• Laura Rogers

Picky Eaters No More!

Just sharing some quick tips that I discussed during a recent picky eating class....

Siena eating her cranberry sauce and green beans with gusto on Thanksgiving

What is considered normal feeding behavior in toddlers?

  • Decreased appetite after 1st birthday

  • Picky about certain foods, turns head away, resists sitting at table

  • Appetite and food preferences vary from day to day

  • 3 meals and 1-2 snacks per day

  • Young toddlers (under 2 years) may require 50% of calories from fat

  • Foods should be the primary source of nutrition

  • Water is the main source of hydration

  • Milk is a good source of calcium, but should not replace foods or water - limit to 16 oz (2 cups per day)

  • Juice is not a requirement and is mainly sugar - always dilute and limit to 4 oz per day (½ cup)

How can I teach my toddler to be a healthy eater?

  • Offer foods at regular times, but don’t force your child to eat

  • Limit between-meal snacks and drinks

  • Offer a variety of foods - different tastes, textures, colors

  • Make meal time routine - sit together without distractions

  • Allow your child to self feed

  • Avoid bribes

  • Ignore undesirable behavior → act casual and don’t react!

How can I introduce new foods to my toddler?

  • Don’t get discouraged and keep trying! → new foods may take 15-20 repeated exposures

  • Arrange food in fun and colorful shapes

  • Involve kids in meal planning and prep

  • “Food bridges” - introduce foods with similar taste, color, texture (i.e. if your child likes pumpkin pie, try mashed sweet potatoes, then mashed carrots)

  • Try offering a dip or sauce for vegetables: hummus, guacamole, ranch dressing

  • Try new foods with breakfast or lunch, when kids are more alert


The parent is responsible for what, when, and where.

The child is responsible for how much and whether.

For more inspiration, follow @FeedingLittles and @kidfriendly.meals on Instagram!


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