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Feeding, For Parents ·

Healthy Food For Picky Eaters | 8 Tips and Easy Foods Kids Love

Do you have a kid who is a super picky eater?healthy-food-for-picky-eaters

Are you wracking your brain on what food to feed your child next, especially when it comes to healthier food options?

We are going to explore an array of healthy food choices for picky eaters and put a FUN twist on how to engage your child in eating these foods!

Let’s face it, kids are playful and the more we can encourage their playful side, the more we can get them to do what we would like them to do (positively), such as eating healthy foods or at least try them. 🙂

So without further ado, healthy food for picky eaters IS possible and I am going to show you how with these 8 EASY foods kids love along with some tips on how to ‘cope’ with a picky eater.

Contents hide
1 Watermelon and Assorted Berries
2 Hummus
3 Hard Boiled Eggs
4 Peanut Butter Fruit Face Sandwich
5 Cheese Cubes and Grapes
6 Yogurt
7 Cottage Cheese
8 Sweet Potatoe Fries
9 How to ‘COPE’ with a Picky Eater
10 Final Thoughts

Watermelon and Assorted Berries


Serving Suggestion

You can have fun with different food shape cut-outs and have your child enjoy the colorful shapely ‘watermelon’ pieces. Spice it up (well not literally 🙂 ) with different berries like blueberries, blackberries, raspberries.

The vibrant colorful presentation may be enticing enough to have your picky eater want to try out some of these tasty fruits.

Common Health Benefits

  • Watermelon: Vitamins (A, B6, and C), Antioxidants, Fiber
  • Blueberries: Vitamin C, Potassium, Antioxidants
  • Blackberries: Vitamins (C and K), Fiber, Manganese
  • Raspberries: Vitamins (A, B6, and C), Fiber, Calcium

Takeaway Tip

You can always drizzle a tad bit of honey over the fruit if your child likes ‘sweet’ treats. Honey is a healthier alternative than sugar as it surprisingly contains nutrients and antioxidants.

Healthy Food For Picky Eaters

Hummus


Serving Suggestion

Hummus is such a POWER food and super nutritious.

What I love about hummus is it is also great for dipping! You can get creative and have your kiddo dip different foods into their hummus like veggies, crackers, or sliced apples.

OR if there is a food they love (say veggies … ahh don’t we all as parents wish this to be the case? 🙂 ) that may also be a great way to get them to eat hummus because they will be able to ‘dip’ their favorite food into it.

Common Health Benefits

Hummus is packed with Plant-Based Protein, Fiber, Omega-3 Fats, Calcium, Iron, and Zinc.

Takeaway Tip

You can kick it up a notch by adding a drop of food dye to the hummus so it turns into your child’s favorite color or an assortment of colors they love.

Healthy Food For Picky Eaters

Hard Boiled Eggs


Serving Suggestion

Who says you have to decorate eggs only around Easter time? Your egg decorating extravaganza can happen year round.

Turn this into a fun activity to do together! Get your child involved in decorating the hard-boiled eggs with you and rest assured, they will want to try their artistic masterpiece.

Ways you can decorate the eggs could be with food decorating pens (if your kid is a fan of drawing), use an egg decorating kit, or use items you may already have in your home like food coloring, glitter, or kid-friendly paint.

My son is a VERY picky eater. We did this activity together and guess what? He actually ate the hard-boiled egg. My mind was BLOWN to say the least. So if it worked for me, I’m sure it can work for you. 🙂

Common Health Benefits

Eggs are wonderful inexpensive food that contain high-quality protein.

  • Egg Yolk: Vitamins (A, D, E, and K), Omega-3 Fats, Amino Acids
  • Egg White: Vitamins B12, Folate

Takeaway Tip

For the PERFECT hard boil egg, follow these instructions:

  1. Put a dozen large eggs (1 carton) into a pot and pour cool water over the eggs and then add a dash (about 1 teaspoon) of baking soda or salt which helps the egg shells peel easier after cooking. Cover the pot with the lid.
  2. Let the water come to a sizzling boil
  3. Once the water is boiling hot, turn it off and let the eggs simmer for 12 minutes
  4. Have a bowl already prepared of cold water and lots of ice
  5. After 12 minutes, transfer the eggs immediately into the icy cold water
  6. Let the eggs completely cool down before peeling

Healthy Food For Picky Eaters
Peanut Butter Fruit Face Sandwich


Serving Suggestion

Nut butters, like peanut, almond, or walnut, are loaded with heart-healthy mono-saturated fats.

Again, those ‘food cut-outs’ as I mentioned earlier are such a GREAT way to serve foods playfully to get your child to want to try it.

You could even try fun animal ‘fruit faces’ on top of the peanut butter such as a bear, owl, or cat (you can use chocolate shavings for the cat whiskers).

Common Health Benefits

  • Peanut Butter: Vitamin E, Protein, Magnesium,
  • Whole Wheat Bread: Vitamin B, Protein, Fiber, Antioxidants, Trace Minerals (Iron, Zinc, Copper, Magnesium)

Takeaway Tip

You can sweeten up the peanut butter by drizzling a little honey. My son LOVES when I do this or you can buy already made honey peanut butter.

Another option, you could also try different spreads on top of the bread such as cream cheese or almond butter.

Healthy Food For Picky Eaters

Cheese Cubes and Grapes

Serving Suggestion

You can use red, green, or black grapes along with any cheese cube of your choice (I usually go for mozzarella or cheddar).

Use kid-friendly toothpicks to stick together one grape and one cheese cube. VOILA, it’s that easy.

You can really get creative here with the type of toothpicks you choose because there is such a variety out there (such as these adorable animals or unicorns).

Common Health Benefits

  • Cheese: Vitamins (A and B12), Calcium, Fat, Protein
  • Grapes: Vitamins (C and K), Antioxidants, Fiber

Takeaway Tip

If your child has mobility issues using their hands and arms you can double up (if the toothpick is thinner) and use two kid-friendly toothpicks back to make it thicker to hold onto. You could also use these cute panda bear toothpicks that make it easier for grasping.

Healthy Food For Picky Eaters

Yogurt


Serving Suggestion

I love yogurt as a healthy food option for my son because it is packed with a ton of protein and calcium. There are also many flavors choices that you are bound to find one your child will enjoy.

My son is a dreamsicle FANATIC. Chobani makes an ‘orange creme’ he really loves. I prefer Chobani because it’s gluten free, non GMO, and there are a whopping 12 grams of protein in one cup!

You can add different fruit toppings (such as strawberries, bananas, and blueberries) for a colorful presentation and even make the fruit into a smiley face on top of the yogurt (the eyes are bananas, strawberry for the nose, and blueberries shaped into a smile). 🙂

Common Health Benefits

As I mentioned earlier, yogurt is high in protein and calcium and GREAT for your digestive health.

Takeaway Tip

If your kiddo enjoys S’Mores, Chobani makes an out of this world S’More flavor (it is SO good) and no Chobani is not paying me to say this. 🙂 My son loves it and so do I. You could also recreate this yourself and just get plain vanilla yogurt, top it with crushed up graham crackers, tiny chocolate chips or hershey chocolate bar pieces.

Also, if your child eats pureed foods or is on a pureed food diet, yogurt is a healthy ‘liquid’ to add in the blender when you puree because of its rich creamy texture.

Healthy Food For Picky Eaters

Cottage Cheese


Serving Suggestion

Cottage cheese is a wonderful source of protein that has fewer calories.

It’s nutrient dense food that’s great for a child’s brain development because of the healthy fats that are in it. I would suggest buying an organic cottage cheese that is not low fat (especially if your baby is into solid foods or a toddler).

My son preferred the small curd over the large curd cottage cheese because it was a texture issue for him but either would work.

You can serve the cottage cheese by garnishing it with your child’s favorite fruit topping.

Common Health Benefits

Cottage Cheese is packed with Protein, Vitamin B, Calcium, Selenium, and Phosphorus.

Takeaway Tip

Here I go again suggesting a drizzle of honey but it works if your child is a sweet and salty fan. 🙂

Healthy Food For Picky Eaters

Sweet Potatoe Fries


Serving Suggestion Healthy Food for Picky Eaters

Anything fried is so good! Am I right?

We can put a healthy spin on fries by having our child eat ‘sweet potato’ fries rather than regular fries and bake them in the oven.

Once cooked, toss into a bowl with a dash of salt and a side of ketchup for dipping (if your kiddo is a ketchup lover).

Common Health Benefits

Sweet Potatoes have Vitamin A, Minerals, and contain a lot of Fiber and Antioxidants which helps with digestion.

Takeaway Tip

One of the best brands of fries I like to use is Alexia Organic because they turn out nice and crispy. I just follow the directions on the bag which are so simple (see image above for instructions). Any brand you fancy will do.

Healthy Food for Picky Eaters

How to ‘COPE’ with a Picky Eater


My nephew who has cerebral palsy and faces sensory issues with food, works with a feeding therapist monthly. She informed my sister that patience is KEY when introducing new foods to him.

Oh how I wish I were patient. That is one of my major downfalls because I have none. 🙂

Do you have the ‘no patience’ bug too? I want everything to happen ‘now’ which is so far from reality BUT it is a learning experience for me that I try to work on.

I have noticed when I am patient, the more relaxed my son is. When my son is relaxed and I want to introduce new foods, I have better luck.

There is a helpful tip I want to share with you and it is called the “No Thank You’ bite.

What I do is ask my son to take 1 ‘no thank you’ bite. If he likes it GREAT and if he doesn’t, then he does not have to eat it. By doing this, my son has been open to trying different foods because there is zero pressure!

Let’s summarize and introduce to you some tips to consider that can prevent frustration or impatience from creeping in with your picky eater:

  1. Patience (oh that word again) 🙂 Your child’s pallet WILL mature overtime so just continue to be patient.
  2. Try the ‘no thank you’ bite.
  3. If your child isn’t hungry, let it be ‘ok’ ‘no biggie’, do not force new food, snacks, or meals.
  4. Get your child involved in helping you shop at the grocery store or pick out foods with you online if you opt for delivery or to pick up your groceries.
  5. Incorporate new food during your child’s best meal time.
  6. Set a good example and eat the food you are trying to introduce to your child so they can see it’s ‘ok’ to eat it.
  7. Offer choices.
  8. Make it FUN!

Final Thoughts


Sometimes healthy foods can be tricky to get our kids to eat.

I’m a firm believer that when we playfully encourage our child to enjoy their food, they are more open to trying it and hey, they may even like it.

I hope this post inspired your research efforts in finding healthy food options for your picky eater.

If there are other healthy foods you would recommend, questions you may have, or anything you’d like to add that I did not cover in this post, please feel free to comment below.

If you found this information helpful, please share the love to help another parent and their child. 🙂

I really do strive to make the content I create as helpful as possible for you…as a fellow parent looking out for their most precious gift.

Thanks for stopping by today!

healthy-food-for-picky-eaters


Affiliate Disclaimer: As an Amazon Associate I earn from qualifying purchases at no additional cost to you. I only recommend items I truly believe in based upon in-depth research, reviews, and/or personal experience. Thank you for your incredible support and allowing me the opportunity to deliver the most valuable content to you.

Posted In: Feeding, For Parents · Tagged: healthy food for picky eaters, healthy foods for picky eaters, healthy meals for picky eaters, healthy recipes for picky eaters, kid friendly recipes picky eaters

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Comments

  1. Jackie says

    at

    I have a sister and she’s one heck of a picky eater Soni was thinking  it would be a good idea to try to find a way to get bher to eat normally like every other person. Your tips are all very good and well written too so I’m definitely going to try this out with my sister and see how it works!

    • Lindsey Kovach says

      at

      Awesome!  Glad the information was helpful and hope it helps your sister. 🙂

  2. Anastazja says

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    I was happy to see your article because I am always trying to find things to offer my grandchildren.  They do think differently about snacks than I did at their age.  They think in terms of snacks being healthy.  These suggestions you have made are great.  I do something like this with pancakes in terms of shapes and fruit faces.  I like all the suggestions.  They are simple.  The kids will love them.  

    • Lindsey Kovach says

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      Thanks so much for sharing!  

  3. DarmiMaddie says

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    Thank you for sharing this. Kids are unlike thelders that you can either make them eat what they do not want to eat or they go starving. In the case of kids, you always have to look for alternatives since you know they cannot fend for themselves. What you have shared here is really good to see and thank you for sharing here with us. Really worthy to see in all and I value it here. Thanks

    • Lindsey Kovach says

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      Thanks for your thoughts!  I appreciate you taking the time to share. 🙂

  4. evagreen221 says

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    Hello there, Watermelon and assorted Berries are one of my favorite I could go a whole day just on them, The interesting part about these fruits is that even my kids love them and would request for them like everyday and they could also stay just on these fruits. Hard boiled eggs are still Good as they come with a whole lot of nutrients.

    • Lindsey Kovach says

      at

      That’s awesome to hear how much your kids love watermelon and berries!  Thanks so much for taking the time to share your thoughts. 🙂

  5. trudnocairoditeljstvo says

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    I want to first praise the wonderful content on your site and even more beautiful pictures. My child is quite picky and hard to please. Every time I cook I am afraid he will not want to eat. He has pretty unhealthy eating habits and I keep trying to change that. Very instructive and informative text.

    • Lindsey Kovach says

      at

      Thank you so much for the kind words.  I’m glad the information was helpful to you!  I completely understand, my son is the same way and super picky.  His eating habits can be unhealthy at times too.  It’s all a work in progress. 🙂

  6. Suz says

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    I have a daughter that is a picky eater and it is very sad because I feel she doesn’t way well and that’s why I am always very eager to learn what I can feed her to eat. I see you added eggs here and my daughter doesn’t like eggs whether it is boiled or fried. But I think she loves all types of fruits. Happy to learn all the different things you shared. Thank you very much.

    • Lindsey Kovach says

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      I’m glad the fruit  suggestions were helpful to you for your daughter!  Thanks for sharing Suz. 🙂

  7. Bruce says

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    This is really interesting to read, it can be really difficult to house a picky eater because most times, they tend not to like what every other person likes so it’s always hard to feed them. Thanks for sharing these tips, they have come handy and they’ll help me and my wife regarding our kids’ feeding.

    • Lindsey Kovach says

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      Wonderful to hear Bruce!  Thanks for sharing and I’m so glad the information helped you out.

  8. Nath says

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    Thank you so much for sharing this here. One thing that I really like about this post is that most of the food here are all well worthy with placing better importance on our health and all. This is a very special one to see and i will definitely bookmark this. Though I am not a picky eater but in case I house anyone, I would be able to supply their needs too.

    • Lindsey Kovach says

      at

      Thanks Nath!  I appreciate your thoughts on this post. 🙂

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