As a pediatrician, one of the most common concerns I hear from parents is: “My child is a picky eater. What should I do?” Whether it’s refusing vegetables, eating only snacks, or getting stuck on one favorite food, picky eating is something almost every family experiences—especially during the toddler years.

Let me reassure you: it’s normal. Children go through phases of food refusal as part of their development. But with the right approach, we can ensure that your child receives balanced nutrition without stress or force.

Why Is My Child a Picky Eater?
Picky eating often peaks between 1 to 5 years of age. At this stage, children are learning to assert independence. Their growth slows compared to infancy, and they become more selective about food. Some may also be sensitive to textures, smells, or unfamiliar flavors.

From my clinical experience, I’ve learned that how we approach mealtimes plays a big role in shaping a child’s food habits.

Practical Nutrition Tips for Picky Eaters
Here are some evidence-based strategies I share with parents in my practice:

1. Stick to a Schedule
Offer 3 main meals and 2 healthy snacks at regular times. Avoid grazing throughout the day—it reduces hunger at mealtimes.

2. Make Mealtimes Calm and Distraction-Free
Turn off screens and avoid toys at the dining table. A calm, focused environment encourages better eating and communication.

3. Offer Variety Without Pressure
Expose your child to a wide range of foods, even if they don’t eat them. Don’t force or bribe—it can create negative associations with food.

4. Be a Role Model
Children often mimic their parents. When they see you eating fruits, vegetables, and home-cooked meals, they’re more likely to try them.

5. Keep Portions Small
Offer small, manageable portions. A big plate can overwhelm a child. Let them ask for more if they’re hungry.

6. Get Them Involved
Let your child help with grocery shopping, washing vegetables, or setting the table. Involvement makes them curious and more likely to eat what they helped prepare.

7. Offer Healthy Choices
Instead of asking, “Do you want vegetables?”, give two options: “Would you like carrots or beans today?” Giving choices within boundaries helps.

What If My Child Still Doesn’t Eat Enough?
As long as your child is growing well and active, a reduced appetite or fussy eating isn’t usually a cause for concern. During routine check-ups, I monitor your child’s weight, height, and growth charts. If any concerns arise—like nutritional deficiencies or significant weight loss—we explore further.

Sometimes, iron or zinc deficiencies can worsen picky eating. In such cases, I may recommend supplements or dietary changes based on test results.

A Gentle Reminder for Parents
Picky eating is usually temporary. Your role is to provide healthy options consistently and trust your child to decide how much to eat. Patience, routine, and positive reinforcement go a long way.

If you're concerned or overwhelmed, don’t hesitate to consult your pediatrician. We’re here to guide you with tailored advice and support.