Healthy Foods for Picky Toddlers: Repeated Exposures for the Win!
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If you've ever lovingly prepped a plate full of nutritious, colorful foods—only to have your toddler take one look and declare, “Yucky!”—you’re not alone. Picky eating is a common, but often frustrating, part of toddlerhood. But there’s hope!
One of the most effective, research-backed strategies for overcoming picky eating is something called repeated exposure—a.k.a offering the same food again and again (and again!), without pressure.
In this post, my goal is to help you navigate picky eating through repeated exposure as well as offer practical, fun, and realistic ways to help your little one expand their palate.
Benefits of Repeated Exposures
Have you heard about the research on the average number of times a child needs to be exposed to a new food before they accept it? We used to think the number is around 8-10, but new research suggests the average number is closer to 20 before a child might try (or like!) it.
That number refers to neutral exposures, not those where the child is being cajoled, pressured, poked, prodded, or guilted into trying the food. For picky eaters, that number may be even higher.
As a pediatric dietitian, I hear so often from parents who tell me that after having put all this time into serving their kiddos a particular veggie or other new food they’ve worked hard to prepare, they get incredibly frustrated when no one eats it, so they decide never to make it again, because what’s the point if no one will eat it? I hope to convince you that there is indeed a point!
Let me start by explaining first what I mean by “exposure.” An example of an exposure does include tasting a food, BUT exposures also include:
seeing the food
touching it
smelling it
letting it hang out on the table
letting you put it on their plate⠀
watching someone else eat it
picking it up
licking it
giving it to the dog!
Playing with food is another great way to expose kids to new foods without pressure. Even if they don't take a single bite, opportunities to touch, smell, squish, see, and feel a new food are valuable exposures that, over time, increase the likelihood that they'll accept it.
Repeated exposures add more value than simply serving as a delivery mechanism for nutrients received meal to meal. They also normalize healthy foods and imprint your kids with a template for how and what to eat later in life.
Example of a 17-month old boy playing with food to help reduce picky eating behaviors. Thank you this fabulous fellow’s wonderful parents for granting permission to share!
Tips for Picky Eating
Picky eating can be frustrating. But, if you’re child has rejected broccoli 10 times, the good news is that you may be halfway there. As a mom and pediatric registered dietitian, here are a few of my favorite tips for managing picky eating:
Keep offering without pressuring
Serve the same food in different ways—raw vs. cooked carrots, apple slices vs. applesauce
Use “bridge foods”—if they like cheese, try cheesy scrambled eggs or cheese over broccoli
Model eating the food yourself and encourage family dinners as often as possible without any distraction from electronics
Try a “no thank you” bowl — a safe place to put foods they don’t want to eat… yet.
Avoid celebrating — yes, a lick, a sniff, or a nibble is great news, BUT as parents, you want to remain unfazed so that your child feels like they are still in control
Make it fun—offer dips, toothpicks*, food art, or “taste tests”; use cookie cutters to make fun shapes out of fruits, sandwiches, or cheese slices!
And remember, consistency is key – repeated exposure, in a low-pressure way, helps kids build familiarity and reduces anxiety around new foods.
Best Healthy Foods for Picky Toddlers
It’s tempting to stick with “safe,” favorite foods when you have a picky eater. But toddlers benefit from seeing (and eventually trying!) a variety of flavors and textures. Offering a mix of the following foods for each meal and snack can help build a balanced diet over time:
Fruits: Berries, bananas, sliced apples, and peaches
Veggies: Steamed carrots, peas, sweetpotatoes, and cucumbers
Protein: Scrambled eggs, beans, lentils, ground turkey, or tofu
Whole grains: Oats*, brown rice, whole-wheat pasta, or toast
Dairy: Full-fat yogurt, cheese cubes, or milk (if tolerated)
**TOP TIP: Pair a new or less-loved food with a familiar favorite or “safe food”. This helps reduce anxiety and encourages exploration.
2-Year-Old Picky Eater Recipes
By age 2, many toddlers want control. So, lean into that independence with meals that allow choice and fun. Toddlers love shapes, colors, and dips— hello, yogurt or hummus!
This age group is also all about exploring with their hands. Let young children self-feed as much as possible—it helps build skills and confidence. Embrace the mess!
Here are a few of my favorite toddler-approved recipes that may work well for picky eaters:
Mini Muffin Tin* Meals: Use a muffin tin to serve small portions of different foods—think hummus or bean dip, shredded cheese, halved cherry tomatoes, crackers*, and banana slices
DIY Tacos: Offer soft tortillas, mashed avocado, black beans, shredded chicken, and cheese, and let them “build” their own
Easy Blender Pancakes: Try adding a favorite fruit like bananas or blueberries on top
Apple Oat Bars: Tasty, healthy bars that the whole family will love
Veggie Tots: A great way to introduce more vegetables in a familiar shape – try cauliflower, zucchini, broccoli, or carrots
Mini Meatballs: Make soft meatballs using ground turkey or beef, breadcrumbs or Panko*, and grated zucchini
Grilled Whole Wheat Naan Pizza: Top with cheese and soft beans, meat or veggies, cut into wedges
When to Worry About Picky Eating
Picky eating is usually just a phase, but here are some signs to watch for if you are concerned about your child’s eating patterns:
Eating fewer than 20 total foods
Refuses to eat altogether
Extreme meltdowns over trying new foods
Dropping entire food groups (like refusing all proteins or fruits and vegetables)
Poor growth or weight loss
If any of these sound familiar, check in with your pediatrician or a pediatric dietitian. Sometimes, underlying issues like sensory processing challenges or oral motor delays can play a role. And in extreme cases, it may be an eating disorder such as ARFID (avoidant restrictive food intake disorder).
Picky Eater Toddler Autism
Picky eating can be more intense for toddlers with autism as they may be extra sensitive to taste and texture, smells, and colors, or have strong food preferences. Here are some tips that may help children with autism or more severe sensory processing disorders:
Stick to a routine for mealtimes.
Try food chaining—starting with a food they love and slowly shifting it (e.g., chicken nuggets → homemade breaded chicken → plain grilled chicken).
Use visual supports, such as picture menus or schedules.
Consider working with a feeding therapist or occupational therapist for extra guidance.
Be patient—progress may be slow, but small wins are still wins!
Final Thoughts: You’ve Got This!
Feeding a picky toddler can feel like a full-time job, but if you’re reading this, you’re clearly invested, and doing a fantastic job figuring out how to move forward. Keep showing up with love, patience, and a sense of humor (and maybe a little backup snack in your bag). Remember: your job is to offer the food, not force them to eat it.
Bottom line, repeatedly exposing your kids to different foods without pressure is a key strategy that goes a long way toward helping them establish a lifelong healthy relationship with food. And with repeated exposures and a bit of creativity, even the pickiest little eaters can grow into curious, confident food explorers.
Need personalized help? If you're looking for more individualized guidance on your child’s nutrient requirements and dietary preferences, I'm accepting new patients in my virtual practice and would love to meet with you.
And if you prefer to learn via video, you can always enroll in my pediatrician-endorsed online course, Solve Picky Eating, which includes 12 self-paced short video lessons, downloadable guides, and checklists to support you along your journey of navigating picky eating.
Wishing you all the best on your parenting and feeding journey. Thanks for reading!