Picky Eaters–Part 5: Quick Hacks to Make Food Fun and Stress-Free

Written by Nancy Horlick, M.D., Clinical Assistant Professor, Pediatrics
Midwestern University Multispecialty Clinic

Making Food Fun

• Aim for at least four colors of the rainbow on your child’s plate.
• Pair veggies with hummus, yogurt, ketchup, or ranch dressing to increase acceptance.
• Let your child pick one new fruit or vegetable at the grocery store each week.
• Kids who wash, stir, or chop (safely) are more likely to try what they make.
• A bite licked, smelled, or touched still “counts” as exposure. Praise the effort, not the outcome.

Ways to Add Veggies for Picky Eaters

Smoothies

• Blend spinach, kale, or carrots with fruits like bananas or berries.
• Add Greek yogurt or nut butter for creaminess and protein.

Sauces

• Puree carrots, bell peppers, or squash into pasta sauces.
• Mix into marinara or cheese sauces for a hidden veggie boost.

Other Purees

• Stir pureed pumpkin, spinach, or peas into mac & cheese, soups, or casseroles.
• Freeze small portions to add to meals as needed.

Cauliflower Rice

• Swap regular rice with cauliflower rice in stirfrys or burrito bowls.
• Mix cauliflower rice half-and-half with regular rice for a gradual transition.

Zoodles (Zucchini Noodles)

• Use spiralized zucchini as a pasta base or mix with spaghetti.
• Toss with pesto or tomato sauce for flavor and familiarity.

Veggie Chips

• Bake thin slices of sweet potato, beet, or kale with olive oil.
• Serve as a crunchy snack or side dish.

This article was originally published in the January 2026 issue of Arizona Parenting magazine.

_References

• _{Traig J. The making of the picky eater. Wall Street Journal. Published January 4, 2019.} 
• _{Nas Z, Herle M, Kininmonth AR, et al. Nature and nurture in fussy eating from toddlerhood to early adolescence: findings from the Gemini twin cohort. J Child Psychol Psychiatry. 2024;66(2):241-252. doi:10.1111/jcpp.14053}
• _{Children’s Hospital of Orange County. How much water should kids drink? CHOC Health Library.} 
• _{Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press; 2005. doi:10.17226/10925}
• _{Rethy J. Choose water for healthy hydration. HealthyChildren.org. American Academy of Pediatrics. Published July 26, 2024.} 
• _{Children’s Hospital of Philadelphia. How to keep kids hydrated. CHOP Newsroom. Published April 15, 2025.} 

_{This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for questions about a medical or health condition.}