Getting picky eaters involved in the kitchen
Handling food away from the table is one of the gentlest ways for a cautious eater to get used to it. There is no expectation to eat anything, so curiosity has room to grow.
Jobs for small hands
- Washing vegetables or fruit in a bowl of water.
- Tearing lettuce or herbs.
- Stirring, pouring, and sprinkling.
- Choosing between two vegetables at the shop.
Talk about what you notice
Ask what a food smells like or how it feels. Describing is a safe way to engage without tasting.
Expect mess, not miracles
A child who helped make a dish may still not eat it. That is fine; the exposure is the point.
Find recipe sites and activities in cooking with kids. Always supervise young children around heat and sharp tools.
This is a family activity and general information, not medical, feeding or nutrition advice. If you have concerns about your child's eating or growth, talk to your pediatrician.
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From the maker: Picky Table is run by the person who makes MunchGuard, a free iPhone and iPad app where parent-approved mealtime videos play while a child is chewing and pause when they stop.