Introducing Foods to Picky Eaters: Patience, Positivity, and Practice
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Many toddlers and preschoolers go through a picky eating phase—it’s a normal part of development. They’re learning to assert independence, and new foods can feel unfamiliar or overwhelming. While frustrating at times, picky eating can be managed with consistency, low pressure, and repeated exposure.

WHAT COUNTS AS PICKY EATING?
If your child refuses certain textures, eats a limited variety of foods, or resists trying new ones, you’re not alone. Up to 50% of children ages 2 to 5 are considered picky eaters at some point. Most outgrow this behavior with time and support.

STRATEGIES THAT HELP
  • Keep Offering: It can take 10–15 exposures for a child to accept a new food. Keep offering small tastes without pressure, and try different preparations (e.g., roasted vs. steamed veggies).
  • Make Mealtimes Predictable: Serve meals and snacks at consistent times, with limited grazing in between. Hunger helps build curiosity toward new foods.
  • Lead by Example: Kids are more likely to try something they see you enjoying. Eat the same meals together when possible.
  • Involve Them: Let your child help choose, wash, or prepare food. Participation often increases willingness to try new things.
  • Stay Neutral: Avoid pressuring, bribing, or labeling foods as "good" or "bad." Keep the tone light and matter-of-fact.
WHEN TO BE CONCERNED
If your child’s food choices are extremely limited, they gag or vomit at the sight of food, or mealtimes cause significant stress for your family, talk to your pediatrician. Feeding issues beyond typical pickiness may benefit from further evaluation or support.

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