Picky eating is a normal phase of development for many toddlers and preschoolers. As children begin to assert independence, there is a natural wariness of new foods (known as neophobia), but parental behaviors can worsen - OR IMPROVE - picky eating over time.

Here are 5 tips to offer parents around picky eating:

1. Follow the "Division of Responsibility": This is a widely-supported feeding strategy developed by dietitian Ellyn Satter. As the parent, the job is to decide what, when, and where to serve meals. The child's job is to decide if and how much to eat from what's offered. By sticking to this division, parents can reduce power struggles and avoid becoming a short-order cook. They provide the meal, and if children choose not to eat it, they can wait until the next scheduled snack or meal.
2. Offer Repeated Exposure Without Pressure: It can take many tries - often 8 to 15 exposures - for a child to accept a new food. Encourage parents not to give up after just one or two refusals. Continue to offer the new food alongside familiar, "safe" foods. A simple way to do this is to serve meals family-style, allowing a child to serve themselves. The goals is to make the new food a normal part of the mealtime routine without any expectation that they must eat it.
3. Involve Them in the Process: Children are more likely to eat foods they've helped prepare. Involving them in the kitchen gives them a sense of ownership and makes food fun. Even a young toddler can help by washing vegetables, stirring ingredients, or arranging food on their plate. Parents can also take them grocery shopping and let them choose a new fruit or vegetable to try. This hands-on experience can reduce their apprehension and increase their curiosity about food.
4. Create a Calm and Pleasant Mealtime Environment: Mealtime should be a positive experience, not a battleground. Urge parents not to use food as a bribe ("If you eat your broccoli, you can have a cookie") as this teaches children that "healthy" goods are a chore to be endured for a reward. It can also lead to unhealthy eating habits later in life. Instead, encourage them to keep the mood light by having pleasant conversations and limiting distractions like television or tablets. If a child refuses to eat, simply end the meal calmly without scolding or showing frustration.
5. Be a Role Model: Children learn by observing their parents and caregivers. Whenever possible, encourage caregivers to sit down and eat with their children, and to buy and shop for foods that the entire family can enjoy. Parents who model eating a variety of foods can help to combat picky eating throughout childhood.

Want more resources on picky eating? Check out the recording of our Picky Eating Speaker Series designed specifically for primary care providers.