Helping Kids Try New Foods: Guidance for your Picky Eaters

Feb 13
2 min read

If you struggle to get your kids to eat anything beyond their favorite foods, you’re not alone. Trying new foods can be hard for children, especially younger ones. The good news? This is completely normal. With patience and a few gentle strategies, you can encourage variety without turning mealtime into a battle.

Photo courtesy of Patients ER And Hospital

Remember that it takes time!

Children often need to see a new food many times before they’re willing to taste it. Sometimes it takes multiple exposures. Start by having your child see the food, smell it, touch it, and even lick it prior to eating the food! Patience goes a long way as it helps keep pressure low.

Keep introductory portions small

A large scoop of something unfamiliar can feel overwhelming. Try offering a very small amount alongside foods your child already enjoys. This keeps the meal feeling safe and manageable.

Add a new vegetable alongside a favorite pasta dish.
Serve a new fruit with a preferred yogurt.
Mix a small amount of a new ingredient into a well-liked meal.

Avoid added pressure

It’s tempting to say “just one bite” or “you’ll like it,” but pressure can sometimes make kids more fearful and resistant. Instead, you might try:

“You don’t have to eat it, but it will be here if you want to try.”
“This tastes sweet and crunchy.”
“I’m going to have some of this.”

Neutral language helps lower stress around new foods.

Get them involved

Kids are often more curious about foods they helped choose or prepare. Bringing them to the grocery store, letting them pick a vegetable, or having them prepare ingredients can build interest before the food even reaches the table.

Focus on the bigger picture

A child’s diet doesn’t have to be perfect at every meal. What matters most is variety over time. Most children go through phases of picky eating, this doesn’t mean you’re doing anything wrong! Give them time to try and accept new foods.

Helping kids try new foods is usually a slow process. Keeping mealtimes calm, offering variety without pressure, and modeling balanced eating yourself can make a real difference. Hang in there, small, steady efforts add up!

By Julia Langer, Nutrition Education For All