How To Support Your Picky Toddler: From Balanced Meals to Nutritional Shakes and More

Read time: 4 minutes

Picky eating can be a confusing and frustrating time for parents, and many wonder if turning to nutritional shakes may be a good solution. As a mom and registered dietitian nutritionist, I completely understand how an easy solution like this would be so enticing.

While it can be tempting to just feed your child the few foods they’re willing to eat and pop in a shake or two, this approach alone may lead to more selective eating in the future. Instead, using a specific set of strategies during meal and snack times can help your child grow into a curious and balanced eater. And yes, a shake could be part of your game plan!

Let’s dig into five tips that will help you feel confident feeding your little one, know that they’re getting the nutrients they need, and understand that eventually you’ll see them eat more and more foods.

Tip 1: Always provide your toddler with balanced meals and snacks

Even if they don’t eat the foods you put on their plate or tray, this strategy is critical. Yup, this might feel like a waste of food, but it’s very important when it comes to selective eating!

Always provide a protein, a fruit or vegetables, and a whole grain. Don’t forget your little one also needs good-for-you fats, such as those from olive oil, avocados, fatty fish such as salmon, and nuts and seeds (in the texture and consistency that your toddler can handle).

Since their tummy is so little, every eating opportunity should include nutrient-dense foods.

Doing this will help your little one understand that sometimes their favorite foods will be on the menu, and sometimes they will not – and help you avoid becoming a short order cook!

One caveat: always make sure there is at least one food you know your little one will eat.

Bonus tip: Children will often accept a new food when it’s pair with a familiar food!¹

Read more:

Meal Plan for 18- to 24-Months Old Toddlers

4 Tips for Making Easy, Nutritious Snack for Moms and Toddlers

Tip 2: Repetition is your friend

Just like your toddler asks you to read their favorite book over and over (and over) again, you want to keep offering them new and disliked foods over and over again.

A big part of learning to eat and like a food is seeing and smelling the food, so you want to offer these foods often. If your little one doesn’t want to eat it, ask them to poke it with their fork, sniff it, or touch it. Eventually, see if they’ll lick it. Make it fun!

Th goal is never to force your child to eat a food, but rather get them accustomed to seeing it on their plate so that they may eventually take a nibble.

Learn about: The Division of Responsibility: Helping Avoid Picky Eating

Tip 3: Consider adding a quality toddler nutritional shake

While it’s only recommended to offer one per day, adding in a toddler nutritional shake can help support your child’s nutrient intake.

But beware: Most nutritional shakes on the market are developed for children 4 years and up! This means they have more calories and nutrients than your 2- or 3-year-old toddler may need. Look for one that is specifically designed for a toddler so that it will better meet your little one’s needs.

Also, not all kids’ nutritional shakes have the same ingredients. When searching for an option, consider those that have milk as the first ingredient and contain no added sugar.

You may want to consider talking to a pediatrician before adding a nutritional shake. Please note nutritional shakes are not meal replacements.

Have questions about your toddler’s diet? Reach out to our team of registered dietitian nutritionists and lactation consultants for free! They’re here to help on our free live chat from Monday – Friday 8am - 6pm (ET). Chat Now!

Tip 4: Eat with your child

Our little ones watch everything we do and love to copy us. So one of the best ways we can help with picky eating is to eat with them and let them see us enjoying the same foods we’re encouraging them to eat.²

Modeling healthy eating habits several times per week at meals can not only help expose your little one to nutritious foods more often, but these family meals can have long-lasting positive impacts.³

Read more: Family Meals: Developing Healthy Eating Patterns

Tip 5: Get your child involved with food prep

Allowing your child help with the meal prep process, letting them interact with food without having to eat it, and enjoying some sensory food play are excellent ways to help them be more willing to try the foods as well!^4,5

Depending on your child’s age, they may be able to help in different ways:

• Washing foods

• Stirring ingredients

• Measuring and pouring

• Scooping and plating

Learn more:

Fun Food Activities to do with Toddlers

Family Dinner Ideas: Fun and Easy Interactive Meals to Make with Your Child

Bottom Line

It can seem like the picky eating phase goes on forever but know that there is an end in sight! By using these strategies daily, you are building expectations around meal and snack times and offering a safe place for your child to learn to accept new foods as they grow.

One day, your child may surprise you and you’ll know that all this hard work and repetition has paid off!

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We know parenting often means sleepless nights, stressful days, and countless questions and confusion, and we want to support you in your feeding journey and beyond.

Our Happy Experts are a team of lactation consultants and registered dietitian nutritionists certified in infant and maternal nutrition – and they’re all moms, too! They’re here to offer personalized support on our free, one-on-one, live chat platform Monday - Friday 8am-6pm (ET). No appointment needed, no email or sign-up required. Chat Now!

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For more on this topic, check out the following articles:

Picky Eating Guide

Helping Avoid Picky Eating in Babies and Toddlers

Is My Toddler Eating Enough?

Baby and Toddler Breakfast Ideas

My Toddler Won’t Eat Vegetables

My Toddler Won’t Eat Meat, Poultry, or Fish