Picky eating can turn mealtimes into a source of stress for parents and kids alike—but with the right strategies and a clear plan, you can help your child become more open to trying new foods.

Why It Matters  

Picky eating isn’t just frustrating; it can impact your child’s nutrition and your family’s dynamic around the dinner table. The tension over uneaten vegetables or untouched meals can create anxiety, leaving everyone dreading mealtimes.  

But addressing picky eating systematically can make all the difference. A consistent, low-pressure approach can help your child build trust, curiosity, and eventually, a willingness to try new foods. It’s about laying the groundwork for positive eating habits that last a lifetime.

Evidence-Based Strategies for Picky Eaters  

There are a number of evidence-based strategies that we can turn to for guidance on how to help a picky eater. Here are five that turn up over and over again in the literature as connected to developing a lifelong positive relationship with food.

1. Repeated Exposure  

Research shows that kids may need to see a new food on average 15 times—or more—before they’ll admit to liking it and willingly eat it (without putting up such a fuss). The key is to offer the food in a variety of ways, allowing for a variety of methods of exploration (i.e. smelling, touching, etc), and without putting any pressure on your child to actually EAT IT.  

For example, if broccoli is on the menu, you might steam it one day, roast it the next, or serve it raw with a favorite dip. Ask your child to pick the broccoli crown the next time you're at the grocery store, or invite them into the kitchen to toss it with oil and salt.

Even if your child doesn’t eat it, repeated exposure builds familiarity, which is the first step to acceptance.

2. Modeling  

Kids learn by watching, so model the behavior you'd like them to have. Let them see you eating a variety of foods, trying new foods and enjoying the process, or trying something new and saying "You know what ... I still don't like this food yet! I will have to try again."

Instead of urging them with phrases like “You should eat this, you'll like it,” tell them what you like about it. For example, say, “I love how crunchy these carrots are!” and let your kids see you enjoying them yourself.  

By modeling curiosity and enjoyment, you take the pressure off your child while still encouraging them to explore. KEY POINT: Kids can also tell when you are not being genuine. So don't lie about how you feel. If you don't like carrots, talk about why you don't. Then let your kids see you taste them once more!

3. Food Exploration  

Trying new foods doesn’t have to start with actually eating them. For many kids, the first step to eating something new comes from their other senses getting involved first: touching, smelling, or even helping to prepare the food. These small interactions build comfort and curiosity.  

Let them help you rinse veggies, stir soup, or arrange food on their plate. Let them simply smell the baked beans or cooked okra. Let them feel the bread dough on their hands. Give them language to understand what they are experiencing through all these sensory inputs, so they are more comfortable and confident the next time they see this food.

4. Choice and Autonomy  

Giving kids a say in their meals can reduce resistance and help them feel in control (which is often the root of picky eating). If your choices are all options that you are comfortable with them making, then this strategy can also keep options healthy. Offer two or three choices you’re comfortable with, like carrots or cucumbers, let your kids decide which they want ... and then give them that option.  

When kids feel they have control, they’re more likely to participate—and less likely to push back.

5. Celebrate Small Wins  

Progress isn’t always immediate, but trust that it is happening. A mealtime win doesn't have to be "they ate the whole pile of peas!" Did she let the veggie be on her plate today? Was he willing to smell it tonight? Did they take the tiniest taste? Celebrate those small wins!  

And don't forget to think about other mealtime wins that have noting to do with eating. Did she clear her plate without being asked? Did they stay at the table for a minute longer than last night or did he offer more than a one word answer to your question? These are all wins that are worth identifying and celebrating (even if its just in your head).

Here's another idea: For older kids, acknowledging their effort with a simple “Thanks for giving that a try” can reinforce positive behavior without adding pressure, demonstrating that you see they are making an effort and it is appreciated.

To make these strategies even more effective, use the C.H.A.T.T. framework to guide your food and mealtime engagement each day. Each of these letters can help you systematically practice the evidence based strategies above.

The C.H.A.T.T. Framework: A System for Success

Let's look at each one.  

C - Choices  

Offer limited options (that are ok with you) to give your child a sense of control. This autonomy and choice is a critical way in which you can avoid mealtime battles - which are often battles for control. For example: “Would you like strawberries or blueberries with your yogurt?”  

H - Habits  

Set regular mealtimes and routines. Kids thrive on predictability, and consistent habits make mealtimes feel safe and expected.  This also means that kids don't have to worry when they will have an opportunity to eat again (whether or not you - or they! - know this is a concern, for some kids it is.) This also frees them up to explore new and unfamiliar foods, because they know that even if they don't love everything at this meal, they can feel confident when food will be available again.

A - Access  

Keep healthy foods visible and available. A bowl of fresh fruit on the counter or cut-up veggies in the fridge can make trying something new a more natural and obvious choice. Remember, it's your job to decide what foods come into your house and your child's job to decide what and how much of those foods they want to eat. So help them become healthier eaters by providing healthier choices.   

T - Taste Testing  

Encourage small, no-pressure tastes. Even licking a new food is progress! Use language like “You don’t have to eat it, but would you like to give it a tiny taste?”  Having a literal taste test can be a useful way to give your kids practice with the act of tasting new foods, and starting with foods they are comfortable with can help make this even easier.

In our house, we've gone so far as to have taste tests with chocolate chips and cookies. Tasting under these conditions makes it less scary for them when we taste foods that aren't their favorites.

T - Talk  

How you use language around food - and the language that you empower your kids with to describe their experiences with food - can have a powerful effect on how your kids experience mealtime. Using positive, descriptive terms helps to spark curiosity, builds connections between new and familiar foods/flavors/textures, and helps your kids make sense of their sensory experiences. There are all critical tools they will use to become more confident at mealtime - and beyond.

Putting It All Together

Helping picky eaters doesn’t have to be a source of stress. By combining evidence-based strategies with the C.H.A.T.T. framework, you’re helping to create an environment where your child can explore and enjoy food at their own pace.  

Remember It’s not about immediate results—it’s about steady progress. Celebrate the small wins, stay consistent, and trust that you’re helping your child build a lifelong positive relationship with food.

Grocery shopping is something we all do, but small mistakes can lead to wasted food, blown budgets, and extra stress.

Why It Matters

The way we shop has a big impact on how we eat, how much we spend, and how much we waste. When we make simple adjustments to our shopping habits, we can save time, money, and frustration—while also making it easier to stick to our goals, whether that’s healthier meals, less food waste, or staying within a budget.

Let's Talk Shop

Let’s talk about grocery shopping—a task we all do, but one that can go off the rails pretty quickly. Maybe you’ve walked into the store for milk and bread, only to walk out with a cart full of stuff you didn’t need. Or maybe you’ve spent way more than planned and still don’t have anything for dinner.

Does this sound familiar?

I know! I've been there. We've all been there. Here’s the thing: grocery shopping mistakes are super common, and they don’t just cost you money—they can also waste time, create stress, and make it harder to stick to those healthy eating habits that you've been trying so hard to keep. But the good news? These mistakes are easy to fix once you know what to look for.

Below, I provide 8 common grocery shopping mistakes and what you can do (a little) differently to save money, reduce waste, and feel more in control of your shopping and meals. 

Mistake #1. Shopping Without a List

This is probably the most common mistake. You go to the store thinking you’ll just "wing it," but that usually ends in chaos. You forget the one thing you really needed, and instead, you grab a bunch of random items you don’t. 

I even know how common this mistake is and I STILL go into the store thinking that somehow I will defeat the grocery store trap and successfully get in and get out. Just this morning I went into our co-op (without a list) just for some coffee and came out with coffee, two different kinds of rice, olives, and stuffed grape leaves.

The fix to shopping without a list?

The fix to mistake #1 is pretty simple: Take five minutes before you leave the house to make one. Even making sure that you have a few key items jotted down can help keep you on task. And you'll get bonus points if you plan out a few meals for the week first. This, too, can help keep you focused and cut down on the tendency to buy things you don't need or can't use.

Mistake #2. Going to the Store Hungry

Here’s a truth bomb: If you shop hungry, everything looks good. That bag of chips you’d usually skip? Into the cart they go. That fancy cheese you’ve never tried, but which looks mouthwatering with an empty stomach? Why not! Not only do you buy more, you end up with items that you don't typically buy and might not actually want (or need).

The fix to going shopping on an empty stomach?

This fix is also pretty simple: Eat something. Anything. A meal or even a small snack (ideally one with a little protein or healthy fat for staying power) will make a huge difference. Shopping on a full stomach keeps you from making impulse buys that you’ll likely regret later.

Mistake #3. Ignoring Sales and Coupons

Now, this one’s a little more tricky because not shopping sales can mean missing out on savings—but the opposite can also be true (which I’ll get to later in mistake #4). If you don’t take advantage of deals on things you actually need, you’re leaving money on the table. The key here is sticking to sales on things that are on your list or are frequently in use at home. Stocking up on a cereal that you've tried and don't like (or never tried before) doesn't do you much good.

The fix to ignoring sales?

Spend a few minutes checking your store’s app or website for deals on items you’re already planning to buy. And if you see something on sale that’s versatile, like pasta or frozen veggies, consider stocking up. But if you see sales on your least favorite yogurt, skip it. It's not money saved.

Mistake #4. Shopping Sales Without a Plan  

On the flip side, shopping sales *just because something is on sale* can backfire. Like I said above, if you see a great deal on five boxes of cereal, but nobody in your family even eats it, that's not a sale worth indulging. Those boxes will just taking up space in your pantry until you eventually throw them out (might as well burn those dollars).

The fix for shopping without a plan?

Before you buy, especially if it's a sale on an item that's not on your list, ssk yourself two questions:  

1. Do I have a plan to use this?  
2. Will it go bad before I get to it?  

If the answer to either of those questions is "No", then skip it.

Mistake #5. Buying Too Many Perishables

We’ve all been there: You’re feeling motivated, so you fill your cart with fresh fruits and veggies. But you didn't plan well - or you did plan, but life threw you a couple of fast balls - and by mid week, half of the foods are wilted or spoiled. You're left to toss it, and you feel guilty doing so.

The fix to too many perishables?

Be realistic. To the best of your ability, buy only what you know you’ll eat in the next few days (especially if getting back to the store for more apples can easily fit into your schedule). And if you realize you won’t get to something, prep or freeze it before it goes bad.

Mistake #6. Falling for Marketing Tricks

Stores are *really* good at getting you to spend more. End-cap displays, "buy one, get one free" deals, and brightly packaged items are all designed to tempt you. And you are not their only target - so are your kids. The next time you go to the grocery store, look closely at the cereal boxes and brands that are at eye level for kids sitting in a cart. Then look at the boxes on the very top and very bottom shelves.

The placement of these cereal boxes is not coincidental.

The fix to falling for marketing tricks?

The first step is to be aware that marketing is happening all over the store. The external aisles - fresh fruits and veggies, dairy, and meat counters - are not immune. Sales there are designed to move product and products that the store needs to get out of their store rooms. Second tip: Stick to your list. Check sales, yes, but when something not on your list catches your eye and ask yourself: Do I need this, or is it just tempting me?

Also, don’t assume end-cap items are on sale—they’re often full price.

Mistake #7. Not Checking Unit Prices

Here’s a sneaky mistake: You grab the bigger package without looking more closely because you think it’s the better deal, but that’s not always true. The price on the shelf might say $4.99, but the smaller size might actually be cheaper per ounce. And sometimes the opposite is true. Last week, the "Giant" boxes of Cheerios were no better per unit price than the smallest boxes, which were on sale.

The fix to not checking unit prices?

Check them. Plain and simple. No matter what the product is - even if it's on sale - look at the unit price. This is usually listed in small print in a corner of the shelf tag. It will help you figure out what’s truly the best value.

Mistake #8. Skipping the Perimeter

The healthiest options—like fresh produce, dairy, and proteins—are usually found along the outer edges of the store. But if you rush straight to the middle aisles for snacks and packaged foods, you’re missing out on the good stuff. Plus, starting the center and filling your cart there leaves little room for those items around the outside of the store.

The fix to skipping the perimeter?

Although stores encourage you head to the fresh foods first, rather than zigzagging through the aisles, move around the entire perimeter first. Once you’ve got the essentials, then zigzag your way through those inner aisles for pantry staples.

Pulling it All Together

These mistakes might sound small, but over time, they can really add up. Remember, being aware of and changing them isn’t about being perfect—it’s about becoming a little more intentional with each shop. With a plan, a list, and a few smart strategies, you can shop with confidence, save money, and bring home food your family will actually eat (and hopefully enjoy!).

And once you master the shopping process, you can turn your attention to other aspects of cooking, like discovering your food personality, thinking about how you structure mealtimes (not just what you're going to serve), or expanding your family's diet.

So, which of these mistakes have you made? (I know I’ve been guilty of a few!) Let me know in the comments. And if you found this helpful, share it with a friend or save it for your next grocery trip.

Happy shopping! 

The holidays bring joy, connection, and, let’s be honest, the occasional awkward mealtime comment. Whether it’s unsolicited advice about your parenting or your food choices, these moments can feel like traps. But here’s the thing: you don’t have to engage in every food-related debate. 

Why It Matters

Family gatherings are messy—especially when it comes to food. Differing values, habits, and traditions often surface at mealtimes, and it’s easy to get defensive when someone comments on what or how you feed your kids.  

But choosing not to engage in conflict can actually lead to something more valuable: stronger relationships.

Teaching your kids how to navigate these moments with respect and curiosity reinforces your family’s food values while building bridges, not walls, with others.

Let It Go: You Don’t Have to Defend Yourself

Have you been here? You’re at a holiday dinner, and someone makes a comment about how your child didn’t clean their plate or expresses shock that you let them eat dessert with dinner. Your instinct might be to explain (ahem, defend vehemently) your parenting choices.  Lots of people, myself included, have talked about how to handle these situations (even giving you exact scripts for what to say).

But here's a hot take: do you really need to?  In most cases, I would argue, the answer is no.

Responding to every critique not only drains your energy and escalate tension - it also drives a wedge between you and your commenter.

Instead, consider letting the comment go. One meal—or one moment—won’t define your child’s eating habits. What matters more is maintaining positive relationships with your family (especially if it's your partner). 

So, if engaging isn’t the best option, what can you do? You can prepare. Instead of reacting to the moment, take some time before the gathering to help your kids (and yourself!) understand what they might expect. This proactive approach allows you to navigate differences gracefully while empowering your kids (and yourself!) to feel confident in their choices. 

Prepare Your Kids for What to Expect

Especially when kids are involved and you want to set a good example, sit down with them to talk about what might happen before heading to a family gathering. The goal isn’t to scare or overwhelm them but to equip them with tools to handle the situation comfortably (and within appropriate age boundaries).

Here’s how you can set them up for success:

• Talk About Different Rules:
  “At Grandma’s house, the rule might be to stay at the table until everyone is done eating. We don’t do that at home, but let’s try to follow her rule while we’re there. It’s one way we can show respect for her traditions.”
• Explain Food Differences:
  “Uncle Joe might ask if you want to try his famous casserole. You don’t have to eat it if you don’t want to, but you can politely say, ‘No thank you.’ Everyone has different food traditions, and it’s okay for ours to look different from theirs.”
• Share Your Family’s Values:
  “We don’t eat meat because it’s important to us to make choices that align with our values. Not everyone shares that perspective, and that’s okay. It’s a chance for us to talk about what’s important to us without needing to change what others do.”

By framing these moments as opportunities for understanding and respect, you help your kids navigate differences with confidence. They’ll feel more grounded in your family’s values while learning to respect those of others.

Choose Curiosity Over Judgement

Differences in food traditions and mealtime rules can feel like challenges, especially when they clash with your own. But instead of seeing them as wrong or frustrating, try approaching them with curiosity. Teaching your kids to ask thoughtful questions shows them how to explore new perspectives without passing judgment.

What does curiosity look like in practice?

• When Grandma insists on a clean plate, you might ask: “That’s an interesting rule! Did your parents have the same rule when you were growing up?” (You might also remind you kids to take less with each serving, knowing that this is the rule.)
• If Uncle Joe is passionate about his famous dish, you can encourage your kids to ask: “How do you make it? Is it a recipe passed down in the family?”

These questions open the door to understanding, creating connection rather than conflict. They also model how to engage in conversations about differences respectfully and thoughtfully.

How Kids Can Stay Curious:

Help your kids prepare questions they can use to explore others’ traditions. For example:

• “What’s your favorite thing about this dish?”
• “Why do we do this differently at Grandma’s house than at home?”
• “Can I help make it next time?”

By encouraging curiosity, you help your kids see differences not as something to be avoided or judged but as opportunities to learn and connect.

Celebrate Traditions Together

Holiday meals are about more than just what’s on the table—they’re a chance to share stories, celebrate heritage, and connect across generations. Even if a dish or practice feels unfamiliar (or even contrary to your own values), there’s often a rich story or tradition worth exploring.

Highlight the Story Behind the Food

Ask family members about the meaning behind certain dishes or rituals. For example:

• “Grandpa, where did this recipe come from? Have you always made it this way?”
• “Aunt Alex, did you learn this from your grandpa? What do you love most about making it?”

By inviting these stories, you help your kids see that food is more than just something we eat—it’s a way families pass down memories and culture.

Share Your Family’s Traditions

This is also a great opportunity to explain why your family approaches food a little differently. Share the story behind your own choices:

• “Our family loves making this soup every year because it reminds us of when Grandma taught me to cook.”
• “We don’t eat meat at home because it’s part of how we chose to take care of the planet. Other people make that choice in different ways. But look at all these delicious sides we can enjoy together!”

By sharing your traditions, you create a dialogue about what food means to different people without needing to draw hard lines or judgments.

Teach Respect for Differences

Celebrating traditions together also means recognizing that they don’t all have to align perfectly. Talk to your kids about how to appreciate the effort and meaning behind someone else’s dishes, even if they choose not to eat them.

• “Uncle Joe worked really hard on this turkey. Even though we don’t eat meat, we can thank him for putting so much care into it.”
• “Grandma’s special pie may not be your favorite, but isn’t it amazing that she bakes one every year just for us?”

Make New Traditions Together

Sometimes the most memorable traditions come from blending old and new. Let your kids suggest a dish or ritual they’d like to try, and invite family members to join in.

Remember the Bigger Picture

Holiday meals don’t have to be perfect or free of differences to be meaningful. They’re about coming together, appreciating each other’s efforts, and finding moments of connection—even when traditions or food choices don’t always match. By encouraging curiosity and respect, you can create a space where everyone feels included and valued. That’s what makes these gatherings worth celebrating.

Parenting often means juggling countless responsibilities, and sometimes, grabbing a quick meal is the only option. But relying on convenience foods doesn’t have to come with guilt.

Why It Matters

Healthy eating isn’t just about what you eat; it’s also about how you eat ... about your relationship with food. For parents, feeling guilty about using convenience foods can add unnecessary stress and create a cycle of negative beliefs or self-talk.

By embracing flexibility and balance, you can foster a healthier approach to family meals that respects both your goals and your busy lifestyle.

"Remember, a balanced approach to food is what creates lasting healthy habits. Give yourself permission to embrace convenience when needed—it’s all part of making healthy eating sustainable."

Rethinking Convenience: It’s About Balance, Not Perfection

Instead of feeling guilty for reaching for convenience foods, consider them part of a balanced strategy. Whether it's a night out at a restaurant, the drive through, or using a ready-made meal, convenience doesn’t have to mean sacrificing health goals.

Here are a few ways to rethink convenience foods to keep meals easy, nutritious, and guilt-free.

Tips for Making Convenience Foods Work

1. Pair Convenience Foods with Fresh(er) Ingredients

• Frozen Dinners with Fresh Sides: Serve a pre-made lasagna with a side of fresh salad or steamed veggies. This boosts the nutritional value without adding much prep time.
• Pre-Cooked Rice with Fresh Stir-Fry: Use microwavable rice and pair it with quickly sautéed vegetables and a protein source like tofu or chicken for a quick stir-fry.
• Top the Basics with Fresh: Buy a frozen cheese pizza (bonus, it's cheaper!) and spread with your favorite toppings. You have more control over what goes on top and save money too.

2. Choose Customizable Dining Options When Eating Out

• Build-Your-Own Meals and Bowl Options: Look for places where you can assemble salads, meals, or grain bowls with your preferred mix of veggies, proteins, and grains.
• Pizza with Half Veggie Toppings: When ordering out, ask for half the pizza to be topped with veggies like bell peppers, mushrooms, and tomatoes - instead of heavily processed (high-sodium) meats - and half cheese. Doing so gives you a mix of flavors and helps control your nutritional intake as well.

3. Prep in Advance for Busy Days

• Freeze Pasta Sauces or Casseroles: Make double batches of pasta sauce or casseroles and freeze them in individual portions for quick meals.
• Overnight Oats for Breakfast: Breakfast is often overlooked, and still can be as difficult to prepare as dinner (if your mornings are anything like ours, anyway). Prep overnight oats with your favorite fruits and seeds for a nutritious grab-and-go breakfast that lasts throughout the week.
• Pre-Cut Veggies for Snacks and Sides: Wash and chop veggies on a day when you have time so that you can quickly add them to meals or enjoy them as snacks throughout the week.

4. Assemble a No-Cook Meal Board

• Breakfast Board: Use fruits, yogurt, nuts, and whole-grain bread for a breakfast board that’s filling and nutritious with minimal effort.
• Sandwich Board: Set out bread, deli meats, cheeses, and fresh veggies so each family member can create their own sandwich or wrap.
• Mediterranean Snack Platter: Include hummus, pita bread, cucumber, cherry tomatoes, olives, and feta for a satisfying, no-cook Mediterranean-inspired meal.

5. Rotisserie Chicken: A Time-Saving Hero

• Chicken Tacos: Shred the chicken and use it in tacos with pre-chopped lettuce, salsa, and a sprinkle of cheese.
• Chicken Salad Wraps: Mix shredded chicken with Greek yogurt and diced apples for a quick chicken salad, perfect in wraps or on whole-grain bread.
• Chicken Stir-Fry: Add shredded chicken to a quick stir-fry of pre-cut vegetables for a warm, comforting meal.

It’s All About Finding Your Weekly Balance

Remember that one rushed meal doesn't define your family’s overall health. Balance happens over time. You might need to grab fast food one night because of overlapping activities, but on another night, you can sit down to a thoughtfully prepared meal. Embrace the week as a whole, rather than judging each meal individually.

Conclusion

Finding balance in family meals doesn’t mean making everything from scratch or avoiding convenience foods. By pairing convenient items with fresh choices, planning ahead, and creating no-cook meals, you can make family dinners both manageable and healthy. Let go of the guilt and recognize that flexibility is part of a balanced lifestyle.