As most parents know, getting a child to branch out from the “beige diet” of dinosaur nuggets, plain pasta noodles, and goldfish can be tricky. However, those early years are crucial for developing familiarity with flavors, textures, and foods. In honor of National Nutrition Month, here are some tips to help you build a strong foundation of healthy food habits for your child.
Disclaimer: This post is informational, not medical advice. It is not meant to replace guidance from your child's pediatrician. If you have questions about your child's growth, nutrition, or health, seek their advice first.
Nutrition tips for kids by age
Infants: 0-12 months
- 0-6 Months: Breast milk or infant formula is all your baby needs at this time.
- 6-8 Months: If your baby is developmentally ready, mashed or pureed solid foods can be introduced.
- 8-12 Months: Introduce lumpy textures and chopped soft foods.
Sample 8-Month-Old Plate
Well-cooked lentils, mashed sweet potatoes, smashed blueberries, small pieces of bread smeared with avocado, a dollop of full-fat yogurt.
Toddlers: 1- 3 Years
Begin regular exposure to a variety of foods. Repeated exposure to many different fruits and veggies early in your child’s life will help your child learn to like them. It is also important to include several textures such as avocados, beans, and yogurt as this helps with brain development.
Keep in mind: It can take 10-15+ exposures to a food before a child accepts it so starting early is a great asset.
Sample 2-Year-Old Plate
Meatballs cut into quarters, steamed broccoli “trees,” sliced strawberries, pasta spirals, and a new food to try (like a slice of bell pepper).
Preschoolers: 3-5+ Years
Continue to expose your child to various fruits, veggies, textures, and other foods. A diverse plate will help them develop a strong gut microbiome and allow them the energy and stamina they need to play, learn, and grow.
Sample 4-Year-Old Plate
Grilled salmon (or chicken), thin apple slices, roasted carrots, brown rice, a fun dip like hummus to try.
Battling with picky eaters
You may be providing your child with great fuel yet they still refuse it, pick around it, or throw it off their high chair or spot at the table. This could be because it didn't have rainbow sprinkles, it wasn’t served on their favorite monster truck plate, or an aversion to a new smell. Whatever it is, it’s likely not your fault.
Tips for encouraging picky eaters:
- Always include one item on the plate you know they will like and eat
- Start with an exploration bite where you encourage your child to smell, lick, or touch the food without forcing them to chew and swallow it
- Visibly eat and enjoy the food in front of your child
- Offer appropriate portions that won’t overwhelm your child
- Allow your child to help prepare and cook the meal
- Consider adjusting their language:
- When your child strongly claims “I don’t like it” respond with a gentle outlook such as “You aren’t used to this food yet”
- Use a “no thank you” bowl and allow your child to place food inside of it as this gives them a sense of agency.
- Read books with your child where characters are trying new foods – you can find many at your local library!
- Daniel Tries a New Food (There’s also an episode on PBS Kids!)
- DW the Picky Eater
- How Do Dinosaurs Eat their Food
- Vegetables In Underwear
Remember, you are in charge of providing food for your child, and your child is in charge of what they choose to eat from it.
Practical tips for picky eaters:
You can try all the tools in the book and yet your child still won’t eat what you give them. You may have to resort to a back-up option for now.
Try these temporary tricks for your child's nutrition:
- Cut your child’s food into a shape they love
- Buy a kid-friendly cookbook and let them pick out a recipe to try
- Hide veggies in a baked treat or hide fruits in a smoothie
- Buy fun utensils and plates for your child to use, sometimes an excavator spoon or a princess plate gives them the motivation they need
- Try adding sprinkles – sometimes the novelty helps!
What to avoid during mealtimes
Safety is an important component to child mealtime. Kids are highly susceptible to choking and there are many foods their bodies can’t chew or process well.
A few "must know" mealtime safety tips for kids:
- Round items (think grapes, tomatoes, blueberries) should always be sliced to prevent choking
- Wait until age 4 or 5 to feed your child popcorn or whole nuts (these are the leading cause of food-related choking in kids!)
- Honey is not safe for children until after age 1.
Pro-Tip: avoid distractions like using screens during mealtimes. Distractions while eating can sever hunger and fullness cues, lead your child to miss social and language milestones, impact family bonding, and your child will lose interest in the textures, colors, tastes of their food in the most crucial time for them to explore.
If something seems off and you are still having trouble feeding your child:
If you’ve attempted several ways to get your child to eat and your child is still struggling with extremely picky eating, or is falling off their growth chart, speak to their pediatrician to see if something else might be at play.
Want to learn more about modeling healthy nutrition?
Successful Families in Fort Collins is hosting a free class on Fueling Parenthood on Jun 8, 2026 with Kierston Murphy of Proactive Nutrition Consulting. Both moms and dads are welcome to attend and childcare and dinner are provided with registration!
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FREQUENTLY ASKED QUESTIONS ABOUT FEEDING LITTLE KIDS
When is the best time to start introducing solid foods?
Generally, infants are ready for mashed or pureed solids between 6 and 8 months, provided they are developmentally ready. For the first six months, breast milk or formula provides all the nutrition your baby needs.
How many times do I need to offer a food before my child likes it?
Patience is key! It can take 10 to 15+ exposures to a specific food before a child accepts it. If they reject it once, don’t give up—keep offering it in different ways.
What should I do if my child refuses to eat what I’ve prepared?
Try the “Exploration Bite” method: encourage your child to smell, lick, or touch the food without the pressure to swallow. You can also use a “No Thank You” bowl, which gives your child the agency to move food they aren’t ready for off their plate without a power struggle.
Are there specific foods I should avoid for safety reasons?
Yes. To prevent choking and health risks, follow these guidelines:
- Honey: Wait until after age 1.
- Round Foods: Always slice grapes, cherry tomatoes, and blueberries.
- Popcorn & Whole Nuts: Wait until age 4 or 5, as these are leading causes of food-related choking.
Why is it recommended to avoid screens during mealtime?
Eating in front of a screen can sever a child’s natural hunger and fullness cues. It also prevents them from fully experiencing the textures and tastes of their food and can lead to missed social and language development milestones.
How can I get my toddler more interested in trying new things?
- Involvement: Let them help you prepare or cook the meal.
- Modeling: Visibly eat and enjoy the same healthy foods in front of them.
- Presentation: Use fun utensils, like an “excavator spoon,” or cut food into favorite shapes.
Literature: Read books together about characters trying new foods, like Daniel Tries a New Food or Vegetables in Underwear.
When should I be concerned about my child's picky eating?
While picky eating is common, you should consult your pediatrician if your child is struggling significantly with most foods or if they are falling off their growth chart.
