Navigating Teenage Picky Eating: Strategies for Parents
Navigating picky eating during the teenage years can feel like such a battle. Teens are gaining independence, becoming more aware of their bodies, and juggling school, friends, and extracurriculars—so it’s no surprise that their eating habits can get a little tricky. As a parent, it can be tough to know how to support them and make sure they’re getting the nutrients they need to fuel their growing bodies and busy lives. Plus, with all the body changes and societal pressures they face, food can sometimes become a source of stress rather than nourishment.
You only have a few years left with them at home to set them up for success in their adult lives, so helping them build a positive, nourishing relationship with food now is one of the best gifts you can give.
3 Things You Can Do Today to Better Support Your Picky Eater
Skip the “Picky Eater” Label
Nobody likes being labeled, and calling your teen a “picky eater” can make them feel embarrassed or defensive. It can also make them feel like this is just who they are—like trying new foods is out of the question. Instead, focus on their strengths and what they’re already doing well.Take Inventory of Their Go-To Foods
Make a quick list of the proteins, fruits, veggies, and carbs they like. This helps you see what’s working and where there might be gaps. Plus, it gives you ideas for meals that everyone will actually enjoy. You can even put it on the fridge so on those “mooooom, we don’t have anything to eat” days, you can point them in the right direction.Ease Up on the Pressure
Teens get a lot of comments about their appearance and what they eat—from friends, social media, and sometimes even family. Avoid adding to that pressure. Skip the “just take one more bite” or “you need to eat more” talk. Instead, we’ll cover some positive ways to encourage them later in this post.
How Picky Eating Affects Health and Social Life
When teens don’t get enough variety in their diets, it can lead to nutrient gaps that affect their energy, mood, and overall health. But food is more than just fuel—it’s also about connection, culture, and having fun. If your teen feels limited in their food choices, social situations like going out with friends or eating at someone else’s house can become stressful or isolating. For some, this can overlap with body image concerns or disordered eating patterns, especially if they start cutting out foods to fit into a certain mold.
How You Can Help Your Teen Build a Positive Relationship with Food
1. Be a Role Model
Your teen is watching how you talk about food and your body—even if it doesn’t seem like it. Try to keep food neutral (skip the “good vs. bad” talk), and be mindful of how you speak about your own body or anyone else’s. Sitting down to eat together, even if it’s not every night, helps create a relaxed, positive vibe around food.
2. Get Them Involved
Let your teen help with grocery shopping, meal planning, or cooking. When they have a say, they feel more in control, and it’s a great chance to teach them some basic cooking skills. Plus, it’s an opportunity to expose them to new foods in a low-pressure way.
3. Stay Flexible
Teens are busy! Sports, school, and social plans mean they’re often grabbing food on the go. Stock up on quick, nutrient-dense options like protein bars, yogurt, fruit, cheese sticks, or trail mix. Trust that you’ve set a solid foundation, and even if every choice isn’t perfect, they’re learning to listen to their bodies.
Motivating Teens to Try New Foods (Without the Eye Rolls)
Let’s be real—saying “It’s good for you” isn’t exactly inspiring. Instead, try these:
Link It to Their Goals
What matters to your teen? More energy for practice? Better focus for school? Clearer skin? Once you know what’s important to them, you can connect food to those goals:
“Carbs fuel your brain and help you power through practice.”
“Protein helps you build muscle and recover faster.”
“Veggies and fiber can keep your gut happy, which can actually improve your mood.”
“Healthy fats like avocado help you stay full and support hormone health, which is super important as your body is _______” (changing/growing/maturing/whatever phrase gives your kid less of an “ick”).
2. Talk About the Social Side
Eating a variety of foods can help your teen feel confident in different settings. Imagine prom night, and the only option on the menu is something they’ve never tried—that can be stressful. Remind them that food is part of celebrating, exploring, and connecting with others.
3. Keep It Chill
No bribing, no guilt trips. If your teen feels pressured, they’re more likely to dig in their heels. Create low-key opportunities to try new things. During dinner, instead of asking if they like the broccoli, try asking, “What was something funny that happened today?” Keeping the conversation light helps food become just food—not a battleground.
4. Bridge the Gap
Try offering foods that are similar in color/shape/texture to foods they already like. This is a super simple version of a more complex concept called “food chaining”. If your kid likes French fries, try offering sweet potato fries. Here are some other examples:
Roasted sweet potato → roasted carrots or butternut squash
Tomato soup → red pepper and tomato soup
Broccoli → cauliflower
Chicken tenders → fish fillet
Cucumber → zucchini
Body Image and Eating Concerns: When to Check In
It’s normal for teens to be more aware of their bodies as they grow. Sometimes, what starts as “picky eating” can overlap with food restriction or body image struggles. If you notice your teen avoiding entire food groups, talking a lot about calories, or seeming anxious around meals, it may be time to gently check in. Asking open-ended questions helps to show you care without passing judgment. Here are a few ways you could check in:
“I’ve noticed your eating habits have changed lately, how are you feeling?”
Ask your child if they are experiencing feelings of shame or guilt around eating
Validating your child if they do share things with you using phrases like, “tell me more” or “and then what happened?” “Im so glad you’re sharing this with me”
If your child is naturally anxious or perfectionistic, it can be helpful to reach out to a therapist for help in this area in addition to working with a Registered Dietitian
Need More Support?
If you’re feeling stuck or worried about your teen’s eating, we’re here to help. Nourished Pediatrics works with families to create realistic, personalized nutrition plans that support teens—whether they’re dealing with picky eating, optimizing nutrition, planning ahead for college eating/meal plans, or just need help figuring out what to eat. Sometimes it helps to have a professional step in—it can take the pressure off your parent-teen relationship (even if you’ve told them over and over again they need protein, not just carbs for every meal). Click here to schedule your initial evaluation.
Written by:
Dietetic Intern Nanci Dillow, RD2Be, BS Nutrition Science, MS/DI at Samford University
& Edited by Danielle Zold, RD, LDN, CLC, CGN
