Is Picky Eating Normal?
Yes! It’s totally normal, even for a dietitian’s kid
If you’ve ever sighed at your kid turning away from anything green, take heart: picky eating peaks around ages 2–5 and is a normal part of development. It doesn't mean you're doing anything wrong.
I know this not just from research and professional experience, but from personal experience as a mom, too. Despite being a pediatric dietitian, even my son went through a very picky phase that caught me off guard. The very foods I used to recommend with ease to other families suddenly became a challenge in my own kitchen.
These are the gentle, evidence-based strategies that helped us through the rough patches, and I hope they help you, too.
Why Kids Reject New Foods
Biology + Genetics: Some children are more sensitive to bitter tastes due to genetic factors; they might find green veggies more intense.
New experiences = scary: Kids often fear unfamiliar textures or smells, a survival instinct at work.
Learned associations: Pressure, punishment, or reward tactics can unintentionally create negative feelings around food.
Negative experiences with food, such as choking or getting sick, leading to food aversion.
Other factors include a lack of appetite, discomfort (like constipation or reflux), or simply not being hungry at the moment.
Why toddlers eat less (or not at all) some days
This is one of the most common concerns I hear from moms: “Why is she barely eating today? She ate a ton yesterday!”
Here’s the reassuring truth: appetites naturally fluctuate, especially in toddlers. Their growth rate slows significantly after age one, which means they need less food than you might expect. It’s common (and developmentally appropriate) for toddlers to have days where they seem to eat everything in sight, and others where they pick at a cracker and call it a day.
Other normal reasons your child might eat less on some days:
- They’re teething or fighting a mild cold
- They’re overtired or overstimulated
- They’re asserting independence
- They’re distracted or just not hungry
Instead of focusing on one meal or one day, zoom out and look at patterns across the week. Are they growing, active, and generally well? If so, they’re likely doing just fine.
Letting go of the pressure to get them to eat every time can lower stress for both of you, and often leads to better outcomes.
My 7 Science-Based Strategies to Encourage Exploration
Emotional support & food-neutral messaging
Avoid labelling foods (or behaviours) as "good" or "bad." Instead, use a food-neutral, weight-balanced tone to help kids build healthy relationships with food. For example, skip statements like “That’s healthy, eat it!” and opt for calm encouragement without judgment.
Parents can unintentionally stress kids out by reinforcing hierarchies: dessert isn't a “reward,” and veggies aren't a “punishment.” Instead, try curious commentary like “This carrot is really orange!”
How to boost nutrition when intake is low
Some days our kids just don’t eat much. Whether it’s a low-appetite day or a picky phase, it’s helpful to have a few tricks to sneak extra nutrients in their meals.
Here are some of my go-to nutrition hacks:
🥤 Limit sugary drinks
Offer water and milk as the main drinks. Sugary beverages like juice can reduce appetite and offer little nutritional value.
🥜 Sprinkle seeds and nut butters
- Mix in chia seeds or hemp hearts into yogurt, muffins, or pancake batter.
- If your child is not allergic, add nut butters to toast, oatmeal, or smoothies.
🍳 Add an extra egg
Eggs are a protein-packed powerhouse. Crack an extra one into pancake mix, muffins, fried rice, or even soups for a quick nutrition boost.
🥑 Use healthy fats
Add a drizzle of avocado oil, olive oil, or melted butter to pasta, rice, roasted veggies, or even toast.
🥕 Sneak in extra veggies
Puree them into sauces, soups, or smoothies. Spinach, zucchini, carrots, or bell peppers blend beautifully and go unnoticed.
Grate or finely chop them into pasta sauces, casseroles, quesadillas, or meatballs.
Even just a tablespoon here and there can add fiber, vitamins, and peace of mind.
🌱 Where TOMI fits in
When your child’s appetite is low or you’re navigating a picky phase, TOMI can help gently fill in those nutritional gaps, without the stress.
TOMI is a plant-based powder I developed as a mom and pediatric dietitian. It’s rich in protein, fibre, iron, calcium, DHA, and probiotics—with no added sugar. And it’s incredibly versatile:
- Add a spoonful to smoothies, oatmeal, yogurt, or pancake batter.
- Stir into applesauce, popsicles, or muffins.
- Start with just a teaspoon and build up slowly.
It’s a small way to quietly support nutrition during those "I only want crackers" weeks, without turning food into a battleground.
When to seek help
If you notice that your child is experiencing weight loss, developmental delays, or showing signs of nutrient deficiencies, a clinical evaluation may be necessary. Please talk to your healthcare professional.
Conclusion: Celebrate the process
Picky eating is a common phase of childhood, not a month-long crisis. By combining calm, consistency, creativity, and coverage (like adding nutrient-rich TOMI when needed), you set your child up for long-term healthy habits.
Celebrate every single encouraging bite, dad jokes about broccoli, and curiosity about food. You’re doing more right than you know.
Final takeaways:
✓ Offer foods repeatedly, stress-free, in a family setting.
✓ Keep mealtimes fun, routine, and distraction-free.
✓ Use positive messaging, without force.
✓ Consider gentle nutritional boosts (like TOMI) to support growth.
✓ Seek professional help if eating is severely limited or causing health/development issues.
You’ve got this, and so do they! 💪