You’re not alone. Picky eating is one of the most common concerns I hear from parents—and thankfully, there are ways to work through it that build trust and healthy habits.
In this post, I’ll walk you through:
• Why picky eating happens
• My top pediatrician-approved strategies to help
• How to support kids with sensory issues or autism
• When it’s time to ask for professional help
Why Picky Eating Is Normal (and When It’s Not)
From about age 2 onward, kids begin asserting their independence—and what they eat is a common battleground. This phase often overlaps with slower growth and smaller appetites, which can make kids more selective.
What’s normal:
• Preferring familiar foods
• Eating well one day and very little the next
• Refusing foods based on appearance or texture
What’s concerning:
• Eating fewer than 10 total foods
• Gagging or vomiting at new textures
• Significant weight loss or poor growth
• Mealtimes are a source of daily distress
If your gut tells you something more is going on, listen to it—and talk with your pediatrician.
7 Pediatrician-Backed Tips for Picky Eaters
These are the same tips I share with families in my practice and use at home with my own kids:
1. Keep a predictable meal and snack schedule
Offer meals and snacks at regular intervals and limit grazing. Kids who snack all day won’t be hungry at meals—and hunger is your ally when introducing new foods.
2. Offer, don’t force
Pressure can backfire. Instead, put new foods on their plate alongside familiar favorites and say, “You don’t have to eat it, but it’s here if you want to try.” Even smelling or touching the food counts as exposure!
3. Say no to bribes
Telling your child, “You can have dessert if you eat your veggies” sends the message that veggies are punishment and sweets are the reward. Instead, model enjoyment of healthy foods yourself.
4. No screens, no chasing
It’s tempting to let kids watch a show while eating, or to follow them around with a spoon—but these habits disconnect them from their natural hunger and fullness cues.
Instead: Sit together, screens off, and focus on shared meals—even if your child eats only a few bites.
5. Serve one meal for the whole family
Offer one meal with at least one food your child typically eats. Avoid becoming a short-order cook. Consistency and structure help kids build trust around food.
6. Use the “tiny tastes” method
It can take 10–15 exposures for a child to accept a new food. A tiny lick, a single bite, or just touching the food is progress. Keep it low-pressure.
7. Get them involved
Let kids help shop, wash veggies, or stir the pot. When they’re invested in the process, they’re more likely to try what they helped prepare.
Supporting Kids with Autism or Sensory Processing Issues
For children on the autism spectrum or those with sensory sensitivities, picky eating can go far beyond typical childhood preferences.
These children may:
• Gag at certain textures or smells
• Only tolerate foods of one color, brand, or temperature
• Have strong food rituals or aversions
What helps:
• Gentle exposure without pressure
• Visual supports (like food charts)
• Calm, predictable routines
• Working with a pediatric feeding therapist or occupational therapist
This isn’t stubbornness—it’s a real sensory difference. Compassionate support is key.
When to Seek Help
Talk to your pediatrician if your child:
• Is losing weight or not growing well
• Eats fewer than 10 foods
• Has severe anxiety or meltdowns around food
• Has signs of nutritional deficiencies (like fatigue, hair thinning, or dry skin)
Early intervention from a feeding therapist, dietitian, or OT can make a big difference.
Final Thoughts
Picky eating is common—and it’s usually a phase. With structure, patience, and a little creativity, you can guide your child toward a healthy relationship with food without power struggles.
You’ve got this—and if you ever feel stuck, your pediatrician is here to help.
Need more support? Watch my full video:
https://youtu.be/yFai–aMSUs?si=vslw3vKpP8Ajuon4
“Picky Eating in Kids: Pediatrician Tips to Help Your Child Try New Foods”
Dr. Lavanya Sithanandam
Medical Director, Park Pediatrics
