Ten Tips to Help Picky Eaters Enjoy Nutritious Foods

Back-to-school season is here — and with it comes early mornings, packed lunches, and the challenge of keeping kids fueled for learning and play. But what if your child refuses half the foods you pack in their lunchbox or won’t even look at a vegetable? If you’ve got a picky eater at home, you’re not alone. As a nutritionist (and mom), I’ve seen firsthand that mealtimes can become stressful and frustrating. The good news? With these ten strategies, you can help your child expand their palate, enjoy more nutrient-rich meals, and build a healthier relationship with food.

1. Keep Nutritious Options Accessible

One of the best things you can do is make healthy foods easy to grab. Stock your pantry and fridge with nutritious choices like cheese sticks, nuts, sugar-free jerky, fresh fruit, cut veggies, dips like hummus, and tortilla chips with salsa and guacamole. Even dessert can be upgraded to make it more nutritious — think dark chocolate almonds instead of a cupcake. Kids still get something sweet, but with protein, fiber, and healthy fats to keep their energy steady.

Talk with your child about more nutritious alternatives to sugary or processed snacks and make a list of which nutritious foods they enjoy, then aim to maintain a steady supply while minimizing the sugary, processed foods in your pantry and fridge. If your child has an abundance of nutritious choices they’ve agreed to eat and minimal sugary and/or processed choices available when it’s meal or snack time, they’ll be more likely to reach for nutritious foods.

2. Lead by Example

Kids learn by watching us. If they see you reaching for balanced meals and enjoying vegetables (without complaining about them), they’re more likely to do the same. Try eating together as often as you can — shared meals are powerful teaching moments.

3. Experiment With Different Forms

Sometimes it’s not the food itself, but the texture or how it’s prepared. If your child hates steamed broccoli, try it raw with dip or roasted until crispy. Leafy greens not their thing? Blend a handful of baby spinach into a smoothie. In my house, my daughter prefers raw broccoli, so I set some aside for her before cooking the rest. This small tweak keeps everyone happy without extra work.

For kids who dislike certain textures — especially those in whole cuts of meat — try different formats like meatballs, sausages, or thinly sliced deli meats. The goal is still simple, clean ingredients, but in a way that works for them.

Sauces and seasonings can entice kids to try new foods

4. Add Sauces or Seasonings

Does your child only eat broccoli with cheese sauce? Let them have the cheese sauce! Sauces, dips, and seasonings like ranch, ketchup, or a sprinkle of parmesan can transform “boring” foods into something your child will actually enjoy.

5. Hide It (Strategically)

When all else fails, sneak nutritious foods into meals by hiding them. I’ve pureed spinach and zucchini and added it into everything from muffins and marinara sauce to chili and smoothies. It’s a great way to make sure your picky eater gets nutritious foods without the battle. Later, when they discover your secret and find out you’ve been hiding those nutritious foods in meals they’ve enjoyed countless times, they may realize that nutritious food isn’t as scary as they thought and can, in fact, be delicious.

6. Encourage Tasting

In our house, we have a simple rule: you have to try at least one bite before deciding you don’t like something. Not only is this good manners, but it also encourages kids to be open to new foods while still respecting their taste preferences. They may or may not love it, but I’m often pleasantly surprised at how often they’re pleasantly surprised! And, whether they like it or not, they’ve succeeded in trying something new.

7. Make It Fun

Sometimes the best way to encourage kids to try new foods is to make the experience playful. Use fun shapes, bright colors, or themes to spark curiosity — like arranging cut veggies into a silly face or using cookie cutters to turn sandwiches into stars or hearts. Kids also love connecting food to their interests; if they see a favorite video game character eating meat and potatoes or sipping a bright purple smoothie, they might be eager to recreate it themselves. The more positive and playful the experience, the more open they’ll be to trying something new.

8. Explain the “Why”

Kids are naturally curious — so tell them why good food matters! I explain to my kids that nutrients help their bodies grow, give them energy for sports and play, and even help their brains feel happy and calm. We also talk about how they feel after eating a balanced meal versus a sugary treat so they can learn how to listen to their body and start making those connections themselves.

9. Call Treats What They Are

In our culture, foods like snack cakes, donuts, fruit roll-ups, and sugary drinks are often labeled as “snacks” — or even “breakfast.” But let’s be honest: these are treats, not nourishment. Meals and snacks should give kids the nutrients they need for energy, brain power, and growth. Treats can absolutely have a place in a balanced diet — I often use the 80/20 or 90/10 analogy to help kids understand that most of what they eat should nourish their bodies, while some foods are simply for fun. By calling treats what they are, kids begin to understand balance and are more likely to choose foods that fuel their bodies instead of expecting a treat at every snack time.

10. Avoid Perfectionism

Here’s the truth: progress matters more than perfection. Life happens — kids get sick, schedules get busy, and sometimes dinner ends up being takeout. That’s okay! Keep a few nutritious frozen meals or go-to takeout options on hand for those days, and let go of the idea that food has to be “perfect” to be worth eating. What we’ve been told is perfect often isn’t. Years of confusing messages about food have taught many of us that nutritious food has to be flavorless, but it doesn’t. Add your favorite sauce or seasonings!  Broccoli with cheese sauce is better than no broccoli at all.

The Bottom Line

As the school year ramps up, fueling your kids with nutrient-rich foods can make a huge difference in their focus, mood, and energy. But it doesn’t have to be stressful — especially if you take a flexible, progress-over-perfection approach. By keeping healthy foods accessible, modeling balanced eating, and making mealtimes more positive, you can help your child build habits that will serve them well all year long — and beyond.