3 Step Plan To Change Picky Eating In Toddlers In 1 Month

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change picky eating in toddlers

I know it feels like it’s impossible to get through to your toddler and help them expand their diet, but it isn’t.

What it will be though, is probably very different than you’d expect. And, it may feel like you aren’t doing anything at all to focus on the picky eating when you just begin this approach. But again, I want to assure that with the 3 steps I lay out for you, you will be making significant change to your toddler’s relationship with food.

I’ve helped over 20 toddlers, over the past almost-decade, from selective eaters to more severe picky eaters, who ate less than 20 different foods, become less picky, more adventurous, and enjoy mealtime much more WHILE having new foods on their plate…

If you want to see the comprehensive breakdown on how I can get any toddler to eat anything, you can go to this article: 15 Reasons I Can Get My Twins (and any daycare toddler or preschooler I work with to eat anything I give them)

Otherwise, I will break down 3 of the most influential things I do that helps change picky eating in toddlers within a month (for best results – be sure to read the additional tips at the end, too!)…

Read this next:

12 Things You Can Do If Your Picky Eater Doesn’t Like Meat (Yet)

How To Use Food Chaining To Expand Your Picky Toddler’s Diet

5 Things You May Be Doing That Are Making Picky Eating Worse

3 Steps To change picky eating in toddlers in 1 month

step 1: start playing with food in the playroom

The absolute best setting to expose picky toddlers to new foods has been during story time and play time. ALL but one toddler (out of more than 20) would taste the foods in these settings, almost immediately.

No way! WAY! Because they are super calm, super relaxed, their curiosity is piqued and they are having a blast playing naturally. They are feeling comfortable and that is the optimal state to have them in to be open to new foods.

THIS ^ is ‘exposure’ in an ideal, low-pressure, happy setting. (This is where the pickiest of picky eaters I’ve worked with have tried zucchini, cucumber, carrot, beef, beans – SO many things they never touched on their lunch plates!)

Getting them hands on with new foods is acceptance and one huge step closer to getting your toddler to eventually taste them!

Here’s what you can start doing to make this work for you:

Start laying foods out at play time. Maybe slice up some carrots, cut up a plain cheese ravioli, get a couple of small bowls and put broccoli top or ground beef ‘sprinkles’ in them.

No need to make a big fuss about setting the foods out. It’s not about eating. It’s about playing. So, bring your toddler’s attention to the food, to to incorporate in their play.

For example, you could say: “let’s cook together! What should we make? I will bring some ingredients for you to cook with! Here you go!”

Pretend to feed their dolls, pretend to cook in their kitchen, have them sort by size/color into different bowls, have them scrub, poke, smash foods…

Ask the to break asparagus or carrot tops or broccoli or cauliflower apart while you read them their favorite books or new books about things like Farmer’s Market or food farms

Here’s an example of simple Sorting Activities That Will Get Your Picky Toddler Hands On With New Foods

Add food playtime like this into your weekly play routine, at least 3x per week, and see what happens!

Here are some helpful supplies for picky eater play times:

Want guided help with your picky eater? Join 100+ other moms for the free picky toddler at-home challenge! Do it at your own pace!

See how it works below!

Step 2: move all their plates, cups and utensils to a low shelf or drawer they can reach (snacks too!)

Don’t skip this one! Know why? Because it gives them power, control and choice! All of which can otherwise contribute to picky eating (ever had a power struggle over their choice vs yours?)

Encourage them to choose their own supplies at every meal. Let them choose one snack from the drawer when it is snack time. If you can’t do every meal, have them do this at least 3x per week.

Letting them choose their own cups, bowls and utensils puts them in the driver seat – or front passenger seat with a decision that is fine to be all theirs – and they will feel like an active part of mealtime rather than it being something happening to them that they have no control over.

Get them excited to choose their plate, proud of helping, making choices and feeling involved – feeling good primes them to eat and be a part of the mealtime enjoyment!

Here’s a super simple dinner table strategy you can try with your picky eater at mealtimes: Doing This One Thing At The Dinner Table Might Get Your Toddler Trying New Foods

Check out these helpful toddler books about new foods:

Step 3: get them helping with meal prep regularly

Including your toddler in meal prepping is HUGE again for making them feel involved, for helping them learn about foods first hand AND many taste foods (lick their fingers, etc) when helping prep things.

Get them involved 3x a week, even if it just to sprinkle some beef and cheese onto a tortilla, or mix shredded zucchini in to the brownie batter or throw some quinoa into the pancake mix! When toddlers help make foods, they are curious and proud and more likely to eat what they made or are making.

I understand that many moms and dads are busy and tired and slowing down to let your toddler help with tasks you just want to get done can sound like a headache. But, if your toddler is picky, it’s worth it to try these things, as they can make a HUGE difference in your toddler’s behavior. Even just one parent carving out some time for this stuff will make a difference.

To see how to make meal prepping with your toddler easier, you can see this article: How To Set Up Your Space To Make Cooking With Your Toddler Easier & More Enjoyable.

Wondering why your toddler is picky to begin with? See the top 3 reasons toddlers are picky, here: Why Your Toddler Is Picky & How To Help Them Change.

Check out these helpful toddler kitchen supplies:

Want a FREE instant download of my Transforming Picky Eating Cheat Sheet? Drop your name & email below! We never spam.

A step-by-step start guide to help you start seeing change with your picky toddler within 1 week!

try the above steps for 1 month and see what happens!

additional tips to change picky eating in toddlers

-Make relaxing, hanging out and enjoying the main focus of mealtime, rather than focusing on ‘bites’ and intake amounts. (Concerned about your toddler’s nutrition? See the calories and nutrients they need here. It can also be very helpful to look at your toddler’s overall intake over the course of 3-5 days, rather than one single meal. Often times, they are eating more variety than we realize in the moment.)

Why try and make mealtimes relaxed and happy? Because, if mealtime is uncomfortable, your toddler is less likely to be open to new foods anyway. Plus, you’re constantly stressing and irritable or frustrated. And that is not enjoyable for you (or those around you). Plus, you stressing doesn’t change the fact that your toddler is still picky. So let’s let that stress go by not fixating on your toddler’s ‘bites’ anymore. Let’s focus on the other ways we are approaching their picky eating that actually work better and make you feel calmer, and everyone happier at the dinner table.

Focus on shifting focus and enjoying your meal momma! (bites will come when we let them have fun, bites will come when we let them have fun – new mealtime mantra!)

-Be sure to always serve 2-3 safe foods alongside of any new foods, keeping them of similar or lesser size, so that they feel less overwhelmed and are less likely to clam up. You will also feel good if they just eat the wholesome ‘safe’ foods you put on their plate – win win! Everyone is able to remain calm and enjoy more.

-For an alternative gradual food introduction approach that works off of what your toddler already loves, check out food chaining: How To Use Food Chaining To Expand Your Picky Toddler’s Diet. I use this often here, many therapists recommend it and it has worked well for lots of families with picky eaters.

-Say “ok, we can try again another time” if they say they mention they don’t want to eat something, instead of saying “mmm try it!” “I like it do you!”

-Say “Oooo this is so creamy!” “Oooo this is crunchy like a chip” “Oooo this is so sweet!” when you eat things, rather than “Ooooh I like this try it! You’ll like it!”

– Say “Yellow foods keep our heart strong! Green foods help keep us from getting sick! Red foods protect our eyes! It’s important that we eat all different colors to keep our body working well so we can run fast, jump high, sleep well, poop easily!’ when you serve different color foods, rather than “this is healthy, eat it, it’s good for you.”

-Don’t worry about being too restrictive with ‘treat foods’. This can make your toddler want them more. Instead, serve them WITH a food you want them to eat too. (A breakfast bar with some chopped nuts too, a bag of goldfish with some fresh blackberries too….)