How to Get Your Picky Eater to Try New Foods: Easy Mealtime Solutions

Dealing with a picky eater can turn mealtime into a battleground, leaving parents frustrated and worried about their child’s nutrition. But don’t lose hope—getting your little one to try new foods doesn’t have to be a constant struggle. With patience, creativity, and a few strategic approaches, you can transform mealtime from a source of stress into an opportunity for exploration and fun.
In this guide, we’ll share easy, practical solutions to help your picky eater expand their palate and develop healthier eating habits. Let’s get started!

1. Start Small: Introduce One New Food at a Time

Overwhelming your child with too many unfamiliar options can backfire. Instead, focus on introducing just one new food alongside familiar favorites.

How to Do It : Pair the new food with something they already love. For example, serve broccoli alongside mac and cheese or mix diced veggies into their favorite pasta sauce.

Why It Works :Familiar foods provide comfort while subtly encouraging them to explore the unknown.

2. Make Food Fun and Interactive

Kids are more likely to try new foods when they’re presented in creative, engaging ways. Turn meals into playful experiences that spark curiosity.

Ideas to Try :
Use cookie cutters to shape sandwiches or fruits into fun designs.
Create a “build-your-own” meal, like tacos or mini pizzas, where kids can assemble their plates.

Name dishes after their favorite characters (e.g., “Paw Patrol Power Peas”).

Why It Works : Playfulness reduces pressure and makes trying new foods feel like an adventure rather than a chore.

3. Involve Your Child in the Process

When kids feel involved in choosing or preparing meals, they’re more likely to take pride in what they’ve helped create—and actually eat it!

How to Do It :
Take them grocery shopping and let them pick out a new fruit or vegetable to try.
Assign age-appropriate tasks in the kitchen, such as washing veggies, stirring ingredients, or setting the table.

Why It Works : Ownership increases their investment in the meal and boosts willingness to taste-test.

4. Serve Tiny Portions to Reduce Pressure

Large portions of unfamiliar foods can intimidate picky eaters. Offering small amounts minimizes overwhelm and encourages experimentation.

How to Do It :Place just one or two bites of the new food on their plate. Celebrate even the smallest victories, like touching or smelling it.

Why It Works : Smaller servings lower resistance and make trying new things feel less daunting.

5. Model Healthy Eating Habits

Children often mimic the behaviors they see. If they observe you enjoying a variety of foods, they’re more likely to follow suit.

How to Do It :Eat together as a family whenever possible, and enthusiastically enjoy the same foods you want them to try. Narrate your experience: “Mmm, these carrots are so crunchy and sweet!”

Why It Works :Kids learn by example, and seeing others enjoy food helps normalize tasting new items.

6. Avoid Bribery or Pressure

Forcing your child to eat (“You can’t leave the table until you finish your peas”) or bribing them (“If you eat this, you’ll get dessert”) often leads to power struggles and reinforces negative associations with food.

What to Do Instead : Encourage without demanding. Say things like, “Would you like to try this? It’s okay if you don’t like it—we can try again another time.”

Why It Works :A relaxed approach removes stress and allows children to form positive relationships with food over time.

7. Offer Choices Within Limits

Giving your child some control over what they eat empowers them while still keeping choices within healthy boundaries.

How to Do It :Present two acceptable options: “Would you like green beans or carrots with dinner?”

Why It Works :Choice fosters independence and reduces resistance, making mealtimes smoother.

8. Be Patient and Persistent

Research shows it can take 10–15 exposures to a new food before a child accepts it. Don’t give up after the first rejection!

How to Stay Consistent : Keep offering the same food in different forms or contexts. For instance, if they refuse raw spinach, try blending it into a smoothie or sautéing it with garlic.

Why It Works :Repeated exposure builds familiarity and increases the likelihood of acceptance.

9. Sneak Nutrients Into Favorite Foods

While the ultimate goal is to encourage open-mindedness, sneaking nutrients into dishes they already love can be a helpful short-term solution.

Easy Ideas :
Blend cauliflower into mashed potatoes.
Add pureed zucchini to muffins or pancakes.
Stir chia seeds or flaxseed into yogurt or oatmeal.

Why It Works : This ensures they’re getting essential nutrients while gradually expanding their palate.

10. Celebrate Small Wins

Every step forward deserves recognition—even if it’s just licking a spoon or taking one bite of a new food.

How to Celebrate : Offer verbal praise (“Wow, I’m so proud of you for trying that!” ) or use a sticker chart to track progress.

Why It Works :Positive reinforcement motivates continued effort and builds confidence around trying new foods.

Final Thoughts

Helping a picky eater embrace new foods takes time, consistency, and a lot of patience. Remember, every child is unique, and progress may come in small increments. By creating a low-pressure environment, involving them in the process, and modeling healthy habits, you’ll set the stage for lifelong adventurous eating.
And above all, celebrate the journey—not just the destination. After all, raising a happy, healthy eater is about more than just the food—it’s about fostering a positive relationship with mealtime.