Raising a picky eater can feel like an everyday challenge. As a parent, you want to make sure your child is getting all the right nutrients to support their immune system, growth, and development. But when mealtimes turn into endless negotiations and you see veggies or meat getting rejected over and over, it’s easy to feel discouraged. The good news? A picky eater can thrive with the right strategies. Let's dive into how you can make mealtimes less stressful, more nutritious, and fun.
Why Are Kids Picky Eaters?
Many parents feel guilty when their kids are picky eaters, but research shows picky eating is quite complex. It’s not your fault! Here are a few reasons why kids might be selective:
- Genetics: A child’s personality and sensitivity to different tastes and textures are influenced by their genes. A 2021 study in The Journal of Child Psychology and Psychiatry found that picky eating is somewhat hereditary, with genetics playing a role in food neophobia (the fear of new foods).
- Sensory or Digestive Issues: Kids with digestive discomfort (like reflux or constipation) may avoid foods that are hard to chew or swallow. For example, enlarged tonsils can cause gagging, which leads kids to avoid dry or hard-to-swallow foods.
- Developmental Stages: Around ages 2-6, kids naturally become more selective as they assert their independence. With a calm and consistent approach, you can help your child feel more confident with food and encourage them to try new things.
How to Feed a Picky Eater: 5 Simple Ideas for Parents
Here are a handful of simple strategies to make feeding a picky eater easier:
1. Eat Together as a Family: Researchers from the University of South Australia shows that family meals are linked with kids being less fussy eaters. When they see others enjoying a variety of foods, they’re more likely to try new things too.
2. Divide Responsibility: You decide what and when to serve, and your child decides how much to eat. To give your child a sense of control, consider serving food family-style, or as build-your-own-bowl meals, where everyone can help themselves.
3. Involve Kids in the Kitchen: Whether it’s picking out recipes or stirring ingredients, involving your child in food prep makes them more curious about new foods. Plus, it gives them a sense of ownership over what they eat.
4. Serve Tiny Portions of New Foods: Offer small amounts of new foods without pressure to eat them. It’s important to keep introducing new things. Pair new things with foods your child enjoys to reduce anxiety.
5. Make It Fun: Mealtime should be a positive experience. Keep screens off, chat about your kids’ day, or put on some music to set a fun atmosphere.
How to Fix a Picky Eater — Without Pressure or Stress
The goal isn’t to fix a picky eater, but rather to gradually expand their palate. Progress takes time, but small wins will add up. Here’s how you can help your child become a more adventurous eater, all while supporting their growth and health with a kid’s multivitamin.
6 Practical Tips to Support a Picky Eater
1. Model Healthy Eating: Kids learn by watching, so if they see you enjoying a wide variety of foods, especially fruits, veggies, whole grains, and proteins, they’ll be more likely to try them too.
2. Try Rejected Foods Again: It can take 10–15 exposures (or more) before a child is willing to try a new food.
3. Spark Creativity: Get creative with food! Fun shapes, colorful plates, or “build-your-own” meals (like taco bars or smoothie bowls) encourage kids to experiment with different foods.
4. Respect Appetite Fluctuations: Kids’ hunger can vary depending on growth spurts, activity levels, and emotions. Respect their hunger cues and let them eat when they're truly hungry.
5. Avoid Reward or Punishment: Tying food to rewards (like dessert) can create unhealthy emotional associations with food. Celebrate your child’s effort to try new foods instead of pressuring them to clean their plate.
6. Supplement With a Kids Multivitamin: If your child’s diet is limited, a kids multivitamin can help fill in any nutritional gaps, especially during key growth stages.
Can Picky Eating Cause Malnutrition?
While picky eaters can meet their nutritional needs, scientists reported in The Journal of Child Psychology and Psychiatry that highly selective eating can lead to deficiencies in important nutrients like iron, zinc, and B vitamins. For example, picky eaters tend to eat fewer fruits, vegetables, and protein-rich foods, which are key for healthy growth. A kid’s multivitamin can help fill in those gaps.
Common Nutrients a Picky Eater Needs More Of:
- B vitamins: Essential for energy production, healthy metabolism, and tissue formation.
- Iron: Helps boost energy, focus, and supports immunity.
- Vitamin B12: Fuels the energy kids need to grow, play, and learn.
- Vitamin D: Essential for strong bones and teeth.
- Zinc: Supports a strong immune system.
Nature’s Bounty Kids Grow Well Gummies with Vitamin B12 support growth and development.
Nature’s Bounty Kids Daily Sunshine with Vitamin D helps build strong bones and teeth.
Nature’s Bounty Kids Immune Defense with Zinc supports immune health.
How Do You Know If Your Child Needs a Kid’s Multivitamin?
Even with your best efforts, picky eaters can fall short on essential nutrients like iron, zinc, vitamin D, and B vitamins. How do you know if your child would benefit from a kid’s multivitamin?
Here are a few signs that picky eating may be affecting your child’s nutritional status:
- Slower-than-expected growth
- Frequent illnesses or delayed recovery
- Noticeable fatigue or low energy
- Pale skin or brittle nails
- Digestive issues like constipation
If you're concerned about your child’s health or nutrition, consult a healthcare provider or pediatric dietitian.
Best Kid’s Multivitamin for Picky Eaters
For picky eaters, tasty gummy multivitamins are often the best option. When choosing a multivitamin, look for one that’s high quality, easy to take, and packed with key nutrients to support your child’s growth and health.
Nature’s Bounty Kids Mighty Multivitamin Gummies are a great choice. These gummies come in delicious cherry, grape and orange flavors, and include 12 essential nutrients to support your child’s growth, development, and overall well-being.
Nature’s Bounty Kids Mighty Multivitamin
Whether your child avoids veggies, dislikes meat, or skips meals, Nature’s Bounty Kids Mighty Multivitamin Gummies can help bridge nutritional gaps. With fun flavors and high-quality ingredients, these gummies are an easy, enjoyable way to support your child’s health. Great-tasting Nature’s Bounty gummies are made with:
- No artificial flavors or sweeteners
- Formulated with 12 essential nutrients
- Backed by 50+ years of wellness expertise
Grow a Confident Eater for Life
Supporting a picky eater doesn’t require perfection. With your compassion and a variety of nourishing foods, you can create a positive environment around food. As your child grows, they’ll develop a healthier, more confident relationship with food. It’s in your nature to nurture – and we’re here to help. With the help of a kids’ multivitamin from Nature’s Bounty you can help them get the nutrients they need to thrive.
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References:
Picky eating in children: causes and consequences. Proc Nutr Soc. 2019 May;78(2):161-169.
Nature and nurture in fussy eating from toddlerhood to early adolescence: findings from the Gemini twin cohort. J Child Psychol Psychiatry. 2025 Feb;66(2):241-252.
Picky Eating in Children: A Scoping Review to Examine Its Intrinsic and Extrinsic Features and How They Relate to Identification. Int J Environ Res Public Health. 2021 Aug 27;18(17):9067.