If your keiki is selective about what they eat, you understand the challenge of making sure they’re getting enough vitamins and nutrients to grow healthy and strong. After we wrote about dealing with picky eaters for the winter 2026 issue of Island Scene, we asked our readers to share some strategies that worked for them. We also talked to HMSA manager of Condition Care Programs and a registered dietitian, August Espinal, about ways to make mealtime enjoyable for everyone.
Build on established preferences
The best place to start is with the food your keiki willingly eats. “List the things your child enjoys in the different food groups,” Espinal says. “This will help you figure out how to build balanced meals for them.”
Then, bridge new flavors through food pairings. “Offer new foods along with their favorites and let them explore,” she says. “It may take 10-15 times trying a new food before it’s accepted. Repetition and consistency are key.”
Fannie Niiyama, whose sons are now grown, received similar advice from their pediatrician. “He used to say that you need to introduce the food again and again before kids will try it,” she says. “I just had to be patient.”
For Charyl Abrena-Agas, serving new foods with favorites worked for her son. “My eldest was once a very picky eater. He's improved a little since we introduced the concept of eating for function versus eating for pleasure,” she says. “We’re sure to balance the functional foods with food he likes. This made an incremental difference.”
Be consistent
It’s good to stick to mealtime routines so your keiki knows what to expect. “Offer meals and snacks at consistent times,” Espinal says. “Coming to the table hungry will help them be ready to eat and learn natural hunger cues.”
Kristen Nemoto Jay implements a similar tactic. “If my girls ask for treats, I tell them to wait until after mealtime,” she says. “That way, they’re hungry and will eat whatever’s in front of them, including veggies. After that, they’re usually too full to eat anything else.”
Get them involved
Including your keiki in meal planning, shopping, or cooking can make a big difference in their attitude toward food. “Let children assist with age-appropriate tasks like washing veggies, stirring, making a shopping list, or helping plan meals for the week,” Espinal says. “This can empower them since they’re part of the decision-making and have a say about what they eat.”
Daniel Isobe recommends having kids help prepare meals. “Including them in the kitchen gives them a sense of ownership,” Isobe says. “Suddenly, food looks and tastes more appealing since they know where the food came from and how it was made.”
Another way to involve your kids is to cultivate a farm-to-table connection and start a garden. “Plant herbs, tomatoes, carrots, or lettuce with your child,” says Espinal. “Even just a small pot on the lanai can engage them, create curiosity, and teach where our food comes from. “
Camille Rockett says that no one was a pickier eater than her second-born son. So, she decided to plant lilikoi. “He enjoyed the process, and we ended up making our own lilikoi shave ice,” Rockett says. “He also liked finding recipes on YouTube that we could make together.”
Similarly, while Tatiana De Mattos Souza’s daughter isn’t a picky eater, they’ve found a fun, food-related activity they both love. “We look at recipe books together. Our favorite is Pretend Soup,” De Mattos says. “The recipes are super easy for kids to follow and healthy.”
Limit distractions
Encourage reconnecting with each other during meals by disconnecting from devices. “Turn off screens and focus on eating and engaging together,” Espinal says. “Ask them about the colors, flavors, or textures of their foods to engage all of their senses.”
The American Academy of Pediatrics (AAP) recommends media-free meals for kids because when they’re watching a gadget, it’s easy for them to eat mindlessly, leading to overeating. Plus, being able to communicate with others during a meal is an important skill to develop.
Reassurance for parents
Though your picky eater may be stressing you out, the most common piece of advice was: Don’t worry, they’ll likely grow out of it.
With three boys, Jerilette Cua saw three different eating styles. “I think their preferences depended on their individual personalities,” she says. “My oldest son was extremely picky when he was a toddler, but he's 10 now, and he eats almost everything. My youngest is 3, and he’ll only eat rice, noodles, or bread. He avoids any vegetables or anything with color. I keep telling myself that he'll hopefully outgrow this stage too, like his brothers.”
Jowell Atiz remembers a time when there would be two to three different dishes at one meal just so her children would eat something rather than nothing. “It was very different parenting for me because I was raised to eat whatever was made or go hungry,” she says. “But my husband definitely spoiled them and would make whatever they wanted. The good news is that now that they're older, they've started trying all kinds of foods and liking them. I think for most of us, it's just part of growing up. I think they'll grow out of it eventually.”
Finally, Wendy Nakasone shared that when her son was young, he only drank milk and refused most “healthy” foods. So, his pediatrician recommended giving him a multivitamin and told her not to worry. Nakasone says she trusted her and everything worked out fine. “My son is an adult now,” she says. “And he eats anything. So don’t be too hard on your kid and don’t be too hard on yourself. It’ll work out.”
Talking to your child’s doctor is a good option for worried parents. “If you’re concerned with your children’s eating habits or how it may be affecting their growth, development, or overall health,” Espinal says, “it’s important to talk to their health care team.”
To read a pediatrician’s advice, check out how to deal with picky eaters in the winter 2026 issue of Island Scene. You’ll also find kid-tested, parent-approved hidden veggie recipes, such as hidden-vegetable marinara and salmon and veggie bites.
Keiki in the kitchen
Here are a few easy and healthy recipes perfect for you and your keiki to make:
banana french toast
French toast is a yummy breakfast staple. Adding bananas gives the dish a nutritional boost as they contain potassium, fiber, and more. Plus, if you have cookie cutters, you can make fun shapes!
no-bake strawberry lemon trifle
Fluffy angel food cake paired with sweet strawberries is the perfect dessert! This easy-to-make trifle also has a refreshing lemon tang. Best of all, no oven required.
pretend potstickers
These “potstickers” are so cute that you may find yourself making them on a regular basis. They’re basically tiny, sealed, crustless sandwiches! The only special equipment you need is a dumpling press. You can find them at local grocery stores, Asian specialty markets, or online. If you can’t find a dumpling press, stay tuned for a “fork” hack!
rice cooker mac and cheese
Say goodbye to boxed cheese and macaroni! Not only is our version healthier, more delicious, and customizable, but you can make it in a rice cooker.
yogurt parfait
This refreshing treat is tasty, easy to make, and completely customizable. Swap the vanilla yogurt for your favorite flavored yogurt or use your preferred cereal instead of granola.
Be sure to check out our e-cookbooks, weeknight dinners and season’s greetings.
