Feeding Picky Eaters: 5 Tips from a Performance Dietician

If you’ve ever packed a healthy lunch only for it to come back untouched or struggled to get your athlete to eat anything beyond pasta, chicken nuggets, or “just snacks,” you’re not alone. Picky eating is common among youth athletes, and while it may seem like just a phase, it can have a real impact on their energy, recovery, and performance.   

As a performance dietitian, I’m here to reassure you that your child can be a picky eater and still be well-fueled with the right strategies, consistency, and support from home.   

Why Picky Eating Matters in Sports  

Youth athletes have higher nutritional needs due to their growth, school demands, and training load. If their diet is limited or lacking in variety, they may experience:  

• Low energy levels  

• Poor focus  

• Slow recovery  

• Higher injury risk  

• Missed growth milestones  

It’s not just about calories. It’s about quality fuel, and picky eaters may not be getting enough of it.   

Top Challenges Parents Face  

• Refusal to try new foods  

• Avoidance of fruits, vegetables, or proteins  

• Preference for “beige” or carb-heavy foods only  

• Eating too little during busy or stressful days  

So, what can you do without turning mealtime into a battle?  

Smart Strategies to Fuel Picky Athletes   

1. Meet Them Where They Are  

Start with the foods they do like and build from there. If they’ll only eat pasta, great! Add in olive oil, grated cheese, or a protein-rich sauce. One of my favorite “hacks” is roasting peppers and mushrooms and blending them into the pasta sauce—a great way to sneak in more veggies without changing the taste! Like toast? Try nut butter or avocado spread.  Small, simple, changes build trust and exposure.   

2. Fuel First, Then Fine-Tune  

In the performance world, we say: fuel first, perfect later. If your athlete’s meals aren’t “ideal,” that’s okay. Prioritize energy, think about carbs, healthy fats, and some protein before chasing perfection. Energy is the foundation; variety can come with time.   

3. Keep Performance the Focus  

Instead of saying, “You need to eat more broccoli,” try, “Your muscles need more fuel to get stronger for Saturday’s game.” Connecting food to athletic goals, such as endurance, speed, or recovery, makes nutrition more meaningful and motivating for young athletes.   

4. Make Snacks Work for You   

If your child eats small portions or avoids meals, snacks are your secret weapon. Offer energy-packed options like:  

• Smoothies with fruit, Greek yogurt, and nut butter ** this is another great area to sneak in some veggies too!  

• Whole-grain toast with avocado or nut butter with bananas  

• Trail mix or granola bars with protein  

• Apples and peanut butter  

These can bridge gaps and help meet daily fuel needs without overwhelming them with big meals.  

 5. Turn Trying New Foods Into An Activity  

One of my favorite ways to get athletes involved in expanding their palate is to turn it into an activity. I call it “Taste the Rainbow”. Have your athletes pick out foods of each color of the rainbow to try. I always say, if they don’t like it the first time, try it again in a different way. Can we add a sauce, cook it a different way, or even combine it with something else! This is a great way to get your athlete involved!  

6. Reduce Pressure, Build Routine  

Mealtime pressure often backfires. Instead, create a structure that includes three meals and 2–3 snack opportunities a day, with a mix of familiar and new foods. Let them have some control by offering choices within boundaries (e.g., “Do you want peanut butter toast or a smoothie?”).   

When to Ask for Help  

If your athlete is consistently low on energy, unintentionally losing weight, avoiding entire food groups, or exhibiting signs of disordered eating, consider reaching out to a pediatrician or sports dietitian. Early support makes a big difference.  

The Bottom Line  

Picky eaters can still be high-performing athletes. You simply need a flexible and creative approach. Focus on fueling first, use familiar foods as a foundation, and continue to link nutrition to their athletic goals.  

You’re not just feeding a body; you’re fueling potential. With your support, even the pickiest eaters can grow into confident, well-fueled competitors.  

Need personalized support? A performance dietitian can help create a personalized fueling plan that suits your child’s tastes and training schedule.