Picky Eater Food List: How to Overcome Common Food Challenges

Picky Eater Food List: How to Overcome Common Food Challenges


6 minute read · 07/02/2025 12:45:00

Introduction

Do you have a picky eater at home and don't know what to do? Don't worry; this is one of the most challenging parenting experiences. Almost every parent goes through that phase. Studies have discovered that up to 50% of preschool children are picky eaters (1). But why? Well, there are different causes associated with picky eating. For example, some kids don't like certain foods' texture or color and some kids are just reluctant to try new foods. Researchers have called this behavior "neophobia" (2).


Being a picky eater is a normal behavior in toddlers and younger children. And whatever the cause, as a parent, you should ensure that your kid gets all the essential nutrients.

Here, we provide you with a picky eater food list – sneaky ways to add nutrient-rich foods to your picky eater child's diet without them knowing.


The magic of smoothie.


This is a very old-school way of sneakily giving your child certain fruits and vegetables. But trust me, it works all the time. The American Academy of Pediatrics suggests adding fruits and vegetables to your child's diet for optimum growth (3). Since smoothies are colorful and have a sweet flavor, these are ideal for kids.

You can blend berries, bananas, or spinach and make a delicious smoothie right away. The antioxidant power of berries is necessary for your child's cognitive development (4). On the other hand, spinach is an excellent source of iron and vitamins B9 and B12. These are the most important nutrients during a child's growth phase (5), (6).


Hidden Veggies in Pasta Sauce


Usually, children lean towards foods like rice, plain pasta, or bread, considering them "safe" options. Psychiatrists say that foods in shades of yellow boost happiness in kids. That's why children are mostly drawn to yellow foods. Adding a cheese topping will make the pasta more appealing for your kids.

You can puree vegetables like carrots, tomatoes, and bell peppers into a pasta sauce. It adds richness without altering the taste. Also, ask your child to lend you a hand while cooking. This will enhance their interest in the meal, and your bond will also get stronger.



Veggie-loaded meatballs


Who doesn't love meatballs? This is one of the favorite meals for most kids. You can sneak in finely chopped mushrooms or spinach into the meatball mix. It will not only bring in essential nutrients but also add a tasty umami kick for your kids.


A 2023 research published in Peer Journal highlights how slipping veggies into meaty dishes is a smart way to increase overall nutrition, a win-win for both kids and adults (7). So, these veggie-packed meatballs aren't just a sneaky trick – they're a tasty solution to bridging the nutrition gap for kids.


Sweet Potato Brownies


If your child has a sweet tooth, sweet potato brownies are a go-to recipe for them. You can add almond butter, oats, and maple syrup to enhance the flavor of brownies.

Sweet potatoes are rich in beta-carotene, an antioxidant that converts to vitamin A in the body. As you know, vitamin A is very important for kids' vision, growth, and immunity (8).

According to the USDA, sweet potatoes are also a good source of fiber, providing about 3.3 grams per 100 grams (9). Fiber is an essential nutrient that helps in digestion and promotes the feeling of illness, thus preventing overeating in kids.


Fruit and veggies popsicles


Yum, popsicles! Children love frozen treats. Fruit and Veg popsicles are a tasty way of sneaking nutritious foods for your kids. All you need is some colorful fruits and veggies, blend them with milk or juices, and freeze them into popsicle molds.

A new report by the CDC says that 1 in 5 children do not eat vegetables, and only half of the younger kids eat fruits daily (10). This is leading to various nutritional deficiencies at a younger age. So, a creative camouflage, like fruit and vegetable popsicles, can help bridge this nutritional gap.


Other sneaky ways for your picky eater


● Add finely grated zucchini or carrots to morning oatmeal.

● Add finely chopped spinach or kale to guacamole.

● Mash cauliflower with potatoes for a side dish.

● Mix quinoa into rice dishes.

● Load homemade pizza with finely chopped mushrooms, bell peppers, or spinach.


Conclusion


This picky eater food list is an effort to give you some sneaky but tasty ways to add nutrition to your child's meal. Try these ways and provide your kids with colorful and tasty meals.

Usually, picky eaters broaden their food choices as they grow. So, you do not have to be harsh on your kids when it comes to eating meals. Understand your child's needs, address their problems, and try to maintain a happy environment on the dining table.


References

  1. Norris, M. L., Spettigue, W. J., & Katzman, D. K. (2016). Update on eating disorders: current perspectives on avoidant/restrictive food intake disorder in children and youth. Neuropsychiatric disease and treatment, 12, 213–218. https://doi.org/10.2147/NDT.S82538
  2. Dovey, T. M., Staples, P. A., Gibson, E. L., & Halford, J. C. (2008). Food neophobia and 'picky/fussy' eating in children: a review. Appetite, 50(2-3), 181–193. https://doi.org/10.1016/j.appet.2007.09.009
  3. Dietz WH. (2011). Nutrition: What Every Parent Needs to Know. 2nd ed. Elk Grove Village, IL: American Academy of Pediatrics.
  4. Bonyadi, N., Dolatkhah, N., Salekzamani, Y., & Hashemian, M. (2022). Effect of berry-based supplements and foods on cognitive function: a systematic review. Scientific reports, 12(1), 3239. https://doi.org/10.1038/s41598-022-07302-4
  5. Zheng, Y., Xiang, S., Zhang, H., Ye, K., Zhang, Y., Ge, Y., Feng, X., Bao, X., Chen, J., & Zhu, X. (2021). Vitamin B12 Enriched in Spinach and its Effects on Gut Microbiota. Journal of agricultural and food chemistry, 69(7), 2204–2212. https://doi.org/10.1021/acs.jafc.0c07597
  6. Scrimshaw N. S. (1991). Iron deficiency. Scientific American, 265(4), 46–52. https://doi.org/10.1038/scientificamerican1091-46
  7. Haque, A., Ahmad, S., Azad, Z. R. A. A., Adnan, M., & Ashraf, S. A. (2023). Incorporating dietary fiber from fruit and vegetable waste in meat products: a systematic approach for sustainable meat processing and improving the functional, nutritional and health attributes. PeerJ, 11, e14977. https://doi.org/10.7717/peerj.14977
  8. Underwood B. A. (1994). The role of vitamin A in child growth, development, and survival. Advances in experimental medicine and biology, 352, 201–208. https://doi.org/10.1007/978-1-4899-2575-6_16
  9. Gichuhi, P. N., Kpomblekou-A, K., & Bovell-Benjamin, A. C. (2014). Nutritional and physical properties of organic Beauregard sweet potato [Ipomoea batatas (L.)] as influenced by broiler litter application rate. Food science & nutrition, 2(4), 332–340. https://doi.org/10.1002/fsn3.108
  10. Centers for Disease Control and Prevention. (2023a, February 16). Fruit, vegetable, and sugar-sweetened beverage intake among young children, by state - United States, 2021. Centers for Disease Control and Prevention. https://www.cdc.gov/mmwr/volumes/72/wr/mm7207a1.htm