Mealtime battles with toddlers are more common than you might think. One day they’re gobbling down broccoli, and the next, they refuse everything but crackers. If your toddler won’t eat, take a deep breath—you’re not alone, and it’s not your fault.

Here are some gentle, practical tips to help you navigate picky eating and keep your mealtime stress to a minimum:

1. Keep It Calm

Toddlers are great at picking up on your emotions. If mealtimes turn into a power struggle, it can create negative associations with food. Try to stay relaxed and positive—even if they don’t take a single bite. Your calm energy sets the tone.

2. Stick to a Routine

Children thrive on consistency. Offering meals and snacks at roughly the same times each day helps toddlers understand when food is coming and when it’s not. Avoid letting them “graze” throughout the day so they arrive at the table hungry.

3. Offer Small Portions

Big portions can overwhelm little tummies. Start with just a few bites of each item. If they finish and want more—great! But if not, at least you’ve avoided waste and pressure.

4. Let Them Help

Kids are more likely to try foods they helped make. Let your toddler stir, pour, or choose between two veggies at dinner. Even simple tasks help build curiosity and pride around food.

5. Limit Mealtime Distractions

Turn off screens, put away toys, and sit down together. When the focus is on eating and family connection, your child is more likely to engage with their food (even if it’s just playing with it at first).

6. Offer, Don’t Force

It’s your job to offer healthy food. It’s your toddler’s job to decide how much to eat (or whether to eat at all). This approach, recommended by pediatricians and dietitians, reduces stress and builds trust.

7. Keep Trying

Research shows it can take 10–15 exposures to a new food before a toddler accepts it. So don’t give up! Keep offering a variety of healthy foods without pressure.

8. Watch the Drinks

Milk and juice can fill toddlers up fast. Try to limit drinks during meals and offer water in between. This helps ensure they show up to meals with an appetite.

9. Celebrate Tiny Wins

Did your toddler lick a tomato for the first time? That’s a win! Did they sit at the table for 10 minutes without fussing? Another win! Celebrate progress over perfection.

10. When to Seek Help

If your toddler consistently refuses food, isn’t gaining weight, or you’re worried about their nutrition, speak with your pediatrician. Sometimes an underlying issue, like a sensory sensitivity or feeding disorder, may need to be addressed.

Final Thoughts

Picky eating is a normal phase of toddlerhood—but that doesn’t make it easy. Trust that with patience, exposure, and a little creativity, your child will develop healthy eating habits over time.

Remember: you’re doing an amazing job. Hang in there!