Is your toddler suddenly refusing their favorite foods? Do they only want to eat mac and cheese? Don’t worry – you’re not alone! Let’s learn about picky eating and how to make mealtimes happier.
Why Toddlers Get Picky
The American Academy of Pediatrics (AAP) tells us that picky eating is normal! Here’s why:
- Toddlers grow slower than babies, so they need less food
- They’re learning to be independent by saying “no”
- Their taste buds are extra sensitive
- They like routine and familiar foods
- They might be too busy exploring to eat
Normal Picky Eating Behaviors
These things are totally normal:
- Only wanting certain colors of food
- Refusing foods they liked yesterday
- Eating a lot one day, barely anything the next
- Wanting foods prepared in specific ways
- Playing with food instead of eating it
Making Meals Work
The Division of Responsibility (from feeding expert Ellyn Satter):
Parents decide:
- What foods to offer
- When to serve meals
- Where to eat
Kids decide:
- Whether to eat
- How much to eat
Fun Ways to Make Food Exciting
Try These Cool Tricks:
- Make food faces on plates
- Use fun-shaped cookie cutters
- Give foods silly names
- Let them help cook
- Have picnic-style meals
- Use colorful plates and cups
Make It a Game:
- Play “food explorer”
- Have a rainbow food day
- Do taste-testing parties
- Make counting games with small foods
- Plant a small veggie garden
Smart Food Tips
Good Foods to Offer:
- Proteins: eggs, meat, fish, beans
- Fruits: berries, bananas, apples
- Veggies: carrots, peas, sweet potatoes
- Dairy: yogurt, cheese, milk
- Grains: bread, pasta, rice, cereals
Easy Nutritious Snacks:
- Fruit smoothies
- Cheese cubes with crackers
- Yogurt with fruit
- Mini sandwiches
- Veggie sticks with dip
Making Sure They Get Good Nutrition
Important Things They Need:
- Protein for growing
- Iron for healthy blood
- Calcium for strong bones
- Vitamins from fruits and veggies
- Healthy fats for brain growth
What Not to Do
Avoid these common mistakes:
- Forcing them to eat
- Making them clean their plate
- Using food as reward or punishment
- Getting into food fights
- Making separate meals
- Showing worry about their eating
What to Do Instead
Try These Helpful Ideas:
- Serve small portions
- Offer new foods with familiar ones
- Be patient (it can take 10-15 tries for a child to like a new food)
- Eat together as a family
- Make mealtimes happy
- Stay calm about food choices
When to Call the Doctor
Talk to your doctor if your toddler:
- Isn’t growing well
- Seems tired all the time
- Has very few foods they’ll eat
- Often gags or chokes on food
- Shows extreme upset about foods
Remember These Important Things
- Picky Eating Is Normal
- Almost all toddlers go through this
- It usually gets better with time
- Stay calm and patient
- Focus on the Big Picture
- Look at what they eat over a week, not just one day
- Small portions are OK
- Growth and energy matter more than daily intake
- Keep Mealtimes Happy
- No pressure to eat
- Enjoy family time
- Make it fun when you can
Tips for Success
Daily Routines That Help:
- Regular meal times
- Sitting together at the table
- No distractions (like TV)
- Regular snack times
- Plenty of sleep
Making New Foods Fun:
- Let them touch and smell new foods
- Talk about colors and shapes
- Show them you enjoy healthy foods
- Let them help shop for food
- Make food art together
Sources:
- American Academy of Pediatrics (AAP)
- Academy of Nutrition and Dietetics
- Ellyn Satter Institute
- Centers for Disease Control and Prevention (CDC)
Remember: This guide offers general advice. Talk to your doctor about specific nutrition needs for your child.
