Picky eating in kids = Normal 🥦
As a qualified nutritionist & certified health coach, I see this a lot. Ages 2–6 is the peak for food neophobia (hesitance with new foods). It’s protective and developmentally normal. Kids also sense bitter flavours more strongly, so some veg = tricky.
Good news incoming
“Gentle exposure + low pressure + fun = progress”
Save my seven step programme for when mealtimes feel tough.
7-Step Programme
1️⃣ Stay calm & neutral – No bribes/battles; set a 20–30 min meal window.
2️⃣ Familiar + new – Safe foods plus a tiny taste of new.
3️⃣ Small portions – Pea-sized to start; seconds welcome.
4️⃣ Make it fun – Shapes, dips, tasting games.
5️⃣ Involve kids – Shop/wash/prepare (age-appropriate).
6️⃣ Routine & repetition – Regular meals/snacks; repeat exposure 10–20x.
7️⃣ Role model – Eat the food yourself; describe flavours.
Science bits: Growth slows after age 1 so appetite naturally dips; heightened bitter sensitivity; sensory learning needs repetition.
DM me for tailored family support.
🔍 Science (parent-friendly)
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Picky eating peaks ~ages 2–6; it’s part of normal development.
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Food neophobia = caution with new foods; historically protective.
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Kids perceive bitter more strongly (e.g., brassicas), so veg can be harder.
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Growth slows after year 1 → appetite fluctuates; normal.
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Acceptance is a sensory learning process; repetition builds familiarity.
Expanded 7-Step Programme
1) Stay calm & neutral
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Avoid bribing/pressuring; it backfires.
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Use a 20–30 min mealtime cap; end neutrally.
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Language: “You don’t have to eat it.” “It’ll be here if you’re hungry.”
2) Familiar + new together
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Serve 1–2 safe foods every meal + a tiny new item (thumbnail-sized).
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Keep new food on the plate without comment; curiosity beats pressure.
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Offer bread/milk (of choice) alongside to lower anxiety.
3) Small portions
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Start with pea-sized bites; seconds if wanted.
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Less overwhelming = less “yuck” reaction.
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Use tasting plates/ramekins for new foods.
4) Make it fun
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Shapes, colourful plates, “rainbow” challenges.
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Dips (hummus, yogurt, salsa) add flavour + play.
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Try a 2-bite taste game; no rewards, just curiosity.
5) Get them involved
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Jobs: washing veg, tearing herbs, stirring, plating.
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Ownership increases willingness to try.
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Let them choose between two veggies.
6) Routine & repetition
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3 meals + 2–3 snacks; 2–3 hr gaps.
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Expect 10–20 exposures before acceptance.
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No screens/toys; calm, predictable vibe.
7) Positive role modelling
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Eat the same food; kids copy you.
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Describe flavours/textures (“Crunchy/sweet/soft”).
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Avoid “yuck” faces and special orders.
🥣 7 Kid-Friendly Meal Ideas
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Mini Omelette Muffins – Egg + cheese + chopped veg; fruit + toast soldiers. New: 1 pea-sized veg piece.
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Pesto Pasta + Chicken – Small shells + peas + shredded chicken; New: 1–2 tiny broccoli florets.
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Build-Your-Own Taco Bowls – Rice, beans, sweetcorn, cheese, avocado; New: raw pepper strips.
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Crispy Salmon Fingers – Baked salmon goujons, potato wedges, cucumber; New: lemon yogurt dip.
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Pizza Pitas – Wholemeal pita, marinara, cheese; New: mushroom slivers or olives.
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Pancake Roll-Ups – Oat/wholegrain pancakes with yogurt or nut/seed butter; banana; New: chia sprinkle.
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Udon Stir-Fry – Udon, carrots, edamame; New: bok choy ribbons or snap peas.
Swaps: use GF pasta/pitas/oats as needed; seed butter for nut-free; dairy-free yogurt/cheese if required.
Maria Tait Nutrition
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