It’s one thing to go on a cleaner eating journey yourself. It’s a whole other thing to get your kiddos and even your spouse to go on that journey with you. But, I’ve found that little hacks can make a big difference in getting your loved ones to eat healthier foods, and enjoy it, too!
My Favorite Hacks for Picky Eaters
- Take advantage of the after-school munchies.
My stepson is STARVING after school and will eat about anything. When I pick him up, I take full advantage of this and pack him a healthy snack and water for the drive home. I’ve never heard a complaint! - Do more of the healthy foods they already like.
Our youngest two have pretty strong food preferences and it was easy for me to think we were going to lose the healthy foods battle. But then, I realized that I just wasn’t paying close enough attention to the healthy foods they actually did like and were already eating. Once I realized they like cooked green beans and various fruits, I started preparing those much more often. - Try new options you wouldn’t normally eat.
I personally don’t eat cantaloupe, but I discovered my youngest loves it. Now, it’s a regular part of our fruit lineup. - Have healthy snacks out in the open.
When food is in front of you, you often eat it! I discovered it works just the same with healthy snacks. Now, I cut up fruit and place a bowl right in the middle of the kitchen counter for easy munching and grazing. - Sweeten the deal with a delicious dip.
Pairing cut up fruits with a delicious dip makes it that much easier to get picky eaters to dive in. To me, that’s a win! - Give the healthy snack the name of their favorite animated character.
This is a great toddler hack and is fully inspired by my sister and her 3 year old. She loves Elmo so they started calling her healthy snacks Elmo snacks, and it worked! - Swap out favorite snacks for healthier, cleaner options.
My husband and stepson love chips, so I found an Frito Lay’s Simply chip packs that has no artificial flavors and colors. We love them, the kids eat them, and my husband says they’re actually better than the regular versions. Dye-free popsicles and healthier soda options like Olipop have also been a hit.
Now, here are some more amazing ideas you’ll be inspired by. I know I am!
Make Healthy Eating a Fun Adventure
“One strategy I’ve seen work wonders with my sister’s kids is making healthy food fun and interactive. Instead of forcing them to eat veggies, we started involving them in the meal prep process.
For example, we’d have a ‘build-your-own’ taco night, where the kids could choose their ingredients from a variety of colorful veggies and healthy options. Giving them ownership over what they eat made them more excited to try new foods. Another trick was introducing healthy alternatives to their favorite snacks, like making homemade sweet potato fries instead of regular fries.
I noticed that when we approached healthier foods with creativity and allowed them to explore different flavors, they were more open to trying things they’d typically refuse. It’s all about making healthy eating feel like a fun adventure rather than a chore.”
Aseem Jha, Founder, Legal Consulting Pro
Combine Traditional and Creative Strategies
“To encourage picky children to eat healthier foods, a combination of traditional and creative strategies can be highly effective. Start by modeling healthy eating habits yourself, as children are influenced by their parents’ choices.
Involve them in meal preparation; children are more likely to try foods they’ve helped make. Utilize color by presenting a variety of colorful fruits and vegetables, which can make meals visually appealing and exciting.
Offer choices within limits, allowing them to select between two healthy options, fostering a sense of control. Additionally, consider introducing ‘gateway foods’ that are similar in taste or texture to their favorites, making new foods less intimidating.
Finally, emphasize the positives by associating healthy foods with benefits, such as explaining how carrots help with vision. By creating a positive mealtime environment and incorporating these creative strategies, you can help your child develop a healthier relationship with food.”
Shubham Sahu, Food Marketing Expert, Quicklly Inc
Introduce Healthier Options Gradually
“Try starting with familiar flavors and gradually incorporating healthier options. For instance, if they love pasta, mix in some finely chopped veggies with their favorite sauce. It’s also helpful to present healthy foods in a fun way—think of making ‘fruit faces’ with different fruits or creating veggie dips that double as a mini art project.
Getting kids involved in the kitchen can also spark their interest; let them pick out new fruits or vegetables at the grocery store or help with simple tasks like stirring or arranging food. It’s all about making healthy eating a positive experience rather than a chore.”
Samantha Odo, Real Estate Sales Representative & Montreal Division Manager, Precondo
Playful Food Presentation (great for toddlers!)
“Find ways that you can make food playful for them. Try fun, new colors, and make it low-stress. Even having lunches with a bunch of small options for them can be beneficial, as they then are sampling and can try whatever looks interesting.”
Jason Levee, Registered Dietitian, Whole Family Health
Dentist Recommends Leading by Example
“As an experienced dentist, I’ve seen firsthand how important it is for children to develop healthy eating habits from a young age. Here are some effective strategies I recommend to encourage picky eaters to embrace nutritious foods:
- Lead by example: Children are more likely to try new foods if they see their parents and siblings enjoying them. Make a habit of eating a variety of fruits and vegetables at mealtimes, and involve your child in meal preparation to pique their interest.
- Offer choices: Give your child a sense of control by offering two healthy options, such as broccoli or carrots. This makes them feel empowered to make their own decision, increasing the chances they’ll actually eat the food.
- Disguise healthy foods: Incorporate vegetables into dishes your child already enjoys, like adding puréed cauliflower to mac-and-cheese or shredded zucchini into meatballs. The familiar flavors can help them accept the new ingredients.
- Be patient and persistent: It can take up to 15 tries before a child accepts a new food. Don’t give up if they initially reject a healthy option. Keep offering it in different ways, and eventually, they’ll likely come around.”
Nagesh Chakka, Dentist, Positive Dental Health
Involve Kids in Meal Planning and Prep
“Getting kids to eat healthy (especially when all they want are chicken nuggets) can feel like a challenge, right? As a mom of two, I’ve picked up a few tricks that have made mealtime easier—and even kind of fun! First, I got the kids in on the action. That meant taking them grocery shopping (yes, even when they’re eyeing all the snacks), watching cooking videos, and trying to cook together without setting the kitchen on fire (it’s a learning process!). When they help plan and prep, they are way more likely to actually eat what’s on the plate!
We also have a simple rule: You don’t have to eat it all, but you do need to try at least one bite. It’s amazing what a little exposure can do. I make sure there’s always a salad, veggies, or fruit at every meal, and I let them see me enjoying it. Eventually, curiosity kicks in, and they want to give it a go too. And when all else fails, get sneaky—spinach in smoothies or calling zucchini bread ‘cake’ works wonders!”
Steph K, CEO, EverythingMom
