Mealtimes with picky eaters can feel like a daily battle, but with a little creativity and patience, you can encourage kids to try new foods while keeping meals nutritious and fun! 
Here’s how to make mealtime exciting and sneak in some healthy options along the way.
1. Get Creative with Food Art 
If food looks fun, kids are more likely to eat it! Try:
Funny Faces – Use fruit, cheese, and wholegrain toast to create silly face sandwiches.
Animal Snacks – Turn bananas into dolphins, grapes into caterpillars, or sandwiches into teddy bears.
Colorful Plates – A rainbow of veggies makes meals visually appealing!
Tip: Let kids create their own food art—it gives them ownership over what they eat!
2. Smoothie Bowls: A Nutrient-Packed Treat 
Smoothies are a great way to sneak in fruits, veggies, and protein without kids even noticing!
Try This Recipe:
1 banana Handful of spinach (they won’t taste it!) 
½ cup frozen berries ½ cup yogurt 
Splash of milk or juice 
Blend it up and let kids decorate with fruit, granola, and seeds for a fun & interactive meal!
3. Easy Swaps for Picky Eaters 
Simple changes can make healthy eating easier:
White pasta → 
Whole grain or lentil pasta Sugary yogurts → Greek yogurt with honey & fruit Chips → Baked sweet potato fries Chicken nuggets → Homemade breadcrumb-coated chicken strips Store-bought snacks → DIY granola bars or fruit & cheese skewers
Tip: Gradually introduce swaps instead of changing everything overnight—small steps make a big difference!
4. Make Meals Interactive 
Kids love to get involved! Encourage them to:
Make their own mini pizzas with healthy toppings.
Assemble wraps or tacos with lean proteins & colorful veggies.
Help prepare meals—mixing, chopping (with supervision), and plating up can spark excitement!
5. Keep a “Try It” Chart 
Picky eaters need encouragement—make trying new foods fun with a sticker chart!
Every time they taste something new, they get a sticker! A small reward at the end of the week can be a fun incentive.
Final Thoughts
Turning mealtimes into an adventure rather than a struggle can help kids build a positive relationship with food. With patience, creativity, and small changes, even the pickiest eaters can become more open to trying new foods!
What are your go-to tricks for picky eaters? Share your tips in the comments! 