Packing Lunch for Your Picky Eater

As an Early Childhood Educator and a parent, I’ve had my fair share of experiences with picky eaters. One memory that brings a smile to my face is the year my own child lived on a diet of yogurt, milk, and cheese when he was a toddler. I can honestly say that it was a very challenging time, but it’s also a testament to the fact that picky eaters can evolve into adventurous eaters as they grow older. I want to share my insights and tips for packing lunch for your picky eater child, drawing from my personal journey and the transformation of my own child, who now happily devours just about everything.

1. Acknowledge the Stress:

   • First and foremost, it’s really important to recognize and acknowledge the stress that comes with having a picky eater. As an Early Childhood Educator and parent, I’ve felt the same anxieties and worries. I understand, so please remember, you’re not alone in this journey.

2. Start with What They Love:

   • Just like my child couldn’t resist dairy products, your little one likely has their own favourite foods. Begin by incorporating these favourites into their lunch. If it’s yogurt, try packing yogurt-based dips or parfaits with fresh fruits.

3. Diversify Within Their Comfort Zone:

   • Gradually introduce new foods that align with your child’s preferences. For my cheese-loving toddler, I began adding different types of cheese to his snacks, such as string cheese, cheese cubes, or cheese crackers.

4. Sneak in the Good Stuff:

   • Disguise nutritious ingredients within familiar foods. Blend spinach or other greens into a fruit smoothie or mix finely chopped vegetables into spaghetti sauce with cheese. I learned very quickly which veggies work best when finely chopped when sneaking them into the dish. Sneaky, but effective! Share stories about your favourite fruits with your child, like how you enjoy juicy, sweet strawberries in the summertime.

5. Experiment with Presentation:

   • Make meals fun for your child by transforming ordinary meals into fun and appealing creations. Use cookie cutters to make cheese and bread sandwiches in playful shapes or create colourful fruit kebabs.

6. Get Creative with Dips:

   • Kids often enjoy dipping their food. Provide a variety of dipping options, such as hummus, yogurt-based ranch, or guacamole, to make eating veggies or whole-grain crackers more enticing.

7. Involve Them in Meal Planning:

   • Take your child grocery shopping and let them choose the fruits, veggies, or snacks during grocery shopping, or have them help assemble their lunch. For instance, ask them if they’d like apple slices or grapes in their lunchbox. This is because children are more likely to eat things that they have chosen or made themselves.

8. Be Patient and Persistent:

   • I know this may be hard but remember that picky eating is a phase that many children go through. Continue to introduce new foods and encourage them to taste without pressure.

9. Respect Their Preferences:

   • While it’s essential to encourage a variety of foods, it’s equally important to respect your child’s preferences. In my home, we have one rule around food – try everything but you don’t have to eat anything. This made my boys comfortable knowing they have the freedom to not have to eat anything they didn’t like. It’s important that you do not force your child to eat something they dislike; it can create negative associations with food.

10. Seek Professional Advice if Necessary:

    • If your child’s picky eating is causing concern or impacting their growth and development, consult with a pediatrician or nutritionist for guidance and support.

Packing lunch for a picky eater can be challenging, but it’s not insurmountable. Remember that you’re not alone, and with patience, creativity, and a little parental finesse, you can help your child expand their palate while ensuring they get the nutrients they need. My own child eventually outgrew his dairy-exclusive phase, and yours will too. 

Happy lunch packing!