Back-to-School Nutrition: How to Handle Picky Eating and Pack Healthy Toddler Lunches

We’ve all been there: You make a delicious meal that you think your child is going to love, and they take one look at it, wrinkle their nose in disgust, and refuse to touch anything on the plate. Even if you’ve grown accustomed to your kiddo refusing the meal you painstakingly prepared (or perhaps even the very meal they claimed was their favorite the week before!), you may still wonder: Is my child eating enough to support their growth and development?

At The Baton Rouge Clinic and Affinity Health Group, we want to put your mind at ease. Picky eating is incredibly common during childhood, and our pediatricians have extensive experience helping families navigate mealtimes, nutrition concerns and selective eating habits. Here are some practical tips to help your child develop healthy eating habits, plus guidance on what to watch for if picky eating becomes a bigger concern.

Is My Toddler Eating Enough?

One of the biggest concerns parents have is whether their child is getting enough nutrients, especially when it seems like they only want to eat a handful of familiar foods. The good news? Toddlers often eat much less than parents expect.

A toddler’s stomach is about the size of their fist, which means they do not need large portions at every meal. A helpful rule of thumb is that toddler portions are often much smaller than adult portions, with many recommendations suggesting about 1 to 2 tablespoons per year of age for a serving.

For children ages 1 to 3, general daily nutrition recommendations include:

• 1 to 1½ cups of vegetables (about 1 to 2 handfuls of bite-sized vegetables spread throughout the day)
• 1 to 1½ cups of fruits (about 1 to 2 handfuls of bite-sized fruit or a small piece of fruit at meals and snacks)
• About 2 ounces of protein foods (roughly a few tablespoons of foods like meat, eggs, beans or nut butters throughout the day, depending on the food)
• About 2 cups of dairy (about two small servings of milk, yogurt or cheese throughout the day)

These amounts do not need to be eaten all at once or at every meal. Toddlers often eat smaller portions throughout the day, and their appetite can change from one day to the next.

If your child is following their growth curve (check with your pediatrician), has plenty of energy, is active and continues reaching developmental milestones, they are likely getting the nutrition they need. Your pediatrician can help determine whether your child’s eating patterns are appropriate based on their individual growth and health.

Picky Eating: Why It Occurs

Picky eating is a normal part of child development. Many toddlers also experience a natural increase in food preferences as they become more independent, which is why a child who loved broccoli last month may outright refuse it today. It’s important to remember that for young children, every new food they encounter is unfamiliar. As a result, children may stick to a few favorite comfort foods, eat smaller portions, or suddenly refuse foods they previously enjoyed.

Tips for Encouraging Picky Eaters

1. Try it first. Kids model their behaviors after adults in their lives. If you make a fuss about how good that floret of broccoli is, they are much more likely to try it and actually like it, too!
2. Make trying new foods fun. If you have a picky eater on your hands, you can try making food fun for them. Try arranging the food into a funny face or in the shape of an animal, or let them get hands-on by allowing them to help wash fruits and vegetables before they try them. If your child is reluctant to try a food, try a “lizard lick” instead of forcing them to take a whole bite. Reframing food into a fun experience can make a world of difference for a reluctant eater.
3. Serve new foods often. Try to serve new foods often and alongside beloved foods so that your child doesn’t feel overwhelmed. Give them a choice of different foods to try and allow them to decide which one to test that day. It can take kids between 8 and 10 exposures before they are willing to try a new food, so be patient and allow them the space to come to the food on their own.

Remember, children don’t have control over very many things in their lives, and they long for the ability to decide things for themselves whenever they can. You can and should control what your child eats and when the food is served, but your child needs to have control over how much they eat. And if your child is only eating one certain type of food (say, good ol’ fries and chicken nuggets), remember: you have the power as the adult to shift to fruit, vegetables, and more nutritious options.

Healthy Lunch Ideas for Your Toddler

Packing lunches for toddlers can feel challenging, especially when your child has a short list of foods they will reliably eat. The goal is not to create a “perfect” lunch. Instead, try offering a balance of foods that provide energy, protein and important nutrients while including at least one item your child already enjoys.

A few toddler-friendly lunch ideas include:

• Turkey and cheese roll-ups with whole grain crackers, sliced strawberries and yogurt
• Hummus with pita triangles served with cucumber slices, fruit and cheese cubes
• Mini sandwiches made with peanut butter and banana, turkey and avocado, or another favorite filling
• Pasta salad with small noodles, chopped vegetables and shredded cheese
• Snack-style lunch boxes with a mix of hard-boiled egg pieces, fruit, whole grain crackers and roasted vegetables
• Greek yogurt parfaits layered with fruit and low-sugar granola

Don’t worry if your little one’s lunch looks more like a collection of small bites than a traditional meal. Many young children eat best when foods are separated and easy to handle (for this, kid-friendly Bento boxes like those available from Bentgo, Cat & Jack, and Pillowfort are a huge win).

For toddlers who are selective eaters, remember that repetition is normal. A child may need to see a new food many times before deciding to try it. Continue offering a variety of foods alongside familiar favorites without pressure or frustration

Medical Conditions That May Cause Picky Eating

While picky eating is a normal part of childhood, some eating challenges may be linked to underlying concerns. For some children, sensory sensitivities, developmental delays, oral-motor challenges or conditions like Avoidant/Restrictive Food Intake Disorder (ARFID) can make certain foods feel overwhelming. Children with autism may also prefer familiar foods and routines, while swallowing difficulties such as pediatric dysphagia can make eating physically challenging.

Talk with your child’s pediatrician if you notice signs that picky eating may be more than a typical phase, including:

• Mealtimes are consistently stressful. Gagging, crying, meltdowns or strong physical reactions to certain foods may indicate a sensory or feeding concern.
• Your child avoids entire food groups or certain textures. Difficulty chewing, swallowing or tolerating specific foods may require additional support from a feeding specialist.
• Their list of accepted foods continues to shrink. If your child eats fewer than 15 to 20 foods or stops accepting foods they previously enjoyed, it may be time to check in with your pediatrician.

Understanding the reason behind your child’s eating habits is the first step toward helping them build a healthier relationship with food.

Our Pediatricians Are Here For Your Picky Eaters (and You!)

While picky eating is a normal part of childhood for many families, it’s important to recognize when eating habits may be more than a passing phase. The first five years of life are an important time for brain development, emotional well-being, immune health, and overall growth, making good nutrition especially important. If you’re noticing signs that your child’s eating habits seem unusually limited, stressful, or aren’t improving over time, don’t hesitate to talk with your pediatrician.