Nourishing Picky Eaters

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Sarah Derry | Picky Eating & ARFID Dietitian - I help kids with extreme picky eating go from surviving on a handful of foods to feeling safe, confident, and flexible around food so that food stops controlling their life
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10/15/2026

Ready for some tough love? 🫶🏻🙂

✨The way you handle snacks can make or break your child’s eating✨

Yup. I said it.

So if your child is still struggling with picky eating and you haven’t revamped your snacks yet…. Listen up!!

These are 3 big mistakes your making! ⤵️

1️⃣ Serving only carbohydrate-based “snacky foods” at snack time (for example ONLY goldfish, cereal or crackers).

Your child burns right through these foods and they provide very little nutrition. When serving these foods, pair them with a protein, fat, and/or fiber source to fill your child up, nourish them, and expose them to more foods.

2️⃣ Allowing your child to graze all day. I know it’s hard when you have a picky eater because you just want them to eat…

But grazing actually WORSENS picky eating. It squashes your child’s appetite so they’re never hungry enough to be motivated to try new foods.

3️⃣ Giving your child a “rescue snack” when they don’t eat their meal

Again, I know it’s hard when your child barely eats. But when you give them a snack 5 minutes after they refused their dinner, you’re reinforcing that habit of skipping meals to have snacks instead.

To prevent this, establish a meal and snack schedule and stick to it. Also, make sure there is at least 1 safe food at every meal so your child can eat!

PS This is just one of the creative feeding strategies that you’ll learn and apply in my 4 month program, the KIND Feeding Academy. Next available start date is in August. Comment “Program” to learn more!

10/15/2026

It’s all here waiting for you! ☺️⬇️

If you’re the parent of a *super* picky eater, and you’ve tried EVERYTHING to help your picky eater…

…but you’re still stuck and not sure where to go from here….

Welcome!! You are FINALY in the right place! 🥳

Nearly ALL of my clients came to me after trying every picky eating strategy and intervention without success...

But after just a few months of coaching, they are FINALLY on the right track making progress and enjoying mealtimes again!

So what is so different about my approach?

➡️ I figure out WHY your child is struggling and create a custom plan for your family with all the right tools and strategies.

➡️ I give you daily support and accountability so you’re never alone or confused. I make sure your weekly action steps are realistic for YOUR life, so that it’s easy to stay on track.

➡️ I work with both you AND your child, individually and together, so that both of you know EXACTLY what to do. AND you’ll finally be working WITH each other instead of AGAINST each other! 🥳

➡️ We work on age-appropriate mindset and motivation with your child so that they actually WANT to try new foods 🤯 (your child will actually start to ask to try new foods… it’s wild! 😜)

Want more info on my 4-month coaching program? Drop the word PROGRAM below and I’ll send it to you!

Not ready for coaching yet? No worries! Binge my content for TONS of simple, respectful, and effective tips to reverse picky eating, and follow for more!

10/14/2026

Here’s the plan 🤓⬇️

1️⃣ I’d remove ALL pressure at mealtimes and reestablish that trust with my child 🩷

2️⃣ I’d set a good mealtime foundation with a schedule that eliminates grazing. I’d also stick to my mealtime role of providing the food, and would let my daughter be in charge of eating the food (no forcing her to try a bite or eat 3 more bites)

3️⃣ I’d rotate my daughter’s preferred foods AND make small changes to her foods to help increase flexibility (we would do this collaboratively and with her knowledge).

4️⃣ I’d make a list of all the foods my daughter eats and look for patterns in her food preferences. I’d also look for gaps in nutrition and come up with a handful of strategic new foods to prioritize for the next month.

5️⃣ I’d teach her all the tools she needs to learn about new foods, cope with unpleasant tastes, problem solve around food, and have a growth mindset. (This is HUGE!!)

Feeding challenges can be really tricky. Having an actual plan instead of trying the next picky eating hack out there will get you the lasting results you’re looking for!

Try out this plan here! And follow along for simple and effective picky eating advice. 🩷

And if you’re at the point where you’re looking for more support, I’d love to support you further in my 4 month coaching program. In the program I’ll give you a customized step by step plan for YOUR child and will be there to guide you every step of the way!

Want to learn more? Drop the word “help” below and I’ll send you my 7 minute program video to see if it’s a good fit!

Sometimes, the silliest ideas lead to the BIGGEST wins. 😂❤️It might look like we’re just playing, but we’re helping her ...
10/14/2026

Sometimes, the silliest ideas lead to the BIGGEST wins. 😂❤️

It might look like we’re just playing, but we’re helping her get comfortable with foods that feel scary.

The goal is NOT to get them to take a bite every single time.

Sometimes the win is touching a food they wouldn’t touch before, licking it, or even talking about it.

And sometimes they surprise you and actually eat it! 🥳

✨This little girl has been working with me weekly for about a month.✨

And Mom has been keeping the progress going at home by knowing exactly what foods to offer and what to say when her daughter gets stuck.

And she’s already ASKING to try new foods and becoming flexible with foods she was once super rigid about🤯

THIS is what can happen when kids get the support they need and parents have a plan that’s simple to follow at home ❤️

If you’re tired of the same 10 foods on repeat and constantly wondering what to do next, I can help!!

In Beyond Picky, I’ll learn everything about your child’s eating and give you the right strategies for THEM, so that you can stop guessing and start helping your child eat more foods without the fear or tears!

💕 Comment Beyond and I’ll send you more info!

*this post was shared with mom’s permission!*

10/14/2026

This is NORMAL! Here me out 👇🏻

Your child KNOWS you want them to try new foods…

They want to make you proud…. 🥰

So they try a new food and say they like because they know it’s what you want to hear and they don’t want to let you down.

But THEN they have that “uh oh” moment where they realize “ahhh now mom/dad is going to expect me to eat this all the time and I’m still not sure about this food yet”

… So they sort of retreat and say “I don’t like it!” the next time it shows up on their plate 🫠

Here’s how to handle this:

➡️ YOU need to know that learning to like new foods happens on a continuum. Most kids don’t know they like something on the first try. It takes time. Teach your child this too!

➡️ Stop asking your child “do you like it?” after they try a new food. Instead, ask them “what do you think”…. Or “what does it taste like”…. Or don’t even ask them anything!

➡️ play it cool - whether your child tries it or not… whether your child likes it or not… whether your child eats it the next time or not… your child needs space to explore and learn WITHOUT the pressure and expectations

It’s common for a new food to bounce back and forth on the way to your child accepting it.

Just go with the flow, keep serving it, keep your emotions in check, and support your child 🩷

And if you’re at the point where you’re looking for more support, I’d love to help you in my 4 month coaching program. In the program, I’ll give you a customized step by step plan for YOUR child and will be there to guide you every step of the way!

Want to learn more? Drop the word “help” below and I’ll send you my 7 minute program video to see if it’s a good fit!

10/14/2026

Are you at your breaking point? 🙋‍♀️

Many of my clients came to me at their breaking point too…

They tried alllll the things to help their picky eater…

Nothing worked… 😵‍💫

And they ultimately waved the white flag 🏳️ and stopped trying.

And you know what happened?

👉 Their kids’ eating got worse

👉 Their mealtimes were still stressful

👉 Deep down, they still wanted to help their child but felt helpless.

Fast forward to after getting my support - my clients ALWAYS tell me they wish they had gotten help sooner 🩷

Because they realize they didn’t have to waste all that time and energy struggling alone and trying strategies that were wrong for their child.

It doesn’t have to be so hard. With the right support and approach, mealtimes can feel GOOD to your family too! 🩷

If you need help with this too, comment “help” and I’ll send you more info!

And if you aren’t ready for help yet, follow along for tons of effective and simple tips to reverse picky eating 🙌🏻

10/13/2026

Here’s the deal ⬇️

Hiding veggies [or insert other food here] as a tactic to get your kid to eat them is NOT the way to reverse picky eating and help them learn to love new foods. 🤷‍♀️

Why? Because…

1️⃣ Your child may learn to like that food LESS! When kids find out you had to hide it, they think “WOW, carrots must be REALLY bad if mom had to hide them from me!” 🥕

2️⃣ Your child loses trust in you and will be more skeptical of and resistant to the foods you serve them in the future. 🧐

3️⃣ Your child isn’t exposed to the food in its whole form, so they miss out on opportunities to actually learn to like that food.

4️⃣ If you sneak in a disliked food into one of their favorites, you risk them dropping their favorite food too. 😩

I’m all for boosting the nutritional content of foods, but the more honest you can be with your child about it, the better their chances of long-term success.

If hiding veggies still feels like the best option for your child at this point, that’s okay. At the very least, if your child notices, own up to it. Don’t tell them it’s popcorn chicken if it’s really cauliflower!

Also, keep offering those whole veggies too so your child keeps practicing!

Questions? Thoughts? Let me know ⬇️

And don’t forget to follow along for tons of tips on how to help your kid learn to love new foods 🥳

10/13/2026

Want your picky eater to actually try that broccoli you keep putting on their plate?? ⬇️

Then serve LESS food!

➡️ Less of their favorite food.
➡️ Less of the broccoli (or any new food you want them to try!)

Why? 👇🏻

Because if you serve a mountain of their favorite food, they’re going to scarf it down FAST, fill up on it, and not even notice that poor little broccoli on their plate.

Aaand if you serve a pile of broccoli, it might be overwhelming and cause them to panic or ignore it.

So do this instead ⬇️

🥦 Start with a TINY amount of the new food so it looks more friendly and welcoming 🙂

🥣 Start with a HALF portion of their favorite.

They can always ask for more if they’re still hungry!

But that pause when they ask for more is your opportunity to see if they’ll notice, touch, smell, or taste the broccoli.

Questions on this?

Follow for more simple picky eating tips that go wayyyy beyond “just keep serving it” 😉

10/13/2026

Step by step here! 🥳⬇️

On our coaching call Monday this kiddo wanted NOTHING to do with the PB&J. In fact, he dashed from the table at the start of the call. 🫣

Here’s what I did! 👇🏻

1️⃣ I first focused on re-regulating him to prevent him from going further into fight or flight mode. I asked him to go find a toy to show me. He brought a ninja turtle and we spent the first few minutes playing with the toy, and then once he was relaxed, we segued into exploring and building a PB&J sandwich with our friend Leonardo.

2️⃣ We explored the PB&J with all of our senses and then chatted about tasting. He was VERY resistant, so I shared a strategy called “fading” with him. I told him how we can slowly add in teeny amounts of the new food and combine it with a BIG amount of a food we already like to help us get used to the taste nice and slowly.

I had him just put a speck of PB on the bread and cover it up with lots and lots of jelly (which he likes). He was considering tasting but was STILL resistant.

3️⃣ Next, I asked him what he was feeling, and he told me he was nervous to taste because he might not like it. We talked about how we can always spit a food right back out if we want to.

We also talked about how nothing bad happens from tasting, and that each time we taste a new food, it gets easier and easier. He ended up biting and spitting out a piece TWICE, with a smile on his face. He was SO proud!

4️⃣ We finished up talking about goals and age-appropriate motivation. We talked about how it would be so cool to go to school and be able to “cheers” his PB&J with his best friend who brings a PB&J every day. We set the goal to practice this food a few more times this week.

✨And guess what, just 2 days later as I’m writing this, he is at school, with a PB&J packed in his lunch that HE asked for, and he’s going to be able to cheers with his best friend🥰✨

Will you try some of these steps with your child? I’d love to know how it goes!

And if you’re looking for a professional who has seen it all and knows exactly to help your child, I’d love to help your family t

10/13/2026

The snack-hack you need ⬇️

✨Stop serving only “snacky foods” for snacks!!!✨

Listen, I’m not here to shame those food… I feed my kids their share of pretzels, goldfish, and granola bars too… all foods fit!!

BUT, if you are always serving your child ONLY these highly palatable, easy-to-like foods at snacks, you’re going to run into a few problems…

1️⃣ Your kid is probably going to end up grazing all day. Packaged snacks typically lack protein, fat, and fiber, so they don’t keep your kiddo satisfied for very long. So your child is going to keep reaching for these snacks allll day long, and it’s probably going to squash their appetite for mealtime. 👎🏻

2️⃣ Your child is going to learn that snacks = yummy easier foods and meals = yucky hard foods 🤷‍♀️…. They might resist those meals and hold out for the yummy snack instead. It will reinforce picky eating.

3️⃣ You’ll miss out on key opportunities to nourish your child AND expose them new foods! Snacks are one of my favorite times to serve a variety because it tends to be a more relaxed setting and can often lead to more food-trying than at dinnertime!

Want to build a better snack for your child? Shift your mindset to creating a “mini-meal”. Steal my formula below: 👇🏻

1. A carbohydrate source (for energy!🏃‍♀️) - bread, cracker, waffle, muffin, oats/cereal, “snack food”

2. A protein and/or fat (for fullness factor 💪🏻) - cheese, hummus, milk, nuts/nut-butter, yogurt, avocado, boiled egg, salami/deli meat

3. Fruit or veggie (for fiber and nutrients! 🍓)

Choose one food from each category and you’ve got yourself a great snack! 🙌🏻

✨bonus points if ONE of the 3 foods is a new/non-preferred food!

Will you try this? Let me know!

P.S. This is just one of the creative feeding strategies that you’ll learn and apply in my 4 month program, the KIND Feeding Academy. DM me to learn more!

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