Chicken fingers. Noodles with butter. Cut up hotdogs. Day in, and day out. Does this sound like the monotonous diet of your child? Well, you’re not alone. At one point or another, almost all parents experience difficulty getting their little one to try new or different foods. But because a varied diet is so important, especially during your child’s formative years, getting them to try a wide range of food is a noble cause that will help establish healthy habits that will stick. Below are some strategies to bring out your munchkin’s sophisticated little palette and help you avoid a meltdown at the dinner table.

Have a designated place for eating. All meals and snacks should occur at the same place to help your child develop a mealtime routine.

Keep your child seated. Parent should require ten minutes of sitting at the designated eating place without requiring actual eating. This helps the child feel independent and he or she may be more willing to try new foods.

Reduce distractions. To keep the child focused on eating, keep toys, books, and televisions out of sight.

Make mealtime a family time. Children need role models when it comes to eating. Have your child try the same foods the rest of the family is eating. Also, the child should join the rest of the family during meals so that he or she can observe others eating the food.

Get them involved. Involve your child in the food preparation by teaching them how to crack an egg, wash produce, and mix ingredients. This allows children to use all of their senses and interact with different foods.

Offer food frequently. Suggest eating every two to three hours, totalling three meals and 2-3 snacks per day.

Let them make choices. Giving your child options at mealtimes keeps you in control, but also gives him or her a sense of empowerment. Be sure to ask a question containing two options, as opposed to a yes or no question. For example “Would you like an apple or a pear for a snack?” Not, “Would you like an apple for a snack?”

Be patient and start early. Children often need to be exposed to a new food several times before they are willing to try it. Also, children are more likely to try new foods in the first 2-4 years of life, so begin exposing him or her to a variety of foods as soon as you can.

Be comfortable with change. The amount a child eats changes each day based on hunger and fullness. Children tend to eat alot when they are hungry, but will probably not eat that much again until they are very hungry.

Keep food in its place. Never use food as a way to reward or punish your child.

For more assistance with picky eating, visit and click ‘services’ to find out about our individualized nutrition sessions or group nutrition classes for parents.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


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