Around age 2 my daughter, who previously sucked down vegetables by the fistful and ate a massive variety of meats, vegetables, and fruit, suddenly became picky. There are evolutionary reasons for this, as the tendency to reject bitter foods may have helped humans avoid toxins. As toddlers become more mobile their taste buds suddenly become much more discerning.

You’ve heard the reactions, the squealing and vehement shouts of protest, even after you’ve spent half an hour making food or “pre-cleared” the menu by letting her choose between two options. Now it’s on the table you’re suddenly made to feel like a failure.

The momma community is right there with you. In a study following children from 2 to 11 years nearly 50% of children go through picky eating, sometimes as a phase in toddlerhood, or lasting much longer. While completely normal, picky eating is (as you’d expect) an indicator of how adequate a child’s dietary intake can be.

Pro Tips

• Try Different Cuisines. Studies consistently show that when parents lead by example with eating vegetables, there’s a higher chance of success. But if you’re not such a big fan of vegetables you already know, trying to set an example becomes much harder.

  <

Tofu in Miso Soup, seaweed, moroccan lentils, Indian dahl, Mexican salsa all may be novel delicious foods to a toddler. Have a themed meal once a month (or once a week if you’re feeling really adventurous), where the whole family tries a different cuisine.

Tofu in Miso Soup, seaweed, moroccan lentils, Indian dahl, Mexican salsa all may be novel delicious foods to a toddler. Have a themed meal once a month (or once a week if you’re feeling really adventurous), where the whole family tries a different cuisine.

• Don’t Give Up. Just because your kid doesn’t enjoy avocados, doesn’t mean he’ll hate guacamole. Hates boiled vegetables? Try roasting them to bring out natural caramelization. Doesn’t like tomatoes? Try cherry tomatoes, which are more portable anyway.

Repeated exposure to a variety of foods is the only way to increase the chances your kids will taste and enjoy the foods.

• Make it Fun. Once you start going down the path of trading bites of broccoli for bites of dessert, mealtime becomes a struggle everyone would rather avoid. Having a more relaxed environment, letting your kid play a bit with the food, and labeling the food in a more positive light can actually all help.

Dr. Brian Wansink, director of the Cornell Food and Brand Lab, found that giving vegetables exciting names like “X-Ray Vision Carrots” and “power peas” made preschoolers double their consumption. The effect even lasted on following days, with children eating 50% more of “regular” carrots.

• Involve your Child. Bringing your child into the process not only makes them feel more empowered, but gives them something to do! Take your child grocery shopping, helping to select foods with you. You can choose to pickup bell peppers and your child can choose the color of the pepper.

  

Growing a fresh garden is even more appealing, when you can harvest fresh vegetables together.

Toddlers can get involved in the cooking stage easily, helping to wash produce, or assembling a taco. Once in awhile just giving your toddler the option like do you want 2 pieces of broccoli or 3 might even do the trick.

• Hide Vegetables. I’ve been known to thrown in some chopped spinach into pancake batter. Another fan favorite is making green smoothies with half leafy greens and half fruit, like bananas or apples, plus a bit of milk or soymilk and ice. Cold shakes taste infinitely better than room temperature. If your child likes red, beetroot, apple, and a tiny bit of ginger are a nice combination.

Stay Positive

The earlier you start on some of these “tricks”, the easier it will be in the long run. Infants can be relatively easier to please than toddlers, but sometimes it may still take 15-20 tries of a new food before they will accept it. If these hacks don't work there are always more strategies.

And finally, don’t let the struggles get to you.