How to Help a Picky Eater With Fruits and Vegetables

Every parent has been there — your child won’t eat the food in front of them. Eating fruits and vegetables is important, but sometimes children just won’t cooperate. How can you get your picky eater to try “just one bite”? There are many ways to help a picky eater try fruits and vegetables that are fun and can support a lifelong love of healthy eating.  

What is a picky eater?

A picky eater is a child who doesn’t eat a variety of foods and rejects many foods. In short, they’re the ones who say, “no” to what you put in front of them. Of course no one loves everything that ends up on their plate, and as adults, we have the option to eat or not eat the food in front of us. More importantly, we often get to choose what ends up on our plate in the first place. Children aren’t so lucky, so it’s hard to know where to draw the line between a normal “no thanks” and “picky eating.” 

There’s no formal definition for picky eating, which makes things even more frustrating. But usually picky eaters:

• Only eat certain foods and have strong food preferences

• Refuse new foods

• Won’t eat specific textures

• Don’t seem to enjoy food

• Prefer drinking milk or juice instead of eating foods

• Need a distraction, like TV, while eating

• Only eat foods if they’re covered in condiments or otherwise disguised

• Need long mealtimes to finish eating

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Children who are picky eaters may show some or all of these signs. If picky eating continues for a long time and is upsetting for both the child and parents, then it’s time to get help from a healthcare provider. Fortunately, most kids grow out of picky eating on their own. 

Is picky eating a normal part of a child’s development?

Picky eating is a normal part of a toddler’s development. It’s normal for one day’s favorite food to be thrown on the ground the next day. Or your toddler may have a “food jag” and want to eat the same food every day for 2 weeks. 

Most children will start to accept a wide variety of foods on their own. Studies show that 50% of toddlers have picky eating habits. Other studies show that picky eating peaks at 3 years old, and then rates go down steadily between ages 4 to 6. Very few children remain picky eaters forever, which is great news for parents. 

How to avoid food battles and address food jags

Picky eating may be normal, but it can still be frustrating for parents and children. It’s important to set children up for success, and there are many things parents can do to help. 

• Remember portion size: Make sure you’re offering kid-sized portions, which are only the size of your child’s fist. 

• Think about their last meal: If your child had a big breakfast, they might not want a big lunch, and that’s OK.

• Don’t force them to eat: Avoid punishing, pushing, or bribing your child to eat, this usually makes picky eating worse.

Does picky eating cause problems later in life?

In general, picky eating doesn’t cause any problems later in life. Studies show that picky eaters have normal growth as teens, though they might be a little thinner. Another study showed that picky eaters didn’t have any vitamin or nutrient deficiencies as they got older.

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How to get a picky eater to eat their fruits and vegetables

Introducing fruits and vegetables early can have a long-lasting effect on eating habits. Studies show you’re much more likely to eat fruits and vegetables throughout your life if you started eating them as an infant. So how can you get a picky eater to eat their fruits and vegetables? Here are some tips:

• Eat with them: Try sitting down together and eating the same meal — studies show that children are more likely to eat a food if they see their parents eating it, too. 

• Harness snack time: Use fruits and vegetables as snack foods — keep them ready to eat so it’s easier for kids to grab them on the go.

• Try different textures: Try dried, cooked, roasted, or pureed fruits and vegetables if your child doesn’t like them fresh.

• Let them pick: Let your child pick out the fruits and vegetables on the grocery list — they’re more likely to eat that one perfect apple they chose themselves.

• Let them help: Get your child involved in meal prep. They might not be able to slice and dice, but they can help in other age-appropriate ways.

• Offer choices: Let your child pick between two fruits or vegetables for each meal — that way they have some control, and they learn to accept fruits and vegetables as part of their meal.

• Start small: Offer small portions of a new food. Even two bites of a new food is a reason to celebrate.

• Start with new foods: Offer a new food at the start of the meal when your child is most hungry. 

• Make it fun: Cut new foods into fun shapes — you can use cookie cutters or ice cream scoopers. You can also make an “eat the rainbow” chart for each week — let your child pick a food for each color. 

• Start a tradition: Your family might have pizza or taco night, so go ahead and try “meatless Mondays,” include vegetarian options, and substitute vegetables for meat.

• Don’t give up: It can take up to 10 times of trying a food for your child to like it. Keep offering that new fruit or vegetable every couple of days. 

What’s a healthy amount of fruits and vegetables for a child?

The right amount of daily fruits and vegetables depends on your child’s age. You can learn more about this at My Plate. In general, the right amounts are:

• 1 to 1.5 cups of both fruits and vegetables each day for children 2 to 3 years old

• 1.5 to 2.5 cups of both fruits and vegetables each day for children 4 to 8 years old

Which vitamins and nutrients are most important for children?

All vitamins and nutrients are important for a child’s growth. Fortunately, according to the American Academy of Pediatrics, most children, including picky eaters, will get the vitamins they need from their regular diet. However, some children may need extra iron and vitamin D. Healthcare providers may check iron and vitamin D levels at checkups to see if children need supplemental vitamins. 

Are multivitamins an acceptable alternative to fruits and vegetables?

Multivitamins aren’t a substitute for fruits and vegetables because fruits and vegetables provide more than vitamins and minerals. They offer fiber, protein, and other micronutrients not found in a multivitamin. 

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Written by:

Jennifer Sample, MD

After a fellowship, Dr. Sample worked as the medical director at the University of Kansas Hospital Poison Center (The University Of Kansas Health System Poison Control Center), which served the state of Kansas for poison exposures. In 2007, she returned to Children’s Mercy Hospital in Kansas City, Missouri, as a consultant in clinical pharmacology and medical toxicology.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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