Making Mealtimes Easier: Tips for Picky Eaters and Problem Feeders

Mealtimes can be tricky especially when you have a picky eater. at the table. But with the right approach, food can become less of a struggle and more of a chance to build healthy habits, connection, and curiosity.

What is a Food Aversion or Restrictive Eating?

A food aversion or restrictive eater is typically a child who eats fewer than 20 different foods. This kind of limited eating can affect their nutritional intake, reduce their ability to participate in social situations involving food, and lead to increased anxiety or stress when faced with new or unfamiliar foods.

How to Involve Kids in Food Without the Pressure

You don’t need to force or trick your child into eating something new. In fact, the key is involvement without pressure. Here are some ways to help kids connect with food in positive, empowering ways:

Start at the Store

Let them help pick out fruits and vegetables. When they’re involved in the decision-making, they’re more likely to be curious about what ends up on their plate.

Invite Them into the Kitchen‍

Children love being helpful. Mealtime prep tasks like stirring, mixing, peeling, smashing, or pouring are fun and give them ownership of the meal.

‍Set the Scene‍

Creating a mealtime ritual tells your child’s brain and body it’s time to eat. You might:

• Use placemats
• Light a candle
• Say a prayer
• Sing a short song
• Let them use tongs to serve “family style”

These small gestures can make a big impact on how a child approaches the meal.

Familiar Foods Are Your Friends

It’s tempting to only offer foods you know your child will eat. While that helps avoid immediate stress, try to also include new foods on their plate or at the table even if they don’t eat them right away. Exposure builds familiarity, and familiarity builds comfort.

Instead of saying, “You don’t like that,” try redirecting to actions like, “You can smell it,” or “Let’s move it to the side.” Avoid tricking your child into eating something new. Trust is key to long-term success.

Food Should Be Fun!

When food becomes an adventure, everyone wins. Try:

• Colorful food picks
• Fun silverware
• Cookie cutters
• Sprinkles
• Kid-themed placemats
• A mini juicer

Remember: Play is how kids learn. Joyful exploration leads to long-term acceptance.

It’s Not Just About Calories

Eating isn’t just about getting enough calories. Children do best at mealtimes when they feel good physically, emotionally, and socially. Meals should be more than a way to fuel up. Tthey should be a time to connect, feel supported, and enjoy being together.

May is ARFID and PFD Awareness Month

Did you know some children struggle with deeper feeding challenges?

• ARFID (Avoidant/Restrictive Food Intake Disorder) involves fear or anxiety around food that isn’t tied to body image, but rather concerns like choking or vomiting.
• PFD (Pediatric Feeding Disorder) is diagnosed when a child’s eating habits aren’t age-appropriate and interfere with their health, development, or daily life.

If your child’s eating challenges go beyond pickiness, it might be worth seeking help from a specialist.

Final Thoughts

At Parkwood Clinic, we understand how stressful feeding challenges can be. But we also know how powerful small changes and supportive strategies can be in transforming mealtimes. Whether your child has ARFID, PFD, or is simply a picky eater, our goal is the same: to make meals feel safe, fun, and full of connection.

Let’s celebrate food together, one bite, one smile, and one silly placemat at a time.

Watch: How to Help Picky Eaters

Does your child's diet consist of chicken nuggets and goldfish crackers? Picky eaters can make mealtime a real struggle! Speech-Pathologist Ashley Carter joined us with tips. Watch it here: How to Help Picky Eaters.