How to Create a
Happy and Healthy Eater
Rogers Bridge » How to Create a Happy and Healthy Eater
First time parents often hear about how easy it is to transition your baby to solid foods. You may
expect to sit your child in the highchair, cut up food nice and small, and see your child open their
mouth, chew, and swallow with no problem. The expectation for most parents is that all of a
sudden, and with very little prompting, your kid will eat everything and accept any type of food
offered.
But, as many families soon realize, feeding doesn't always go as planned — and that's okay.
Transitioning to solid foods may come with unexpected complications or difficulties you do not know how to handle. You may notice your child is very picky when it comes to eating at mealtimes. Instead of happily eating the food you provided, your child may scream, throw, run away, or refuse. The next thing you know you may be chasing your child around the house trying to get them to take a bite of any food just to make sure they are fed.
Despite what you may have been told, feeding your child solid foods can be exhausting and, if not handled appropriately, lead to further complications down the road.
To help make the transition to solid food easier for families, we have compiled a list of helpful tips and ideas to smooth the way and promote a happy and healthy eater.
Top 5 Strategies for Transitioning Baby to Solid Foods
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Family-Style Meals: Make Mealtime Social and Simple
Children are more likely to try foods when they see their caregivers and siblings enjoying them. Serve meals together as a family when possible—yes, even snacks!
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Keep distractions (like toys and screens) away from the table.
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Model how to eat, chew, and enjoy different foods.
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Use phrases like, “Mmm, this is sweet and crunchy,” instead of asking your child to take a bite.
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Even if your child isn’t eating yet, being at the table builds routine and helps them associate mealtime with connection and comfort.
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Set a Mealtime Routine with Consistent Structure
Children thrive on routines. Create predictable steps leading up to each meal:
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Wash hands together
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Set the table (your child can help!)
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Sit in a well-supported seat at a table that’s just the right height
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A familiar routine gives children a sense of control, reduces anxiety, and supports their sensory system so they’re more ready to try new foods.
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Time It Right: Offer Meals and Snacks Every 2.5–3 Hours
Young children do best with 3 meals and 2–3 snacks spaced throughout the day. This gives their bodies time to build hunger and reduces grazing between meals.
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Meals: ~20–30 minutes
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Snacks: ~10–15 minutes
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If your child skips a meal, that’s okay. Avoid offering food between scheduled times (unless advised otherwise for medical reasons). Over time, their appetite and eating patterns will regulate.
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Note: Children with medical or feeding concerns may need an adapted approach. Always consult your pediatrician or feeding therapist if you’re unsure.
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Embrace the Mess: Let Them Explore
Messy play is a key part of feeding development! Touching, smelling, squishing, and even tossing food can all be part of how a child learns that food is safe.
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Let your child help wash veggies, stir batter, or mash bananas
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Encourage self-feeding—even if it’s sloppy
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Don’t be afraid of food on their hands, face, or tray
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The more familiar food becomes through sensory exploration, the more likely your child is to eventually taste and eat it.
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Use Language That Encourages, Not Pressures
Talking about food in a positive way helps build curiosity. Describe how it feels, smells, and tastes using fun, neutral language.
Try saying:-
“This carrot is orange, crunchy, and sweet!
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“The mashed potatoes are soft and warm.”
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Avoid saying:
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“Just try one bite.”
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“If you eat this, you’ll get dessert.”
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“You have to eat your veggies.”
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Instead of bribes or rewards, focus on keeping the mealtime environment low-pressure and engaging. Invite your child to help choose produce at the store or stir ingredients in the kitchen. These small moments of connection build confidence and interest in food over time.
Remember – Helping your child become a happy and healthy eater isn’t about getting them to clean their plate—it’s about building positive, lasting habits. Be patient, consistent, and kind to yourself along the way.
While these strategies work well for many families, if you find that you’re unable to implement them successfully or mealtimes continue to feel overwhelming, it may be a sign that something more is going on. In these cases, we recommend seeking a feeding therapy evaluation.
If you’re concerned about your child’s feeding development or mealtimes are a daily struggle, we’re here to help. Our feeding therapists at Rogers Bridge Pediatric Therapy offer evaluations and personalized support for families just like yours.
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