Feeding children can be a challenge, especially when it comes to picky eaters. Many parents find themselves struggling to get their children to try new foods or eat anything beyond their limited list of favorites.
But the good news is, there are plenty of tips and tricks that can help even the pickiest of eaters expand their palates and try new foods.
In this article, we’ll be sharing different tips and tricks for encouraging picky eaters to try new foods. Whether your child refuses anything green, only eats beige foods, or has a laundry list of food aversions, there’s bound to be something in this list that can help.
From simple strategies like getting your child involved in meal planning and preparation, to more complex methods like introducing new foods in a gradual and gentle way, we’ve got you covered. We’ll also be covering the science behind picky eating, and exploring some of the common myths and misconceptions that surround this common childhood behavior.
But before we dive into the tips and tricks themselves, it’s important to understand that picky eating is a normal and common part of childhood development. Children often go through phases where they prefer certain types of foods or reject others, and this behavior is typically nothing to worry about.
That being said, if your child’s picky eating habits are causing stress or concern, it’s important to seek support from a pediatrician or registered dietitian. These professionals can help rule out underlying medical issues, provide guidance on healthy eating habits, and offer individualized support for your child and family.
Now, let’s get started with 50 tips and tricks for encouraging picky eaters to try new foods!
1. Start small: If your child is hesitant to try new foods, start with something small. For example, if they don’t like vegetables, start by introducing them to one vegetable at a time. This will make it less overwhelming and easier for them to try.
2. Get creative with presentation: Children are more likely to try new foods if they look fun and interesting. Cut fruits and vegetables into fun shapes or make a face with food on their plate.
3. Make food together: Getting your child involved in the cooking process can help them feel more invested in trying the food they helped prepare.
4. Offer choices: Give your child choices when it comes to mealtime. For example, let them choose between two different types of vegetables or protein sources.
5. Use positive reinforcement: When your child tries something new or takes an extra bite, praise them for their efforts.
6. Don’t force them: Forcing your child to eat something they don’t want can create negative associations with food and lead to more picky eating habits.
7. Offer new foods alongside familiar ones: If you are introducing a new food, offer it alongside something your child already likes so they have a “safety net” of familiar flavors.
8. Keep mealtimes relaxed and enjoyable: Stressful meal times can make picky eating worse, so keep things fun and relaxed at the dinner table.
9. Be patient: It may take several tries before your child is willing to try a new food, so don’t give up after the first attempt.
10. Try new cooking methods: If your child doesn’t like boiled vegetables, try roasting or grilling them instead for a different flavor and texture.
11. Use dips and sauces: Children are more likely to try new foods if they can dip them in a flavorful sauce or dip.
12. Get them involved in grocery shopping: Letting your child choose a new fruit or vegetable at the grocery store can make them more excited to try it at home.
13. Offer small portions of new foods: Large portions can be intimidating for picky eaters, so start with small servings of new foods.
14. Avoid using food as a reward or punishment: Using food as a reward or punishment can create negative associations with certain types of food and lead to unhealthy eating habits.
15. Make meals fun: Create themed meals, like taco night or pizza night, to make mealtimes more exciting for your child.
16. Don’t give up on a food after one rejection: It may take several tries before your child is willing to try something new, so keep offering it alongside familiar foods.
17. Offer a variety of textures: Some picky eaters may have issues with certain textures, so offer a variety of crunchy, soft, and chewy foods to find what works for your child.
18. Let your child help plan meals: Letting your child help plan meals can make them feel more invested in trying new things.
19. Use positive language: Avoid negative language when it comes to trying new foods; instead, use positive phrases like “let’s see if you like this” or “this might be your new favorite food.”
20. Focus on flavor rather than appearance: Some children may be hesitant to try foods based on their appearance alone, so focus on the flavors and textures instead.
21. Don’t use dessert as a bribe: Using dessert as a reward for eating their vegetables can create negative associations with healthy foods.
22. Be a good role model: Children are more likely to try new foods if they see their parents enjoying them.
23. Let your child choose their own utensils and plates: Giving your child control over their utensils and plates can make mealtimes more enjoyable for them.
24. Mix new foods with familiar ones: Mixing new foods with familiar ones can make the transition easier for picky eaters.
25. Make food fun to eat: Create “build-your-own” meals or let your child assemble their own wraps or sandwiches to make mealtimes more interactive and fun.
26. Don’t force your child to finish everything on their plate: Forcing your child to eat everything on their plate can create negative associations with certain types of food.
27. Be open-minded yourself: If you are hesitant to try new foods, it may be harder for your child to do the same.
28. Use spices and herbs: Spicing up familiar foods with different herbs and spices can make them taste new and exciting.
29. Don’t compare your child’s eating habits to others: Every child is different, so avoid comparing your picky eater’s habits to other children’s eating habits.
30. Let your child experiment with different textures: Some picky eaters may be more willing to try a food if it has a unique texture, like crunchy or chewy.
31. Offer different types of dips and sauces: Offering a variety of dips and sauces can help picky eaters find flavors they enjoy.
32. Talk about the benefits of healthy eating: Explaining why certain foods are good for our bodies can help picky eaters understand why it’s important to try new things.
33. Don’t use food as a punishment: Using food as a punishment can create negative associations with certain types of food and lead to unhealthy eating habits later in life.
34. Try new cuisines: Introducing your child to different types of cuisine can broaden their culinary horizons and help them discover new flavors they love.
35. Offer choices for different meals and snacks: Giving your child choices for snack time and mealtime can make them feel more in control of their eating habits.
36. Let your child help with meal planning: Letting your child help plan meals can give them a sense of ownership over their eating habits.
37. Be consistent with meal times: Creating a consistent mealtime schedule can help picky eaters feel more comfortable trying new foods.
38. Make food accessible: Keep healthy snacks and fruits and vegetables within reach so your child can grab them easily throughout the day.
39. Don’t offer too many new foods at once: Introducing too many new foods at once can be overwhelming for picky eaters, so stick to one or two at a time.
40. Use familiar flavors in new ways: Incorporate familiar flavors into new recipes or dishes to make it easier for picky eaters to try something new.
41. Explain where our food comes from: Teaching children about the sources of our food can help them understand why certain types of food are important for our health.
42. Offer healthy choices at snack time: Offering healthy snack choices, like fruits and vegetables, can help picky eaters learn to appreciate these types of foods.
43. Use a variety of cooking methods: Mixing up cooking methods, like grilling, baking, or sautéing, can create different flavors and textures that may appeal to picky eaters.
44. Get creative with leftovers: Turn leftover chicken or veggies into a stir-fry or soup for a fun twist on familiar flavors.
45. Don’t stress about mealtimes: Stressful mealtimes can make picky eating worse, so try to keep things relaxed and enjoyable at the dinner table.
46. Offer breakfast for dinner: Serving breakfast foods for dinner can be a fun and easy way to introduce new flavors and textures.
47. Use food to teach other skills: Incorporate food into learning experiences, like measuring ingredients or learning about different countries’ cuisines.
48. Let your child help with grocery shopping: Letting your child choose a new fruit or vegetable at the grocery store can make them more excited to try it at home.
49. Make mealtime social: Eating together as a family can create positive associations with mealtimes and make it easier for picky eaters to try new things.
50. Keep trying: Don’t give up after one rejection; it may take several attempts before your child is willing to try something new.
Conclusion
Encouraging picky eaters to try new foods is a process that requires patience and persistence, but there are many strategies you can use to expand your child’s culinary horizons.
By using positive reinforcement, offering choices, and keeping mealtimes fun and relaxed, you can help your picky eater develop healthy eating habits that will last a lifetime.
