10 Tips to Help Your Picky Eater Try New Foods
Disclaimer: The information provided in this blog post is for general informational purposes only and is not intended as medical advice. Always consult with your child’s pediatrician before making any changes to their diet or feeding approach, especially if you have concerns about nutrition, growth, or feeding difficulties. Read the full disclaimer here.
If you’re in the trenches with a picky eater, you’re not alone!
Picky eating is a common phase that a lot of toddlers and preschoolers go through. But that doesn’t make it any easier as a parent! I know it can be hard seeing your child refuse to eat a previously loved food or spending hours preparing a meal only to have it end up on the floor.
The good news is that there are practical strategies to help your child feel comfortable exploring new foods. It isn’t about bribing them or sneaking in veggies — it’s about creating a positive environment where they feel safe exploring food at their own pace.
In this post, I’m sharing 10 tips that can encourage your little one to try new foods over time. These are general tips & recommendations based on my personal experience, and some tips may not be the best fit for every family or child. It’s important to make sure you talk with your child’s healthcare provider if you have any concerns about feeding difficulties, growth concerns, or nutrition concerns.
Also, note that this isn’t a quick fix! Getting children to accept new foods can take time, consistency, and a lot of patience! So don’t give up if you don’t see a change right away. You got this, mama!
1. Make Mealtimes Low-Pressure
One of the most powerful mealtime strategies (and often the most difficult for parents!) is to take the pressure off of eating. This means that you avoid force-feeding or punishing your child for not finishing a meal or trying a new food. These tactics can actually increase your child’s anxiety around food/eating and reinforce picky behaviors. Instead, listen your child’s cues and let them guide you!
2. Start Small
Big portions of unfamiliar foods can feel overwhelming to children. Try offering a small amount of a new food instead—like a single pea or a sliver of strawberry. This gives your child a chance to explore the new food without commitment. If your child doesn’t eat it or just spits it out – it’s okay! Praise them for at least trying the new food and continue with mealtime.
3. Get Creative With Food Prep
Try to present new foods in a creative, unique way. This may include arranging food in fun patterns or shapes, trying different food textures, or even pairing them with a healthy dip when possible. Sometimes making food interactive and presenting it as a “game” can make eating it enjoyable for kids! If you want some ideas, check out this post!
4. Create Mealtime Routines
Kids thrive on routines! Establishing consistent times for eating helps regulate their appetite and minimizes grazing throughout the day. When snacks aren’t always available on demand, kids are more likely to come to the table ready to eat – and maybe even try something new! This isn’t to say that you should not give your child food if they’re hungry, but just be careful that they aren’t filling up on snacks or liquids in between meals.
5. Serve a “Safe Food” at Every Meal
A “safe food” is a food that you know your child will eat and enjoy – it’s usually one of their favorite foods! One trick I recommend is pairing a “safe food” with something new. For example – if you know your child loves eggs, try adding a few bits of a new vegetable to it. Or, if they love pasta try adding a few pieces of chopped up meat to it. This can help your child feel more comfortable when new foods are presented.
6. Share Meals Together at the Table
Eating meals together at the table is not only important for family bonding, but also for modeling good eating behaviors. Kids love modeling their parents’ behaviors – if they see you eating, they’re more likely to eat! When they see you trying something new with a relaxed attitude, it sends the message that trying new foods is normal and enjoyable – and it may get them to try a bite!
7. Let Them Get Involved in Food Prep
Getting kids involved in food prep can help them get invested & interested in trying the dish. Even young toddlers can help rinse veggies, stir the batter, or sprinkle cheese on top of a dish. You can even turn it into a little game! It’s also a good opportunity to let the kids touch, smell, and play with the food and give them a chance to get more comfortable with it.
8. Avoid Distractions While Eating
This is a hard one for a lot of parents! I know it can be tempting to feed kids while they’re playing or looking at the tablet. However, screens can shift their attention away from eating, making it harder for them to recognize hunger and fullness cues.
Creating a calm, screen-free environment helps kids tune into their food and body signals, which is important to promote good lifelong eating habits. If your child is used to having a screen during meals, you can gradually transition by shortening screen time and replacing it with music or conversation.
9. Celebrate The Small Wins
Instead of focusing only on whether your child ate the new food, praise them on the small wins—like touching, smelling, or even licking the food. These steps are part of the learning process and deserve recognition!
Positive reinforcement is so, so, so important for behavior modification in children. It helps them build confidence and keeps the overall learning experience positive.
10. Rinse, Repeat, & Rinse Some More
Don’t get me wrong – even with all the helpful tips & tricks in the world, some kids are just very very picky! It can take 10, 20, or even 50 attempts before a child agrees to trying a new food —which is totally normal!
Keep offering new foods consistently without any pressure. Even if they refuse to touch it or push it away every time, just having the food on their plate or seeing it on the table is valuable exposure. Over time, they may get comfortable enough to try even just a small taste!
I hope you enjoyed this post and found a few of these tips useful! If you have any other helpful tips, share them in the comments below!
Need more tips and practical strategies? This colorful infographic from HealthyChildren (a parent-friendly resource from the American Academy of Pediatrics) lists even more tips for feeding picky eaters! Again, these are general tips & recommendations based on my personal experience, and some tips may not be the best fit for every family or child. It’s important to make sure you talk with your child’s healthcare provider if you have any concerns about feeding difficulties, growth concerns, or nutrition concerns.
