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Written by , M.D., Clinical Assistant Professor, Pediatrics
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Parents often ask what they can do—and fortunately, there are many strategies that help, and that are supported by research. These align closely with what pediatricians recommend:

• Create a positive social experience at meals: no fighting over food, no pressure to “clean the plate.”
• Encourage repeated exposures. A child may need 10–15 tries before accepting a new food. Keep offering in different forms-for example, cooked, raw, in sauces or baked goods.
• Offer a wholesome, wide variety of healthy foods consistently at home.
• Minimize snacks so children arrive at meals hungry.
• Practice parent modeling; eat the foods you want your child to eat.
• Remove distractions (screens, toys) during meals.
• Make food fun: use colorful plating, dips, and let kids explore new foods in playful ways.
• Involve children in shopping, planning, and cooking to build curiosity and investment.
• Provide choices (“carrots or cucumbers?”) to give children some control.
• Always include at least one “safe” food on the plate.
• Avoid short-order cooking; serve one family meal.

This article was originally published in the January 2026 issue of magazine.

_References

• _{^{Traig J. Wall Street Journal. Published January 4, 2019.}} 
• _{^{Nas Z, Herle M, Kininmonth AR, et al. Nature and nurture in fussy eating from toddlerhood to early adolescence: findings from the Gemini twin cohort. J Child Psychol Psychiatry. 2024;66(2):241-252. doi:10.1111/jcpp.14053}}
• _{^{Children’s Hospital of Orange County. CHOC Health Library.}} 
• _{^{Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press; 2005. doi:10.17226/10925}}
• _{^{Rethy J. HealthyChildren.org. American Academy of Pediatrics. Published July 26, 2024.}} 
• _{^{Children’s Hospital of Philadelphia. CHOP Newsroom. Published April 15, 2025.}} 

_{This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for questions about a medical or health condition.}