My Teenager is a Picky Eater: What to Do (and What Not to Do)

Worried that your teenager is a picky eater? Learn what causes picky eating in teens, what not to do, and how to support them.

If you thought picky eating was just a toddler phase, you’re not alone. Many parents are surprised (and frustrated) to find their once adventurous eater is suddenly turning down entire food groups during their pre-teen or teen years. If you’re saying “my teenager is a picky eater,” this post is for you, and you’re certainly not alone.

Why Picky Eating Doesn’t Always End In Early Childhood

Picky eating isn’t just a toddler thing, and if you’re deep in the teen years, you know exactly what I mean. While it’s common to focus on selective eating in the early years (and if you’re there, check out my guide to picky eating in kids), the truth is: it doesn’t always fade with age.

In fact, research shows that picky eating doesn’t necessarily disappear with age (unfortunately, for us parents). In fact, studies have reported a wide range in the prevalence of picky eating among children and adolescents, from about 5.8% to as high as 59%. While exact data in teens is limited, many pediatric dietitians, myself included, regularly support families navigating selective eating well into the teen years.

What Makes Teens Picky About Food?

As teens become more independent and aware of their preferences, things like sensory triggers such as those with picky eating and ADHD, social pressures, and even emotional well-being can influence their eating habits. These are also the years when things like skipping meals, unstructured eating, or even dieting desires can pop up, especially if they’re getting nutrition information from TikTok or feeling pressure to change their body. (If you’re navigating this, you might also find my post helpful on what to do if your teen wants to go on a diet).

As a mom to an almost-teen who used to eat ALL the foods like a champ, and is now – and I would never tell her this – going through a lengthy and, at times, super frustrating picky eating phase, I fully understand how it feels to have a picky teen.

Let me just say this: If your teenager is a picky eater, you’re in good company. And more importantly, there is still lots of time to support them in building (or returning to) a diet that includes a variety of nourishing foods, and a flexible, peaceful relationship with food — without pressure, shame, or power struggles. If you’re looking for practical ideas to help bridge the gap, you might love my teen-friendly lunch ideas and snack ideas for teens, both packed with realistic options they’ll actually eat.

Why Is My Teenager Still a Picky Eater?

Normal developmental changes in autonomy and identity

Teenagers are wired to seek independence, and food can be a way of expressing that. Suddenly rejecting familiar meals might be your teen’s way of saying, “I decide what goes into my body.” This autonomy is developmentally appropriate – even healthy – but it can be frustrating when it shows up at the dinner table. The key here is to support autonomy while still providing structure. That means allowing them to voice their preferences, giving them a say in meal planning, and involving them in food choices in age-appropriate ways.

Honestly, the best way to handle this is to keep doing what you’ve always done – offer (and have available) a variety of foods without pressure, creating a positive eating environment and try not to draw too much attention to it. The more we harp on it, the more our teen will push back and likely stay stalled in the picky phase.

Increased sensory sensitivity

Sensory sensitivities don’t always fade with age. Some teens become even more attuned to the texture, smell, or visual presentation of food. Hormonal changes around puberty can heighten taste and smell perception, making certain foods more intense or off-putting than they once were.

If your pre-teen or teen is suddenly rejecting foods they previously enjoyed, this might be part of the reason why. Being aware of these changes and respecting that this is where they’re at, while continuing to do what’s within your control (providing a wide variety of nourishing foods, including lots that you know they love, without pressure or stress) is all you can do.

Emotional and mental health factors

It’s easy to assume that picky eating in teens is just a phase — something they’ll grow out of. But for some teens, there’s more going on beneath the surface. Mental health challenges like anxiety, depression, or obsessive-compulsive tendencies can affect how they experience food.

These struggles don’t always look like classic mental health symptoms. Instead, they may show up as food rigidity, refusal to try new foods, or intense distress at meals.

In some cases, what looks like picky eating might actually be something more complex like Avoidant/Restrictive Food Intake Disorder (ARFID). This eating disorder isn’t about body image. It’s rooted in fear of eating, often tied to sensory sensitivity, past food trauma, or anxiety about choking or nausea.

ARFID can show up in childhood. But it may worsen or first appear during the teen years, especially during stressful times or major transitions, like starting high school or changing friend groups.

If your teen is:

• Panicking or shutting down at mealtimes
• Eating from a very short list of “safe” foods
• Losing or gaining weight unexpectedly
• Or seems consumed by worry about certain food textures, smells, or eating situations…

…it might be time to reach out for support. This doesn’t mean there’s something “wrong” with them, but rather, that they need compassionate, specialized help to untangle what’s going on.

As a parent, it can feel really scary and confusing to navigate this, especially when your go-to strategies no longer seem to work. The most important thing you can do is stay curious instead of controlling, and approach their eating struggles with empathy rather than judgment. You don’t have to fix it all on your own. Dietitians (like me!), pediatricians, and therapists who specialize in teen mental health and eating behaviors can work together to support your family and your teen’s relationship with food in a safe and sustainable way.

Body image concerns and diet culture influence

Teens are exposed to diet culture through social media, peer groups, and even well-meaning adults. Some “picky” behaviors, like cutting out carbs or avoiding fats, may actually be early signs of disordered eating driven by body image concerns. If your teen is expressing fear or guilt around food, or they seem preoccupied with their appearance, size or weight, or your teen wants to go on a diet, these are all red flags worth exploring with a healthcare provider. Reinforcing weight and food neutrality at home and steering clear of diet talk or restrictive practices can be powerful ways to buffer against outside influences.

Peer influence and social comparison

In adolescence, the fear of judgment is real. Teens might avoid foods they perceive as “weird” or embarrassing to eat in front of peers. Think “moms casserole” or strong smelling foods like eggs or tuna. Social environments, like school cafeterias or sleepovers, can influence food choices more than we realize. They may limit their eating in these settings to fit in or avoid drawing attention or embarrassment. Understanding this context can help parents avoid misinterpreting these behaviors as stubbornness.

As a parent, one of the best things you can do is approach these situations with empathy instead of frustration. Stay curious. Try not to take it personally if your teen turns their nose up at a family favourite or avoids bringing homemade leftovers to school. Instead, normalize their need to fit in and gently offer flexible, lower-pressure options that they feel comfortable eating around peers.

What I absolutely recommend is asking them questions to figure out what they do want to see in their lunch or at meals. What turned them off about the other foods? You might learn something surprising. Involve them in packing or planning meals they feel good about — both nutritionally and socially. And most importantly, keep the conversation open and judgment-free. That way, they’ll know you’re on their team.

Past feeding dynamics or limited exposure

Teens who experienced pressure-filled mealtimes, power struggles, or limited food variety in early childhood may carry those patterns forward. If they weren’t given repeated, low-pressure exposure to a variety of foods, they may still feel hesitant — or outright resistant — years later. In some cases, memories of stressful food situations still affect their willingness to try new foods.

The good news? It’s never too late to shift the tone at the table. Even if the early years felt more controlling or chaotic than you’d hoped, change is still possible. Especially when you approach food and feeding with curiosity, trust, and flexibility.

Rather than pressuring your teen to “just try it,” focus on creating a calm, positive mealtime environment. Stay curious in a non-judgmental way. Offer variety without expectation, and model openness to all foods yourself. Acknowledge their preferences without shame, and try to bring food back to a place of connection, not conflict.

You might even involve your teen in grocery shopping, choosing new recipes, or prepping meals. This gives them some agency and can go a long way in rebuilding confidence and trust around food.

Busy schedules and hunger dysregulation

Let’s face it: teens are busy. Well, mine are anyway! Between early classes, after-school practices, part-time jobs, extracurriculars, and social lives, they can go hours without eating — and claim they’re “totally fine”… until they’re absolutely not. Cue the hanger, the mood swings, and the sudden crash that leaves them ravenous, irritable, and totally uninterested in anything unfamiliar.

When teens reach a point of extreme hunger, their bodies shift into survival mode. Blood sugar levels drop, stress hormones rise, and their brain is focused on one thing: fast, familiar fuel. In that state, they’re far more likely to crave high-energy, predictable foods (like chips, crackers, or granola bars) and far less likely to try something new. Novelty feels like a threat, not an adventure, when your body is running on empty.

And here’s something else: if someone waits too long to eat, especially a growing teen, their hunger cues can actually shut down. The body adapts by turning off appetite signals as a protective mechanism. This is why some teens say they’re “not hungry” all day and then come home and eat everything in sight. Their body has learned to mute its own needs until it feels safe again.

So, what can you do?

• Build in structure. Even if your teen eats on the go, having consistent anchor points, like a protein-rich breakfast, a midday snack, and a balanced after-school option, helps regulate blood sugar, mood, and appetite.
• Normalize snacks as self-care. Teach them that eating isn’t just about avoiding hunger, it’s about supporting energy, focus, sports/activities and even emotional resilience.
• Prep grab-and-go options together. Teens are more likely to eat regularly when food is visible, easy to access, and something they’ve had a say in. Think smoothie packs, wrap sandwiches, yogurt parfaits, or energy bites they can grab between activities.
• Support without control. If your teen skips meals or comes home ravenous, avoid the urge to scold or control. Instead, offer food non-judgmentally and help them connect the dots between how they feel and what their body needs.
• Use hunger awareness, not pressure. Encourage your teen to check in with their body throughout the day, even a simple “Have you eaten anything in the last few hours?” can gently prompt more consistent fueling without micromanaging.

The goal isn’t perfection, it’s gentle consistency. When teens are fed regularly and feel safe and supported around food, they’re more open to variety, more resilient to stress, and more in tune with their own needs.

What Not to Do With a Picky Teen

It’s hard not to worry when your teen’s food preferences seem stuck. But certain approaches tend to backfire and can damage the trust and connection that are so important during the teen years.

Avoid pressure or bribery

Saying “Just try a bite – you used to LOVE this food. We have your favourite dessert tonight too” might feel harmless, but teens often perceive it as manipulative or condescending. This kind of pressure can create power struggles and erode trust at mealtimes. Instead, offer foods without fanfare and allow your teen to choose whether or not to engage with them.

Don’t label them in front of others

Comments like “He’s so picky” or “She’s all of a sudden a picky eater – she used to eat everything!” or “She never eats anything” made in front of friends or family can feel embarrassing or shaming. This can lead to your teen feeling self-conscious or even more resistant around food. Speak about food neutrally and privately if concerns arise.

Stop comparing

Saying things like “Your sister eats everything” or “When I was your age, I ate whatever was put in front of me” might seem motivating, but they typically lead to resentment. Comparison rarely inspires change and often shuts down communication. Every teen is different and deserves to be understood in their own context.

Skip the sneaky tactics

Hiding vegetables in meals or tricking your teen into eating certain foods might work once or twice, but it damages trust. Teens value honesty and autonomy, and feeling deceived about their food can make them even more guarded. If you want to include veggies, do so visibly and offer them as a choice.

Instead of falling into these common traps, focusing on open communication, low-pressure exposure, and mutual respect can go a long way in supporting your teen’s relationship with food.

10 Practical Ways to Support if Your Teenager is a Picky Eater

So, what does work? Supporting a teen’s evolving food preferences takes patience, curiosity flexibility, and a collaborative approach. While younger kids often rely on the Division of Responsibility (DoR), teens are developing more autonomy and may need a modified version – one that still offers structure but invites their input.

Here are some realistic, respectful strategies that help:

1. Involve teens in food planning and preparation

Ask them to help plan meals, shop for groceries, prepare and cook meals and share recipes they’d like to try (hint: Tiktok is a treasure trove of recipe ideas). Involvement builds investment, and teens are more likely to try something they had a hand in choosing or making.

2. Get really curious instead of judgy

Ask non-judgemental questions about why they don’t love a certain food, or why a type of food always returns in their lunch. You might be surprised by the answers they give! There may be a simple shift or fix that changes the game.

3. Keep safe foods available alongside new ones

Instead of eliminating their preferred foods, continue to serve them alongside a variety of other options. This ensures they’re getting enough to eat while still having the chance to explore other tastes and textures.

4. Offer low-pressure exposures outside of mealtimes

Teenagers are more likely to try new things when there’s no spotlight. Think taste-testing during food prep, having snacks out during homework or TV time, or casual food-based activities like baking or gardening.

5. Serve meals family-style

I live by this, and my kids (including teens) all love it because it allows them to feel in control over what goes on their plate, it respects their autonomy and desire for control, and it’s super easy for you! Many preteens and teens don’t love mixed meals, so having all of the ingredients separate can help.

6. Respect autonomy while setting boundaries

Let teens make their own choices within a structured environment. For example, “We’re having pasta tonight, do you want yours with meatballs or just sauce?” This respects their independence without turning the kitchen into a free-for-all.

7. Model flexible eating habits

Show your teen that it’s normal to eat a wide range of foods, enjoy treats without guilt, and experiment without needing everything to be “perfect.” Your calm, neutral approach will speak volumes.

8. Validate their preferences without giving them all the power

Acknowledge that they may not like something and that it’s okay, but gently keep offering. “I hear that mushrooms aren’t your thing. I’ll still include them for the rest of us, and you can skip them if you’d like.”

9. Provide structure without rigidity

Structure is still important for teens. Aim for regular meals and snacks, and avoid falling into the trap of being a short-order cook. That said, a little flexibility, like offering DIY meals or variations, can help avoid unnecessary conflict.

10. Don’t make a big deal out of it and ride the wave

Just like when they were toddlers, this phase eventually passes. The more calm, neutral and grounded we stay, the less likely it will carry on forever.

When to Worry About Teenage Picky Eating

Some picky eating is normal. But certain signs might suggest something more serious:

• Dramatic weight loss or low weight for age/height
• Picky eating in combination with preoccupation with weight or size
• Anxiety or distress around food and meals
• Extremely limited variety (e.g., fewer than 10 foods)
• Avoidance of entire food groups
• Skipping meals frequently or avoiding eating around others

These can be signs of disordered eating or ARFID. In these cases, it’s important to consult with a pediatric dietitian or therapist who specializes in adolescent feeding challenges. Our team at Centred Nutrition Collective is here to support you.

FAQs

Why is my teenager still a picky eater?

There are many reasons a teen might continue to be selective with food. These can include asserting autonomy, experiencing sensory sensitivities, navigating anxiety or emotional stress, and reacting to earlier feeding patterns. Teen years are a time of growth and transition, and food preferences can shift in response to internal and external pressures. Your teen isn’t broken—they’re human, and their needs are evolving.

Should I force my teen to try new foods?

No. Forcing or coercing teens to eat usually backfires and can lead to resentment or increased resistance. Instead, try offering new foods in low-pressure ways, like placing them on the table without comment, inviting your teen to help with cooking, or including new ingredients in build-your-own meals. Give them time, space, and autonomy, while still modeling flexibility and variety.

Is picky eating a sign of an eating disorder?

Not always. But when food restriction is extreme, emotionally distressing, or connected to body image fears, it can signal something deeper. If your teen avoids entire food groups, has sudden weight loss, or expresses guilt or fear around food, it’s wise to check in with a registered dietitian or therapist trained in disordered eating. ARFID and other feeding concerns often first emerge in adolescence and can be effectively supported with early intervention.

What’s a realistic goal for helping a picky teen?

It’s not about turning them into adventurous eaters overnight. A more realistic goal is helping your teen build a more peaceful and flexible relationship with food – one where they feel empowered, not pressured. This might mean expanding their repertoire slowly over time, helping them feel more comfortable around a variety of foods, and reducing fear-based avoidance.

Can picky eating affect a teen’s nutrition?

Yes, but it doesn’t always lead to deficiencies. Many teens meet their needs in creative ways, especially when safe foods are nutrient-rich. That said, if you’re concerned about energy, growth, or nutrient intake, it’s worth checking in with a registered dietitian to get personalized support and peace of mind.

Bottom Line

Picky eating in the teen years is common AND manageable. This isn’t a parenting failure or a sign that you’ve done something wrong. It’s an opportunity to stay connected, stay curious, and support your teen as they continue building their relationship with food. And it’s likely comforting to hear that it’s quite common, so you’re not alone (and that it’s a phase that will pass).

Prioritize connection over correction. Hold space for their preferences while gently inviting exploration. And remember: You don’t have to do this alone.

Need support? Our team at Centred Nutrition Collective is here to help you navigate teenage picky eating with confidence and compassion.