while playing rarely leads to real eating.
Meals at the table work best in our home. We still enjoy the occasional living room movie night or picnic, but I keep those moments special so the table remains the main place for eating.
Having a consistent eating space helps kids understand when it is time to focus on food.
Let Your Kids Help in the Kitchen
Yes, it makes prep time longer, but letting kids help cook makes a big difference. Children get excited to eat something they helped prepare.
My toddlers love simple tasks like washing veggies or stirring ingredients. Even small responsibilities give them ownership over their meals and make them more willing to try new foods.
Reduce Distractions During Mealtime
Distractions can completely derail dinner. TV, tablets, and games make it easy for kids to ignore their food.
I try to keep electronics away from the table. Sometimes I read aloud to them while they eat because it helps them stay calm. Other days their wiggles win, and that is okay too. Parenting is never one size fits all.
Make Family Meals Meaningful
Research continues to show that eating together benefits kids emotionally and socially. For our family, mealtime is not just about food. It is about connection.
Even as a homeschool mom who sees her girls all day, dinner gives us space to talk intentionally. Some of our favorite dinner questions include:
- What was your favorite part of the day?
- How did you show kindness today?
- Did anything make you feel sad or upset?
Kids love feeling heard. Giving each child a turn in the conversation keeps them engaged at the table.
Do Not Overload Their Plate
When I was growing up, we had to finish everything on our plate. I take a different approach.
Small portions feel less overwhelming for picky eaters. I encourage my kids to try a few bites of foods they do not love yet. Our daughter’s feeding therapist shared that it can take up to 18 exposures before a child decides if they truly like something. If they finish their plate and give a new food an honest try, they are welcome to have more. We also like to use these muffin tins to put new foods in to try.
Let Them Use Dips
Sometimes dips are the secret weapon for picky eaters. If ranch helps my child eat carrots, I consider that a win. Ketchup on hash browns is also perfectly fine in our house. Allowing kids to choose dips gives them a sense of control and makes new foods less intimidating. Try this cute divided plate to help keep their food separated.
Make Mealtime Fun and Creative
Eating the same meals repeatedly gets boring for kids. One way I mix things up is by creating finger food dinners using leftovers.
I place veggies, cheese, shredded chicken, chopped ham, and olives into muffin tins with dips on the side. My girls love the variety and the freedom to choose what they eat first. Even small changes like using a “big kid” cup can make mealtime exciting again.
Practice Patience with Picky Toddlers
Toddlers can be extremely selective, and it can feel exhausting. When my kids struggle with food, I focus on encouragement instead of pressure.
I cut sandwiches into fun shapes or arrange fruit into simple designs. I also serve very small portions so they do not feel overwhelmed. Tools like sandwich cutters are inexpensive and can make a big difference.
Remember That Every Child Is Different
These tips may not work for every family, and that is okay. Children with sensory needs or feeding challenges may require a different approach.
One of my daughters has sensory struggles with food. Some days these strategies work well. Other days they do not. Parenting is about learning what works for your unique child and giving yourself grace along the way.
This Isn’t For Everyone
Picky eating is a normal part of childhood development. Creating structure, reducing pressure, and making meals engaging can help kids feel more comfortable with food over time. If you are feeling overwhelmed, know that you are not alone. Progress often comes in small steps, and consistency matters more than perfection.
Fun Family Activity: Build Your Own “Picky Eater Power Plate”
Turn dinner into a hands-on activity your kids will look forward to. This simple game helps children feel in control of their food while encouraging them to try something new.
What You Need
- A muffin tin or divided plate
- 5 to 6 small food options
- At least one “safe food” your child already likes
- One new or less favorite food
- A favorite dip like ranch, hummus, or ketchup
How to Play
- Let your child help choose foods from the fridge. Give them two or three options so they still feel guided.
- Fill each section of the muffin tin together. Talk about colors, textures, and smells as you go.
- Create simple “rules” for the game:
- Try one bite of something new.
- Choose your favorite dip.
- Tell the family which food wins the “Power Plate Award.”
- Sit down and eat together with no screens. Ask fun questions while they eat:
- Which food is crunchy?
- Which food feels silly to eat?
- Would you try this again tomorrow?
Why Kids Love This Activity
Kids feel proud when they build their own plate. It removes pressure while still encouraging exposure to new foods. Even picky eaters are more willing to taste something when it feels like a game.
Bonus Idea for Homeschool Families
Turn this into a mini learning moment. Have kids count how many foods are green, practice sorting by shape, or talk about where each food comes from.
