Many children have strong reactions to foods like broccoli and Brussels sprouts. Meanwhile, some will only dig into foods that are brown. Every parent faces the challenge of encouraging their picky eaters to try new foods.
If mealtime becomes a battle, take comfort in knowing this experience is common, says Marina Chaparro, RD, a pediatric nutrition expert based in Miami. What we often label as picky eating is typically typical toddler behavior—it’s their way of asserting independence and being cautious about unfamiliar foods.
You provide the options, and that’s your role as a parent, Chaparro explains. “You go grocery shopping and cook the meals. But at the end of the day, the choice to eat what you offer lies with the child.”
This might be tough for parents who grew up finishing everything on their plates. However, if your child is growing normally and their pediatrician sees no issues, then stress isn’t necessary.
You can still adopt strategies to help your picky eater experiment with new foods. Here are helpful tips from experts that could get your child to say yes to whatever they might usually avoid.
1. Let Kids Play With Their Food
Dinnertime can feel like a battlefield when battling a picky eater. The food might remain untouched on the plate. Allow your child to engage with their meal—whether it’s moving, pulling apart, or smelling a vegetable. These actions help them become familiar with it.
Research from the University of Eastern Finland shows that kindergartners who interacted with fruits and veggies through activities like cooking and gardening were more inclined to try those items later on.
At home, involve kids in meal planning and shopping. Let them pick ingredients at the grocery store or help out in the kitchen. A cute apron can be a delightful addition.
2. Be Patient With Your Picky Eater
Chaparro suggests balancing the plate, having veggies and fruits on one side while proteins and carbs occupy the other. When introducing a new food, place it next to two familiar items that your child enjoys.
If they reject something, try serving it again later. Research shows that repeated exposure helps kids become more open to new vegetables. Avoid acting like the food police. Nagging can push children away from food altogether, Chaparro emphasizes.
3. Stick to the Rotation Rule
Dina Rose, PhD, author of It’s Not About the Broccoli, suggests not repeating the same food two days in a row. For example, “You had carrots yesterday. Today, you can choose between cauliflower or peas, and carrots will be back on the menu tomorrow if you’d like.”
4. Start Very Small
Avoid large servings of new foods to prevent intimidation. Keith E. Williams, PhD, director of the feeding program at Penn State Hershey Medical Center, recommends starting with tiny portions. A pea, a shred of pasta, or a small bit of cheese can seem far less overwhelming.
Encourage your child by saying something like, “This is so easy. You can finish it in no time.” Once they eat it, reward them with their preferred food. Gradually increase the portion of the new item in future meals while reducing the follow-up food.
Introduce a familiar food alongside the new one. For instance, offer a beloved English muffin topped with a new jam to entice your child to take a bite.
5. Be Honest About Ingredients
Trust is crucial with picky eaters. If they question what’s in their meal or snack, simply explain. If they refuse something with green bits, tell them it’s spinach, suggests Dr. Rose. If they react negatively, invite them to learn about it. Show them what a spinach leaf looks like.
6. Perfect Your Timing
It’s often said that a child might need to try a new food 10 to 15 times before it becomes appealing.
Dr. Williams notes that many parents shy away from introducing new meals during lunch or dinner, fearing it might spoil the family mealtime. Instead, consider offering unfamiliar options during snack times.
7. Scale Back on Snacks and Drinks
Many feeding clinics recommend keeping records of what children eat and drink for a few days. Often, kids who resist new foods snack and drink excessively throughout the day, which limits their appetite at mealtime.
Once families adjust to three meals and one to three snacks at set times, kids tend to be more willing to try new foods since they experience real hunger. The same goes for beverages; too many drinks can discourage actual eating.
8. Consider Snack Plates
Some children feel overwhelmed by a full plate. Instead, Frances Largeman-Roth, RDN recommends using small bowls to present food on a tray. This way, there’s less pressure to eat specific foods, creating a more inviting atmosphere.
Kids can take part in assembling these snack plates, from filling bowls with fruit to arranging items into appealing shapes. Just ensure pieces are sized appropriately to minimize choking risks.
“Allowing children to interact with their food can motivate them to try new things,” explains Largeman-Roth. “Every interaction counts, even if they just lick it!”
9. Invite an Adventurous Friend to Dinner
Dr. Williams advises leveraging the influence of friends. “While parents have their role in encouraging new foods, peers can have an even greater impact,” he shares.
Research suggests that kids are more willing to try foods they’ve seen their friends sample. “A single taste of broccoli may be all your child needs to spark interest,” he notes. Just one exposure can pave the way for more future attempts.
10. Encourage Conversation
At mealtime, engaging conversation can enhance the experience. Tiffany Bendayan, a chef and baker, aims to create a warm environment for her daughters, Emily and Sofia. She employs fun questions to spark discussion.
Understanding what matters to your children can be insightful. Whether it’s their aspirations or favorite hobbies, these moments can create a lasting bond.
For some families, shifting your dining setting might breathe life into mealtime. Neyssa Jump, a food photographer, enjoys casual picnics, whether outdoors or in the living room. “Breaking routines can lead to relaxed interaction, making mealtime enjoyable,” she mentions.
11. Keep Your Cool
Some children manipulate their food choices for attention. “We encountered a child who seemed keen on trying bagels, but the fuss around it only made them lose interest,” recalls Dr. Peter A. Girolami, acknowledging that a low-pressure approach can yield better results.
The message is clear. The more casual your approach is when offering new food, the more likely they are to follow through.
12. Record Your Picky Eater’s Progress
Some feeding clinics find it helpful to document eating milestones through photos or videos. This can motivate children to revisit the foods they liked in the past. A simple reminder of a previous taste can encourage an open attitude in future meals.
13. Think Outside the Box
You might find it surprising, but pureeing foods can sometimes aid in introducing new flavors, particularly with older children. “We begin by blending foods into smooth textures to make tasting less intimidating. Gradually, we increase the texture to help them adapt,” Dr. Girolami explains.
This technique can also apply to color preference. Mixing different colored foods can be a gradual transition for kids who might initially resist certain colors.
For instance, introducing fruit sauces into plain yogurt can bridge the gap for children averse to new tastes.
14. Focus on Flavor
Not all children prefer bland foods; some crave bold flavors. Nicole Lidyard, RD, highlights this with an anecdote of a child who loved the taste of Buffalo chicken. If your child enjoys sweetness, consider glazes that can enhance the appeal of vegetables.
15. Build on Success
Some specialists employ techniques called food chaining or graduated exposure, which help children move from familiar foods to new ones. If your child loves chicken nuggets, starting with variants of those nuggets can ease the transition to new tastes and textures.
For example, transitioning from breaded nuggets to grilled chicken can feel less daunting. Gradually, you can introduce more varied meals while providing familiarity to make children comfortable with their choices.
Don’t rush the process. Allow time between introducing new foods for a smoother transition. Over time, you’ll likely see improvements in their willingness to explore new options.
