As a parent, one of the biggest challenges you may face is dealing with a finicky eater. It can be frustrating and stressful when your child refuses to eat certain foods or only wants to eat a limited selection.

However, there are strategies you can use to encourage your child to try new foods and expand their palate. Here is a parent’s guide to dealing with finicky eaters.

1. Be a role model

Children learn by example, so it’s important that you model healthy eating habits. You should be eating a variety of foods and showing enthusiasm for trying new things. Your child is more likely to try new foods if they see you enjoying them.

2. Get your child involved in meal planning and preparation

Take your child grocery shopping with you and let them pick out fruits and vegetables that they want to try. Involve your child in meal planning by giving them choices between healthy options.

Have your child help with meal preparation, whether it’s stirring the soup or setting the table. They will be more likely to eat something if they had a hand in making it.

3. Introduce new foods gradually

Don’t overwhelm your child with too many new foods at once. Introduce new foods gradually and give your child time to adjust to the taste, texture, and smell of each new food.

Offer new foods alongside familiar foods that your child already enjoys, so they won’t feel intimidated by an entirely unfamiliar meal.

4. Be patient

It can take up to 10-15 exposures to a new food before a child will accept it. Don’t give up if your child refuses a new food the first few times you offer it.

Keep offering it in different forms and preparations until your child is willing to try it.

5. Offer a variety of foods

Children can get bored with the same old foods, just like adults. Offer a variety of foods so your child can experience different flavors and textures. Include fruits, vegetables, whole grains, and lean proteins in your child’s diet.

6. Avoid using food as a reward or punishment

Using food as a reward or punishment can create a negative association with certain foods. Instead of offering dessert as a reward for eating vegetables, praise your child for trying a new food.

Avoid withholding dessert as a punishment for not finishing their dinner.

7. Don’t force your child to eat

Forcing your child to eat can create a power struggle and doesn’t promote a positive attitude toward food. Respect your child’s appetite and let them decide how much they want to eat.

If they’re not hungry, don’t force them to finish their plate.

8. Make mealtime enjoyable

Mealtime should be a positive and enjoyable experience for your child. Avoid stressful situations, such as arguing or lecturing about food choices. Instead, make mealtime a time for conversation and family bonding.

9. Have realistic expectations

Don’t expect your child to love every food you offer them. It’s normal for children to have preferences and dislikes, just like adults. Don’t pressure your child to eat certain foods or compare them to other children.

10. Seek professional help if needed

If your child’s picky eating is causing significant stress or nutritional concerns, it may be helpful to seek professional help. Talk to your pediatrician or a registered dietitian for guidance on how to address your child’s picky eating.