Simple Tips for Getting Picky Eaters to Try New Foods

22 May 2025

Feeding a picky eater can feel like trying to convince a cat to take a bath—frustrating, exhausting, and sometimes downright impossible. If mealtime at your house turns into a standoff between your child and their broccoli, you're not alone. Many parents struggle with getting their little ones to eat a variety of foods. The good news? There are simple, effective ways to encourage your picky eater to try new things without turning dinner into a battleground.

Why Are Kids So Picky About Food?

Before we dive into the solutions, let's take a minute to understand why kids are often so hesitant to try new foods. It’s not just them being stubborn (even if it feels that way).

1. Fear of the Unknown: Kids are naturally cautious when it comes to unfamiliar things, and food is no exception.
2. Taste Sensitivity: Some children genuinely have stronger taste buds, making certain foods seem overwhelming.
3. Control and Independence: Mealtime is one of the few areas where kids can assert control, so they may resist just because they can.
4. Texture Issues: Some kids dislike certain textures more than tastes—mushy, slimy, or crunchy foods can be a huge turn-off.

Understanding why your child is picky can help you approach the issue with more patience and less frustration.

1. Create a Positive Mealtime Atmosphere

If your dinner table feels more like a battlefield than a place of enjoyment, your child is less likely to try new foods. Keep meals relaxed and pressure-free.

- Avoid forcing or bribing your child to eat. This often backfires and creates negative associations with food.
- Model good eating habits. Kids are more likely to try something if they see others enjoying it.
- Make mealtime enjoyable with conversation and laughter instead of a strict "eat your veggies or else" attitude.

2. Offer Small Portions of New Foods

A huge pile of unfamiliar food on their plate can be overwhelming. Instead, offer tiny portions of a new food alongside familiar favorites.

- Think one or two bites, not a full serving.
- Let them decide whether to try it—no pressure.
- If they refuse, don’t make a big deal about it. Sometimes, multiple exposures are needed before they’re even willing to taste it.

3. Make Food Fun and Appealing

Let’s be honest—kids are visual creatures. If food looks fun, they’re much more likely to give it a shot.

- Cut food into fun shapes using cookie cutters. Who wouldn’t want to eat star-shaped cucumbers?
- Use colorful foods to make meals visually exciting. Think bright red strawberries, orange carrots, and green peas.
- Get creative with dips like hummus, yogurt, or peanut butter. Kids love to dip things!

4. Get Them Involved in Meal Prep

Kids are more likely to eat something they helped make. It gives them a sense of ownership over their meal and makes trying new foods feel less intimidating.

- Let them pick out a new fruit or vegetable at the grocery store.
- Have them wash, peel, or mix ingredients.
- Turn cooking into a game—can they help you create a “rainbow plate” with different colored foods?

5. Stick to a Routine

Having regular meal and snack times helps kids feel secure and hungry at the right times. When kids know what to expect, they’re more likely to be open to trying new things.

- Offer meals at the same time each day.
- Avoid snacking too close to mealtime—it can reduce their appetite for actual meals.
- Keep portion sizes appropriate so they’re truly hungry when food is served.

6. Avoid Using Food as a Reward

It’s tempting to say, “If you eat your broccoli, you can have dessert,” but this can actually reinforce the idea that vegetables are a punishment and sweets are the ultimate reward. Instead, promote healthy eating as something enjoyable on its own.

- Talk about food in a positive way—describe the crunchiness, sweetness, or juiciness instead of just telling them to eat it.
- Keep desserts and treats as part of a balanced diet, not a bribe for eating something healthy.

7. Introduce New Foods Slowly

If your child has been eating the same five foods for months, suddenly introducing ten new dishes will likely backfire. Instead, take a gradual approach.

- Pair new foods with familiar ones. If they love pasta, try adding a new vegetable to their favorite dish.
- Offer the same new food multiple times. Kids often need repeated exposure before they’re comfortable taking a bite.
- Try different cooking methods. Maybe they hate steamed carrots but love them roasted.

8. Be Patient and Keep Trying

Some kids take longer than others to warm up to new foods. The key is patience and consistency.

- It can take 10-15 exposures to a new food before a child is willing to try it. Keep offering it without pressuring them.
- Stay calm when they reject something. The less stress you create, the more likely they’ll be open to trying it later.
- Celebrate small wins—if they took one bite of a new food, that’s progress!

9. Lead by Example

You are your child's biggest role model. If they see you enjoying a variety of foods, they’re more likely to do the same.

- Eat the same meals as your child instead of making separate "kid-friendly" dishes.
- Show enthusiasm when trying new foods yourself. If you act disgusted by Brussels sprouts, don’t expect your child to love them!
- Avoid labeling your child as a "picky eater." Sometimes, kids live up to the expectations we set for them. Instead, encourage their adventurous side.

10. Respect Their Appetite (or Lack of It)

Some days, kids just aren’t that hungry, and that’s okay. Forcing them to eat when they’re not hungry can create unhealthy food relationships later on.

- Look at their overall eating patterns instead of just one meal. If they had a big breakfast, they might not need much lunch.
- Let them listen to their body. If they say they’re full, respect that rather than pushing for "just one more bite."
- Keep offering a variety of foods, but let them decide how much they want to eat.

Wrapping It Up

Getting picky eaters to try new foods is a journey, not an overnight fix. The key is to create a positive, pressure-free environment, offer a variety of foods in fun and appealing ways, and be patient. Remember, the goal isn’t just to get them to eat their greens today—it’s to raise kids who have a healthy, lifelong relationship with food.

So next time your child turns their nose up at something new, take a deep breath and try again tomorrow. One day, they might surprise you by reaching for that broccoli on their own!