As a parent, you know what it’s like to be in charge of mealtime when you have picky eaters. You want to provide your family with healthy and nutritious meals, but it can be challenging to get them to eat something they don’t like. Here are 12 tips to help you create nutritious meals that even the pickiest of eaters will love.

1. Introduce Variety Gradually

Don’t overwhelm your picky eater with too many new foods at once. Instead, introduce one new food at a time. Start by offering only a small portion and gradually increase the amount if your picky eater shows interest. This will help them get used to the new tastes, textures, and smells without feeling overwhelmed.

You can also try introducing new flavors and ingredients by incorporating them into familiar dishes. For example, if your picky eater loves mac and cheese, try adding some cooked vegetables or a small amount of meat to the dish. This way, they can enjoy their favorite meal while also trying something new.

2. Let Your Picky Eater Help With Meal Prep

Getting your picky eater involved in the meal-making process can help them be more open to trying new foods. You can let them help you pick out recipes or choose ingredients at the grocery store. They can also help with meal prep, like washing and cutting vegetables or stirring sauces. This will make them feel involved and invested in the meal, which may make them more likely to give it a try.

You can also let your picky eater create their own meals. Give them the ingredients and let them choose what they’d like to make. This encourages creativity and helps them develop a sense of ownership over their meals.

3. Make Mealtime Fun

Mealtime should be a fun experience for everyone. Make it into a game or a competition. You can have your picky eater create their own plate and have them challenge the rest of the family to create their own. You can also create a mealtime scavenger hunt, where your picky eater must find different ingredients in their food. This will make mealtime more enjoyable and encourage them to try new foods.

You can also use shapes and colors to make meals look more inviting. Cut fruits and vegetables into fun shapes and arrange them to look like a face or a scene. This will make the meal more exciting and appealing to your picky eater.

4. Incorporate Fruits and Vegetables

Fruits and vegetables are full of vitamins and minerals that are essential for good health. Incorporating them into your meals is a great way to make sure your picky eater is getting the nutrients they need. Start by adding small amounts of fruits and vegetables to your picky eater’s favorite dishes. If they seem reluctant to try them, consider hiding them in sauces or purees. This will give them the nutrition they need without them even realizing it.

You can also let your picky eater pick out their own fruits and vegetables at the grocery store or farmer’s market. This will encourage them to try something new and make them more likely to eat it.

5. Offer Healthy Snacks

Snacks are an important part of a healthy diet. Offer your picky eater healthy snacks like fruits, vegetables, nuts, and seeds. You can also make healthy snacks fun by making them into shapes or adding creative toppings. This will make them more appealing to your picky eater and will encourage them to eat more nutritiously.

You can also offer yogurt as a snack. Yogurt is a great source of protein and calcium, and your picky eater can customize it by adding their favorite fruits and nuts. This will give them a healthy snack that they can enjoy.

6. Get Creative With Leftovers

Leftovers can be a great way to get your picky eater to try something new. Take the same ingredients from one meal and turn them into something completely different. For example, if you had tacos for dinner, you can repurpose the leftover ingredients to make quesadillas or nachos. This will give your picky eater something familiar while still introducing them to something new.

You can also use leftovers to create healthy snacks. Take the leftover vegetables from dinner and turn them into a veggie wrap or a smoothie. This is a great way to make sure your picky eater is getting all the nutrition they need.

7. Make Mealtimes Predictable

Mealtimes should be a predictable routine for your picky eater. Having a consistent schedule for meals and snacks will help them feel more comfortable and secure. Knowing when and what to expect will make them more relaxed and willing to try new foods.

You can also make mealtimes more enjoyable by setting the table with colorful place settings and playing gentle music in the background. This will help create a positive atmosphere and make your picky eater more open to trying something new.

8. Be Patient

It can take time for your picky eater to try something new. Don’t force them to eat something they don’t want to. Instead, be patient and encourage them to take small steps them to take their time and don’t get frustrated if they don’t eat everything on their plate.

You can also let your picky eater set their own pace. Offer them new foods and let them decide when they’re ready to try them. This will help them feel more in control and more likely to try something new.

9. Offer Positive Reinforcement

When your picky eater does try something new, be sure to praise them for it. Offer positive reinforcement for even the smallest steps. This will help them feel more confident in their abilities and more likely to try something new.

You can also offer rewards for trying new foods. This doesn’t have to be an extravagant reward; it can be something as simple as an extra scoop of ice cream or a sticker. This will encourage them to keep trying new foods and will make mealtime more enjoyable.

10. Avoid Pressure and Bribes

While positive reinforcement is beneficial, it’s important to avoid pressuring or bribing your picky eater to eat something they don’t want to. This can cause them to develop negative associations with food and will make them less likely to try something new.

Instead, let your picky eater decide how much of the meal they want to eat. Don’t force them to finish everything on their plate. Let them eat as much or as little as they want, and don’t make a big deal out of it. This will help them feel more comfortable and relaxed when it comes to trying new foods.

11. Be a Role Model

Children learn by watching and imitating their parents. Show your picky eater that it’s okay to try new foods by setting a good example. Eat the foods you want them to try and talk positively about them. This will encourage your picky eater to be more open to trying something new.

You can also involve your picky eater in the meal-making process. Let them help you pick out recipes or choose ingredients at the grocery store. This will make them feel involved and invested in the meal, which may make them more likely to give it a try.

12. Have Fun With It

Above all else, remember to have fun with it. Mealtime should be an enjoyable experience for everyone. Make it into a game or a competition and let your picky eater create their own plate. This will make mealtime more exciting and appealing to your picky eater.

Creating nutritious meals for picky eaters can be a challenge, but with these tips, you can make sure your family is getting the nutrition they need. By introducing variety gradually, getting your picky eater involved, and making meals fun, you can help them be more open to trying new foods. With a little patience and creativity, you can create nutritious and delicious meals that even the pickiest of eaters will love.

Conclusion

Creating nutritious meals for picky eaters can be a challenge, but with the right approach, you can make sure your family is getting the nutrition they need. Try introducing variety gradually, getting your picky eater involved in meal prep, and making meals fun. With patience and creativity, you can create nutritious and delicious meals that everyone in the family will enjoy.