12 Tips for Picky Eaters
- Sep 8, 2025
- 5 min read
Erika is skilled in restoring health naturally, after overcoming over 30 chronic medical symptoms and conditions. Erika specializes in chronic illness, unique behavior, and exceptional children. Erika has a special interest in coaching children who have Autism, ADHD, and other conditions with challenging behaviors.
Children and adults can sometimes be particular or picky when it comes to food. Children with sensory processing issues can also carry these traits. First of all, what creates a picky eater? This is sometimes a learned behavior. Whether it is observing another child who dislikes certain foods, witnessing a parent who gravitates away from certain foods, or even seeing a commercial on television, any of these can create an aversion in someone’s mind. Other times, this stems from parents who were forceful about eating certain foods. Sometimes a picky eater is driven by fear.
Children with sensory processing issues can get overwhelmed by introducing something new. They like to stay in a routine, much like most of us do with our comfort zones and daily routines. One of the biggest factors that comes into play is the role of toxic heavy metals present in the brain. This is especially true for children who have autism, ADHD, OCD, anxiety, depression, bipolar disorder, schizophrenia, and other conditions. These heavy metals may include mercury, aluminum, cadmium, lead, copper, arsenic, and more. An overload of viruses in our body also plays a role in the foods we choose. What can we do about this? How can we create change?
1. Start cleansing
Cleanse and detox your children, and remove toxic heavy metals from their brains and bodies. Incorporate daily celery juice every morning on an empty stomach, and bring in the heavy metal detox smoothie. Include foods, herbs, and supplements that help remove heavy metals such as apples, wild blueberries, cilantro, spirulina, barley grass juice powder, sea vegetables such as dulse, parsley, apricots, and sweet potatoes.
2. Lead by example
Show your child what you are serving yourself. They might become interested in time.
3. Do not force or push a food to be eaten
It might seem like you are doing the right thing by forcing your child to eat their broccoli so that they get the nutrients they need. However, what you will get more of is resistance, and this is often what sets a pattern for a picky eater.
4. Crowd out “no foods”
Crowd out what you do not want them to eat with healthier choices that they prefer. This still gives them the freedom to eat what they love. This will also make a parent feel relief, knowing that their child is at least getting some healthier options. Over time, you may find that they gravitate toward the healthier choice rather than the “no food.”
5. Use transitional foods
Swap out the Doritos for grain-free tortilla chips.
6. Incorporate fruits and vegetables in education and play
For example, have them play with fake food or play restaurant using real fruits and vegetables. Let them feel what food is like and get comfortable. Make an art project using fruits and vegetables you want to inspire them with. Play healthy music or songs they enjoy to make it more fun and take the stress out of it.
7. What does your child prefer?
Find out what your child gravitates toward, sensory-wise, and add in more of that. Notice what your child likes. What textures do they prefer? Do they prefer applesauce over the crunch of a whole apple? Do they enjoy things cut up? Do they like their food hot or cold more? Will they eat peas if you put them in pasta? Do they like sweet or salty? When in doubt, give them sweeter options to try. Add a date, maple syrup, or raw honey to their smoothies or fruit. Add coconut sugar to their oatmeal.
8. Camouflage the food
In other words, mix the food you want them to eat, in small quantities, slowly into other foods. Examples would be adding spinach to a smoothie, adding garlic to guacamole, or adding wild blueberries to pancakes or muffins.
9. Continue to offer new foods
Do not give up after several tries. You may have to offer something 50 times before your child decides to try it.
10. Personalize
Customize food items with things they enjoy and love. What does your child like? Name the juice, food, or supplement after their preferred items. An example would be, Drink this “unicorn juice.” The juice is magical.
11. Praise
Always show your excitement when your child tries a new food. Regardless of whether they eat a bite or an entire portion, let them know you are proud of them. Praise can be used as motivation and encouragement to keep trying.
12. Use a token system
This method should not necessarily be used for every new food offered, though if that works for you, then do it. I suggest using a token system when you have something vital the child is resistant to trying, such as celery juice or the heavy metal detox smoothie, which are very important for healing. Keep the token small and consistent. An example would be a small toy or sticker. Once a routine is set, you can phase the token out, and you will not have to offer anything.
The key to helping your picky eater is for you, as a parent or caring wife, not to stress. Know that you are doing the very best you can. It takes time to create new habits and create long-lasting changes. It also takes some cleansing out of heavy metals and pathogens for children or adults to become more open to enjoying a variety of fruits and vegetables. Try these tips, and do not lose hope.
To schedule an Intuitive Health Coaching Session or a Healthy Cooking Tutoring Session at Holistic Hope and Healing, send us a message here.
Read more from Erika MacTinger
Erika MacTinger, Holistic Health and Behavioral Coach
Erika is a Holistic Health and Behavioral Coach and the owner of Holistic Hope and Healing. Erika created her health coaching business after healing herself of over 30 chronic medical symptoms and conditions by changing her lifestyle, and utilizing: fruit, vegetables, wild foods, herbs, supplements, and techniques to strengthen the mind and heal the soul.
Aside from coaching how to overcome chronic illness, Erika has a passion and specialty in coaching children who have: Autism, ADHD, Anxiety, OCD, Bipolar Disorder, Schizophrenia, and other conditions that express challenging behaviors or special needs. Erika works closely with parents, offering holistic health guidance and emotional support as their children begin a healing journey.
