Category: Cooperative Extension
Packing for the Picky Eater: For parents of picky eaters (elementary school students)
March 17, 2025 Written By: Reid Reckner, MS, dietetic intern, and Diane Oliver, MPH, RDN, LDN, Extension Agent – Health and Well-being
March is National Nutrition Month! Many families struggle with packing lunch for picky eaters. Finding a balance of foods that are nutritious, tasty, and convenient for a picky eater can be a daily challenge for many parents– leaving them to wonder, what should I pack?
Let’s dive into some tips and tricks to overcome pickiness when it comes to packed lunches:
1. Get creative
Visual appeal can go a long way with picky eaters. Try cutting foods into fun shapes and sizes using cookie cutters or constructing food items into eye-catching creations. You can find different snack ideas online, such as “ants on a log” or “veggie critters.” This can help spark curiosity and offer a more engaging experience for your picky eater.
2. Pack together
Make packing lunch playful! Show your child how fun and rewarding it can be to pack their own lunch. Allow them some independence to choose items they want to eat and let them taste different things along the way. Try using colorful and organized containers to make packing lunch a fun experience. Giving your picky eater control over their meal can make them feel more comfortable when eating.
3. Utilize the Tried-and-True
Always include food items that you know your picky eater will eat. At the end of the day, the goal is to nourish your child in any way possible. Something is better than nothing. Packing tried-and-true snacks will offer familiarity and consistency and create a safe space for lunch away from home.
4. Perfect Pairings
The gradual exposure to new foods can gently encourage your picky eater to step out of their comfort zone. Try offering something old with something new. Dips and sauces are a great way to add to their flavor experience. For example, if you know your child loves to eat carrots with ranch, try offering other veggies with ranch, such as celery or bell peppers. Incorporating a mixture of old and new foods can create a positive experience for your child.
5. Educate
Remind your child of the importance of eating a well-balanced diet. This is a great way to empower your picky eater to make healthy choices that will help them grow strong and give them the energy they need to do all their favorite activities. Helping your child make connections between food and their overall well-being can ease resistance to trying new foods.
6. Ask for Feedback
What did or didn’t your child like about their lunch? What could you do differently next time to make their lunch more enjoyable? Your child knows what they like better than anyone else, so listen to them! Asking for feedback can provide valuable insight into their preferences and empower them to communicate their needs effectively. Creating a collaborative environment can reduce negative feelings around eating lunch and promote gradual diet improvements.
7. Give it Time
Don’t put any pressure on yourself or your child. Introducing a new food can sometimes take more than 10 exposures before a child is willing to give it a try. Celebrate the small victories—even just touching, smelling, or looking at the food is a win. Patience will build trust with your picky eater and foster a healthy relationship with eating. Don’t give up or stress out!
8. Mealtime at Home Matters
Your home food environment will directly impact what your child eats at school. Creating a safe and judgment-free space at home for your child to explore new foods will improve their pickiness. Children use role modeling as a way to develop their own behaviors, making family mealtimes a great opportunity to help them form healthy eating habits. Your child will be more willing to try something if they see that you like to eat it too. Eliminate distractions by sitting together at a table without electronics. This will allow your picky eater to be engaged in what they are trying.
Overall, packing lunch for a picky eater can be achieved through creativity, variety, and familiarity. Listening to their preferences and offering encouraging words throughout the process will result in the formation of healthy eating habits. Working with a picky eater can be frustrating at times, but with an effective approach, pickiness can be overcome.
