33 Healthy Snacks for Picky Eaters – Serenity Kids

33 Healthy Snacks for Picky Eaters

Estimated time to read 11 minutes

First things first, picky eating in kids is NOT unusual. In fact, being a picky eater is a common phase that most kids go through, and actually, it is developmentally normal for your kid to want to resist and test limits. Being a picky eater is one way that little ones may attempt to exert their independence.

While it can be super frustrating for parents, take comfort in knowing that it does not necessarily mean that your kid will be a picky eater forever. We're diving into what picky eating looks like (in case you need some solidarity!) and how to encourage children to try new foods without putting too much pressure on them. Research shows that pressure to eat or "clean their plate" can actually be counterproductive, but there are other ways! We'll also share a bunch of the most amazing healthy, quick snacks for picky eaters, including offering healthy alternatives to sugary snacks, and answer some common questions we get.

What You Need to Know About Picky Eating Behavior in Children

Picky eating is common, but it can be super annoying to experience and hard to understand why it happens, especially when your baby started out eating anything you put in front of them!

Some experts believe that picky eating may be due to a combination of factors, including early life experiences, parents' (sometimes unconscious) behaviors or attitudes toward food, and the need for toddlers to exert their independence. Encouraging children to make their own decisions about eating veggies can benefit their physical abilities and strength.

What Causes Picky Eating?

Picky eating is common in children, and it can be caused by a combination of factors. Some kids might inherit their picky eating habits from their parents, while others develop them by observing the eating habits of those around them. Cultural and social norms also play a role in shaping a child’s food preferences.

Some children experience food neophobia, which is a natural caution towards trying new foods. This can be particularly challenging for parents trying to introduce a variety of healthy foods. Sensory sensitivities can also contribute to picky eating; certain textures, smells, or tastes might be overwhelming for some kids. Additionally, food allergies or intolerances can lead children to avoid specific foods, further narrowing their diet.

Understanding these factors can help parents approach picky eating with empathy and patience, making it easier to find solutions that work for their family.

Signs of Picky Eating in Children

Picky eating can manifest in various ways, and recognizing the signs can help parents address the issue more effectively. Here are some common signs of picky eating:

By identifying these signs, parents can better understand their child’s food preferences and work towards expanding their diet in a gentle and supportive manner.

Tips to Encourage and Model the Behavior of Your Children Toward Food

It's important to remember that your little one is watching you and how you behave around food. Here are some tips to encourage and model children’s behavior toward food. Intentionally modeling a healthy attitude toward food can help prevent your little one from becoming a picky eater. Offering healthy alternatives to sugary snacks is crucial in promoting nutritious eating habits.

Invite your children to try new things and taste various food

Try to make new foods fun by eating them as a family and inviting your child to join. Share how you like to eat a new food, by saying something like, "I really like asparagus grilled since it gets nice and crispy and has so much flavor!"

Ask for your child’s help picking meats, fruits, veggies, and healthy snack options when you go grocery shopping

Make your little one part of the process of preparing foods by involving them in different aspects of food preparation. Take your child to the grocery store and ask for their help in choosing meats, fruits, veggies, and other healthy snacks. Encourage them to pick nutritious options and explain the benefits of avoiding sugary snacks in favor of healthier alternatives.

Have a conversation with your children about their food preferences

If your child doesn't want to eat something, try asking some friendly and open-ended questions. For example, you might ask if they don't like how it looks, how it is cut, or how they struggle to get it stabbed on their fork. When you show your child that you are open to modifying the food to make it more appealing (say, by cutting pieces smaller, or using toothpicks to eat it), it helps build trust. This can help your child feel like you're on the same team on their eating journey.

Offer new foods alongside "safe" familiar or preferred food

Offering a new food with "safe" familiar food can make the new food feel less overwhelming since your kid knows that there is something on their plate that they can fall back on. Even if your little one only touches or plays with the new food, the interaction is good and can lead to a taste down the road. Just keep putting it on the plate and be patient!
Additionally, making vegetables more appealing by using dips and preparing them in a way that caters to children's preferences can improve their likelihood of eating veggies.

Be patient!

If your child refuses a food one day, try again! It can take up to 8-18 introductions for your child to accept a new food, so keep trying!

Don’t offer dessert as a reward for eating, or withhold dessert as a punishment.

It's hard to do since many of us were brought up this way, but don't glorify dessert! Don't make it an option only if your kid cleaned their plate, or threaten to withhold it if they don't eat their veggies. Remember, you can decide how much to serve and when to serve it.

Try to maintain an attitude of levity and trust around food.

Kids can sense if you’re stressed or worried about them eating, which can interfere with their natural relationship with food. It's often when you learn to let go a little that things fall into place.

Try a change of context

Rather than sit at the dinner table, try having a picnic in the living room or backyard with a new food or two, with a mix of healthy snacks for kids they’ll love, like homemade trail mix, edamame, or a dippable spread with plain yogurt-based sauces or a mild red pepper dip.

Introducing New Flavors to Your Picky Eater's Food List

Let’s embrace a world beyond grilled cheese and explore how to gently add new, exciting flavors, like sweet potatoes, blue cheese, or even brussels sprouts to your child's plate, one bite at a time.

33 Healthy Snack Ideas for Picky Eaters

When you have a picky eater, it can be tempting to want to go with what you know they'll eat. You know you can avoid a meltdown by giving them the packaged food or sweet treat they're begging for.

But healthy snacks for picky eaters don't have to be boring. Healthy snacks can be tasty too! It's important to offer healthy alternatives to sugary snacks to ensure children enjoy nutritious and fun treats without relying on junk food filled with processed sugars.

Here are 33 healthy snacks for your picky eaters' food list. We've grouped them into five categories: meats, veggies, dairy, and other grain-free items (like healthy fats).

Meats/Eggs

Veggies and Fruits

Fruits

Dairy

Other grain-free options

Some More Tasty Snack Ideas for Kids!

These delicious snack ideas are not only tasty but also packed with essential nutrients. By offering a variety of snacks, you can keep your child interested and excited about snacking healthy.

FAQ

Conclusion

Remember, picky eaters are common. Picky eating is a phase that many little ones go through as part of normal development, but there are steps you can take to help minimize picky eating habits. Try some of our favorite healthy snacks for picky eaters - and remember, if your little one doesn't like it at first - try it again another day. You might be surprised what multiple exposures to the same foods can do.