Even though picky eating is normal for toddlers, it doesn’t make it an less frustrating or parents.

One of the toughest things about having picky eaters is that, all too often, it seems to come out of nowhere. One day your kid will stuff their mouth with broccoli and beg for more, and the next day it’s chicken nuggets or bust. Where you used to be able to brag about how your kid would eat anything, now you’re begging them to take just one bite, please please please.

“What did I do wrong?” you howl to the hills. The answer is: nothing. 

Kids go through phases where they become more sensitive to textures or flavors, and you can’t do anything to stop it. BUT there are some times you can do to make this phase end a little more quickly. … Or at least, to reduce the tears at the dinner table. 

The Mayo Clinic published their own list here, but we’ve pulled together a few other tricks that have worked for us.

1. Make mealtimes fun. Kids love a dip, or a sandwich cut into a fun shape. Think about what they like: is it the color blue, or unicorns? Or is there a song that might help, like the wheels on the bus? Could the beans on the bus go “up and chomp”? Could you do a floor picnic in front of a movie once a week?  (Author’s Note: We know this might be hard to accomplish since meals are also usually times that are difficult for parents, but if you can make it lighter, it might help.)
2. Try some new foods that satisfy their sensory preferences. If your kids like chips, they might prefer crunchy options. Try a thin-crust pizza with chopped spinach and let them add the cheese. If they like baby food or purees, try some oatmeal with some protein powder stirred in, or drinkable yogurt with a fun straw. If you aren’t sure what to try, set up a meal of healthy tidbits and have your kids rate each snack with one, two, or three stars. You might get some new dinner ideas out of it, but even if you don’t, you’ll be giving your kids a positive experience at the table.
3. Bring them into the experience. Kids love to help. And when they help, they’re more likely to eat the fruits of their labor. Give them a kid knife and let them cut up their own broccoli. Let them husk some corn. Pick them up and let them see the food cooking. Teach them words associated with cooking (boil, simmer, bake, broil). Show them what you love about food. It’s amazing how far these little things can go.
4. Know when to ease up a bit. Many of us were raised in the Clean Plate Club. Our parents fought tooth and nail to make us finish everything on our plates. And very often, we follow the same patterns our parents set up for us. But every kid is different, so don’t hesitate to try a new game plan if the old school methods aren’t working (even if grammy and papa don’t quite understand). It might help to think about nutrients for kids in terms of how much they get in a week, rather than how much they get day-to-day. Knowing that the pressure is off this dinner or this lunch might make it easier to let it go when they eat nothing but crackers.
5. Know when to ask for help. Some kids, especially kids with sensory issues (including those on the autism spectrum), can develop eating delays, sensitivities, or disorders. There are therapies and supports you can access to get help in this area. If your kid is gagging or vomiting when eating a variety of foods, don’t panic, but give your medical professional a call and ask for a consultation.