# 33 Healthy Snacks for Picky Eaters Estimated time to read 11 minutes First things first, picky eating in kids is NOT unusual. In fact, being a picky eater is a common phase that most kids go through, and actually, it is developmentally normal for your kid to want to resist and test limits. Being a picky eater is one way that little ones may attempt to exert their independence. While it can be super frustrating for parents, take comfort in knowing that it does not necessarily mean that your kid will be a picky eater forever. We're diving into what picky eating looks like (in case you need some solidarity!) and how to encourage children to try new foods without putting too much pressure on them. Research shows that pressure to eat or "clean their plate" can actually be counterproductive, but there are other ways! We'll also share a bunch of the most amazing healthy, quick snacks for picky eaters, including offering healthy alternatives to sugary snacks, and answer some common questions we get. ## What You Need to Know About Picky Eating Behavior in Children Picky eating is common, but it can be super annoying to experience and hard to understand why it happens, especially when your baby started out eating anything you put in front of them! Some experts believe that picky eating may be due to a combination of factors, including early life experiences, parents' (sometimes unconscious) behaviors or attitudes toward food, and the need for toddlers to exert their independence. Encouraging children to make their own decisions about eating veggies can benefit their physical abilities and strength. ### What Causes Picky Eating? Picky eating is common in children, and it can be caused by a combination of factors. Some kids might inherit their picky eating habits from their parents, while others develop them by observing the eating habits of those around them. Cultural and social norms also play a role in shaping a child’s food preferences. Some children experience food neophobia, which is a natural caution towards trying new foods. This can be particularly challenging for parents trying to introduce a variety of healthy foods. Sensory sensitivities can also contribute to picky eating; certain textures, smells, or tastes might be overwhelming for some kids. Additionally, food allergies or intolerances can lead children to avoid specific foods, further narrowing their diet. ### Signs of Picky Eating in Children Picky eating can manifest in various ways, and recognizing the signs can help parents address the issue more effectively. Here are some common signs of picky eating: - Refusing to try new foods - Eating only a limited range of foods - Being overly selective about food textures, smells, or tastes - Avoiding certain food groups, such as vegetables or fruits - Being resistant to changes in food presentation or preparation - Showing a strong preference for certain foods or brands ## Tips to Encourage and Model the Behavior of Your Children Toward Food It's important to remember that your little one is watching you and how you behave around food. Here are some tips to encourage and model children’s behavior toward food: ### Invite your children to try new things and taste various food Try to make new foods fun by eating them as a family and inviting your child to join. Share how you like to eat a new food, by saying something like, "I really like asparagus grilled since it gets nice and crispy and has so much flavor!" ### Ask for your child’s help picking meats, fruits, veggies, and healthy snack options when you go grocery shopping Involve your child in the process of preparing foods by asking for their help in choosing meats, fruits, veggies, and other healthy snacks (tip: stay in the perimeter and avoid the inner aisles that are full of processed food that is marketed to kids!). Encourage them to pick nutritious options and explain the benefits of avoiding sugary snacks in favor of healthier alternatives. ### Have a conversation with your children about their food preferences Ask friendly and open-ended questions about their food preferences. Show that you’re open to modifying the food to make it more appealing, helping your child feel supported on their eating journey. ### Offer new foods alongside "safe" familiar or preferred food Offering a new food with "safe" familiar food can make the new food feel less overwhelming since your kid knows that there is something on their plate that they can fall back on. Just keep introducing it and be patient. ### Be patient! If your child refuses a food one day, try again! It can take up to 8-18 introductions for your child to accept a new food, so keep trying! ### Don’t offer dessert as a reward for eating, or withhold dessert as a punishment. Try not to glorify dessert or make it contingent on what else they ate. Allow it independently to relieve pressure around food choices. ### Try to maintain an attitude of levity and trust around food. Kids can sense if you’re stressed or worried about them eating, which can interfere with their natural relationship with food. An open and relaxed approach can help. ### Try a change of context Rather than sit at the dinner table, try having a picnic with a mix of healthy snacks for kids they’ll love. This relaxed setting can encourage them to try new things. ## 33 Healthy Snack Ideas for Picky Eaters Healthy snacks for picky eaters don't have to be boring. Here are 33 healthy snacks grouped into five categories: meats, veggies, dairy, and other grain-free items (like healthy fats). ### Meats/Eggs - Meat sticks: High-quality meat like The New Primal Snack Mates, Paleovalley beef and turkey sticks. - Sausage links: Look for high-quality options. - Hard Boiled eggs: Use pasture-raised eggs. - Sliced deli meat: Preferably from a meat counter. - Chicken or Turkey cubes. - EPIC pork rinds: A fun, high protein snack. - Serenity Kids meat baby food pouches: Grab and go, high in protein and nutrients. ### Veggies and Fruits - Celery sticks - Carrot sticks - Sliced cucumbers - Roasted peas - Cherry tomatoes - Sweet potato chips: You can make these at home or buy them. - Veggie chips: Kale chips and beet chips. - Smoothies: A place to sneak in leafy greens with berries. ### Fruits - Fresh fruit: Add nut butter and "sprinkles" (hemp, chia, or flax seeds). - Freeze-dried fruit: Great for picky eaters who won’t tolerate fresh fruit. ### Dairy - Cheese cubes, string cheese, or shredded cheese - Cottage cheese - Yogurt: Full fat and no added sugar preferred. ### Other grain-free options - Olives: Pitted green or black olives straight out of the jar. - Quesadillas: Made with grain-free tortillas. - Energy bites: Made with nuts, seeds, and dried fruit. - Seaweed snacks: Look for ones made with olive oil. - Grain-free crackers and granola. - Nut butter packets: Easy for kids to squeeze. ## Some More Tasty Snack Ideas for Kids! - Fresh fruit skewers with yogurt dip - Veggie sticks with hummus - Grain-free crackers with cheese or peanut butter - Trail mix with crushed nuts and dried fruit - Smoothies with Greek yogurt or frozen fruit These delicious snack ideas are not only tasty but also packed with essential nutrients. ## FAQ Got questions about picky eaters, healthy snacks, or snack time? Here are a few of the most frequently asked questions: - **How many snacks should my children eat each day?** There's no perfect number, but try to make snack time consistent. - **Is snacking healthy for my children?** Snacks can be healthy if they include a balance of protein, fat, and fiber. - **How long after a meal should my children have snacks?** Offer snacks at appropriate intervals to maintain appetite for healthy meals. ## Conclusion Picky eaters are common, and it's part of normal development. Try some of our favorite healthy snacks for picky eaters and remember, if your little one doesn't like it at first - try it again another day!