If you’re raising a picky eater, you know the struggle: mealtime battles, untouched plates, and the endless rotation of the same few foods. But did you know that picky eating is a normal part of child development—and there are proven ways to help your child expand their tastes without stress?

Here are 5 powerful, science-backed tips parents can start using today:

1. Stay Calm and Consistent

Avoid pressuring, bribing, or forcing your child to eat. Research shows that pressure makes kids resist more. Instead, calmly serve a variety of foods and let them decide what and how much to eat. The less pressure, the more willing they’ll be over time.

2. Small Portions, Big Impact

Introduce new foods in tiny amounts—sometimes just a single bite or a “no-thank-you” portion. Kids feel less overwhelmed and are more likely to taste when they don’t feel forced to eat a lot.

3. Repeat Exposure Works

It can take 10, 15, or even 20 tries before a child accepts a new food. Don’t give up! Keep offering it alongside familiar favorites. Seeing it regularly makes it feel safe and normal.

4. Let Them Help

Kids are more curious about foods they’ve helped prepare. Involve them in washing vegetables, stirring sauces, or picking produce at the store. Hands-on experiences build excitement and reduce fear of new foods.

5. Be a Role Model

Children copy what they see. Show them that you enjoy eating a variety of healthy foods. Talk positively about meals, and avoid saying things like “you won’t like this” or “this tastes bad.” Your attitude influences theirs.

The Bottom Line

Picky eating won’t last forever. With patience, positivity, and repeated gentle exposure, most kids gradually expand their diets. Focus on creating a happy mealtime atmosphere, and celebrate small victories along the way!