The Secret to Getting Picky Eaters to Try New Foods

Dealing with picky eaters can feel like a never-ending struggle. One day your child might refuse vegetables, and the next, they’ll reject the same pasta they loved the day before. Sound familiar? You’re not alone—many parents face the challenge of getting their kids to try new foods without turning every meal into a standoff.

But here’s the good news: With the right strategies, you can expand your child’s palate and reduce the frustration. In this guide, we’ll uncover tried-and-tested techniques to encourage picky eaters to explore new foods willingly—and maybe even enjoy the process!

Why Are Some Kids Picky Eaters?

Picky eating is more common than you might think, especially among toddlers and preschoolers. Some common reasons behind picky eating include:

• Evolutionary Caution: From an evolutionary perspective, children are naturally cautious about unfamiliar foods, which may protect them from consuming harmful substances.
• Texture Sensitivity: Some kids are more sensitive to textures and flavors, finding certain foods overwhelming or unpleasant.
• Control and Independence: Children often use food choices to assert independence, especially between the ages of 2 and 5.
• Previous Negative Experiences: If a child associates a certain food with an unpleasant memory (like choking or a stomach ache), they may avoid it.

Understanding the reasons behind picky eating helps us take a more patient, empathetic approach to mealtime challenges.

Top Strategies to Get Picky Eaters to Try New Foods

1. Introduce New Foods Gradually

For many children, new foods are intimidating. Instead of expecting them to eat a full portion the first time, introduce foods slowly. Exposure over time helps kids feel more comfortable.

• Pro Tip: Serve a small portion of the new food alongside familiar favorites. This way, the new item doesn’t feel overwhelming.
• Example: Add a spoonful of sautéed spinach next to your child’s favorite pasta or offer a new fruit slice with their go-to yogurt.

2. Make Food Fun and Engaging

Presentation matters—especially for kids! Turning food into a playful activity can remove some of the pressure and make trying new foods more appealing.

• Ideas:
  • Create “food faces” with fruits and vegetables on a plate.
  • Use cookie cutters to make sandwiches or fruit slices into fun shapes.
  • Make “build-your-own” meals like tacos or mini pizzas, where kids can assemble their own plate.

When mealtime feels like a game, children are more likely to engage with new foods willingly.

3. Involve Kids in Meal Prep

Kids are more likely to eat foods they’ve helped prepare. Getting them involved in cooking builds excitement around trying new things—and boosts their confidence in the kitchen.

• Age-Appropriate Tasks:
  • Toddlers: Wash fruits, stir ingredients, or tear lettuce for salads.
  • Older Kids: Measure ingredients, mix batter, or help with safe chopping using kid-friendly tools.
• Bonus Tip: Let them pick one new fruit or vegetable from the grocery store. When kids have a say, they’re more interested in eating what they chose.

4. Offer Choices to Empower Your Child

Picky eating is often about control. Offering two healthy choices gives your child some autonomy without compromising on nutrition.

• How It Works:
  Instead of asking, “Do you want broccoli?”, ask, “Would you like broccoli or carrots?” This makes it harder for kids to say no while still giving them a sense of agency.
• Why It Works:
  When children feel empowered to make choices, they are less likely to resist the food that ends up on their plate.

5. Use the One-Bite Rule—Gently

The one-bite rule encourages kids to take just a small bite of a new food without the pressure of eating the entire portion. It introduces kids to new flavors while allowing them the freedom to say “no more” if they don’t like it.

• How to Approach It:
  Keep it light and positive. If your child tries one bite, praise them—even if they don’t want to continue eating.
• Pro Tip: Avoid bribes or punishments. The goal is to make tasting new foods feel fun and rewarding, not stressful.

6. Be a Role Model—Eat the Foods You Want Them to Eat

Kids learn by watching their parents, so if they see you enjoying healthy foods, they’ll be more likely to try them too. When you’re eating a variety of foods with enthusiasm, you send the message that trying new things is enjoyable.

• Pro Tip: Avoid making a big deal about your child’s food choices. Instead, focus on setting a positive example with your own meals.
• Example: If you want your child to try salad, eat it with enthusiasm yourself—without pushing it on them.

7. Avoid Power Struggles at the Table

Pressuring, forcing, or bribing children to eat can backfire, leading to resistance or negative associations with food. It’s essential to create a low-pressure environment at mealtimes.

• What to Avoid:
  • Saying, “Just one more bite, and you can have dessert.”
  • Threatening punishments if they don’t finish their plate.
  • Comparing siblings or other kids who eat more.
• What to Do Instead:
  Trust your child’s hunger cues and avoid forcing food. Repeated exposure without pressure will gradually encourage new eating habits.

8. Reward Efforts, Not Eating

Rather than focusing on whether your child eats the food, praise their effort in trying something new.

• Examples:
  • “I’m so proud of you for tasting the new vegetable!”
  • “Wow, you helped make dinner tonight—that’s awesome!”

Recognizing effort reinforces positive behavior and builds confidence, making kids more likely to keep trying new foods.

9. Keep Portions Small and Manageable

Big portions can overwhelm kids, especially with foods they aren’t familiar with. Offering a small piece or a single bite feels more achievable and reduces anxiety.

• Pro Tip: Serve “micro portions”—just one or two bites—of new foods. Kids can always ask for more if they like it.

10. Practice Patience and Persistence

Changing eating habits takes time, and it’s normal for kids to reject new foods at first. Consistency is key—even if they refuse a food today, try again in the future.

• How to Stay Patient:
  Research suggests that it can take 8-15 exposures for a child to accept a new food. Keep offering new foods without pressure, and eventually, they’ll become familiar.
• Example: If your child refuses broccoli the first time, serve it again a week later without making a fuss.

What Not to Do: Common Mistakes to Avoid with Picky Eaters

• Don’t Label Your Child: Avoid calling your child a “picky eater.” Labels can become self-fulfilling and discourage them from trying new foods.
• Don’t Hide Foods: Sneaking vegetables into meals (like in smoothies or sauces) can backfire if kids feel deceived. It’s better to introduce foods openly and positively.
• Don’t Rush the Process: Forcing quick changes can create negative associations with food. Be patient—it’s a marathon, not a sprint.

FAQs: Your Picky Eater Questions Answered

1. What if my child refuses to try new foods completely?
That’s okay! Keep offering small portions without pressure and try introducing foods in new ways (like raw veggies vs. cooked). Repeated exposure builds familiarity over time.

2. Should I offer dessert as a reward for eating healthy foods?
No. Using dessert as a reward reinforces the idea that healthy foods are a chore. Instead, treat dessert as a normal part of the meal routine.

3. How do I handle mealtime tantrums?
Stay calm and avoid turning meals into a battle. Gently remind your child that they don’t have to eat anything they don’t want, but the food will remain available if they change their mind.

4. What if my child only wants to eat one type of food?
It’s common for kids to fixate on certain foods. Keep offering a variety of options and slowly introduce new foods alongside their favorites.

5. How long does it take to change picky eating habits?
Every child is different, but consistent, low-pressure efforts over time will gradually expand their palate.

Conclusion: Small Steps Lead to Big Wins

Helping picky eaters try new foods takes time, patience, and creativity—but it’s entirely possible! By offering choices, involving kids in meal prep, and staying positive, you can transform mealtime from a stressful struggle into an enjoyable experience.

Remember, every small victory counts—whether it’s one bite of broccoli or helping make dinner. Keep trying, stay patient, and celebrate every step forward. Before you know it, your little one will surprise you with their newfound love for foods they once refused.