How to Make Sure Picky Eaters Get The Nutrition They Need #FocusOnTheFacts


This year we’ve made a conscious effort as a family to eat healthy, nutritious foods, and to do so, we’ve included our children in choosing our the foods we eat. But how do you make sure that the picky eater is getting the nutrition he needs?

Our younger son is a picky eater – meaning he could easily survive off cheeseburgers, pizza, and crackers. It’s a struggle to get him to eat fruits and veggies, so I have to get creative when it comes to making meals, and being sure to choose the right snacks.

We want to have our kids choosing nutritious foods, instead of foods that simply appear healthy – and how do we do that? By teaching them how to check the Nutrition Facts on food! The Nutrition Facts table (NFt) is found on most packaged food products in Canada, including our favourite breakfast cereals, canned goods, and frozen foods. The Nutrition Facts table is KEY in helping you choose the nutritious choice for your growing kids!

While our son is still too young to read, our 11 year old is excited to teach her brother all about the Nutrition Facts table and help our picky eater choose nutritious foods!


The Nutrition Facts table is very easy to use, once you get the hang of it! It gives you information on:

  • serving size
  • calories
  • % of DV (daily value)


It’s easy to compare food using the Nutrition Facts table! First check on the serving size when comparing packaged foods, compare the calories based on serving size, and look at the percentage of daily value of nutrients found found in each food.

The % of DV works like this: 5% or less is a little, 15% or more is a lot – so check to see if the food has the nutrients you’re looking for, like fibre, protein, and vitamins! Doing this can help you decide if the food is a nutritious choose for your and your family – and especially for your picky eater!


Foods high in sugar, sodium, and saturated + trans fats are not ones I would prefer for my picky eater to choose. It’s easy to compare products right in the grocery store if you take a few moments to consider the nutritional value in the food you choose.

You can learn more about making informed food choices by heading to the Focus on the Facts website and taking the quiz for a chance to win a $300 grocery gift card!


It can be tricky to make sure that your family is getting the nutrition they require, especially when someone is a picky eater! That’s why I try to get them involved with food choices, and I try to educate them so that they can make their own choices as they grow up!

Do you read the Nutrition Facts table when choosing your food? How do you make nutritious choices for your family?

And head over to Focus on the Facts to test your knowledge and enter to win a $300 Grocery Gift Card!


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