In the cozy chaos of the Thompson household, dinner often turned into a battlefield. Sarah pleaded with little Emma to try just one bite of broccoli, while Mark sparred with Jake over his untouched chicken—both parents worn down by picky eating struggles.

Amid the clatter of forks and firm refusals, one truth was easy to miss: kids’ model what they see. By embracing adventurous eating, cooking together, and bringing joy to the kitchen, parents can turn mealtime tension into a chance to shape lasting, healthy habits.

As the founder of A Perfect Fit, nutrition has always been close to my heart. I was raised in a home where homemade meals mattered. Despite my mom juggling life as an Air Force wife, doctoral student, and mother of five, she always made time for family dinners. Her commitment inspired me—and became the foundation for this company.

Looking back, I’m so thankful my mom took the time to instill healthy eating habits in us at a young age, even if I wasn’t thrilled about being the kid with homemade lunches at school (ha!).

In my nutrition consultations, I often meet parents at their wit’s end, desperate to improve their family’s eating habits. Tired of nightly battles, many give in—letting each child order their own DoorDash meal just to keep the peace. The question I hear most often is, “How do I actually make this work?” My answer is always the same: you keep trying.

Research shows kids may need to be exposed to a new food 8 to 15 times before they begin to accept it. But in today’s fast-paced world, we might offer a carrot once—face rejection—and never serve it again, just to avoid the fight. That’s not how we raise adventurous eaters.

Letting children choose separate meals or snack instead of dinner only deepens picky eating habits. Growing up, my mom had a simple rule: one dinner for everyone. If you liked it, great. If not, that was still the meal. You either ate—or went to bed a little hungry.

Contrast that with today’s dynamic, where kids often dictate the menu or skip meals altogether, with snacks offered as backup. It's well-intentioned, but ultimately it chips away at the development of healthy food boundaries.

So, how do we help our kids grow out of picky eating? We parent with intention.

Here are my top tips for tackling picky eating:

Serve one meal: Everyone eats the same dinner—no short-order cooking.
Clear out the snack stash: When snacks aren’t readily available, kids are more likely to eat what’s offered at mealtimes.
Eat at home often: Cooking at home helps you control ingredients and gives kids a front-row seat to healthy habits.Our team of personal chefs at A Perfect Fit loves involving your kids in the cooking process.
Offer variety regularly: Keep rotating proteins and vegetables to gently stretch their comfort zones.

Looking back, I’m incredibly grateful my mom instilled healthy habits early on—even if I wasn’t exactly thrilled about being the kid with homemade lunches at school (ha!). It wasn’t about perfection. It was about consistency, love, and showing up—meal after meal.

Rachael Lewis