How to Get a Picky Eater to Try New Foods

Gentle, proven strategies to help your picky eater expand their diet without mealtime battles or stress.

1. Start with what they already like. Begin by making small changes to foods your child already enjoys. If they love plain pasta, try adding a tiny sprinkle of parmesan cheese. If they eat chicken nuggets, offer a new dipping sauce alongside their usual favorite. This approach feels less threatening because the familiar food is still there as their safe option. You can gradually make these modifications more adventurous over time.
2. Use the 'try before you buy' approach. Let your child see, smell, and even touch new foods before expecting them to eat. Put a small amount of the new food on their plate alongside foods they already like, but don't pressure them to eat it. Sometimes it takes 10-15 exposures to a new food before a child will try it. Seeing it repeatedly on their plate helps normalize it. Encourage touching and smelling - these are important steps toward eventually tasting.
3. Make it fun and pressure-free. Turn trying new foods into a game or exploration. Let your child help you shop for and prepare new foods. Use fun names for vegetables or arrange food in interesting shapes. Create 'tasting parties' where everyone tries a bite of something new together. Keep the atmosphere light and avoid phrases like 'just one bite' or 'you can't have dessert until you eat this.' Instead, say things like 'I wonder what this tastes like' or 'this smells interesting.'
4. Involve them in food preparation. Children are more likely to try foods they've helped prepare. Start with simple tasks appropriate for their age - washing vegetables, stirring ingredients, or arranging food on plates. Talk about the colors, textures, and smells as you cook together. When kids feel ownership over the meal, they're naturally more curious about tasting it. Even picky eaters often surprise themselves by trying something they helped make.
5. Model adventurous eating yourself. Children learn more from watching than from being told what to do. Make sure they see you trying and enjoying a variety of foods. Talk positively about new foods you're trying, even if your child isn't eating them yet. Say things like 'This broccoli is so crunchy and tasty' or 'I love how colorful this salad is.' Your enthusiasm can be contagious, though it may take time to see results.
6. Keep mealtimes pleasant. Avoid turning meals into negotiations or battles. Offer new foods alongside familiar ones, but don't make eating them a requirement. Set regular meal and snack times so your child comes to the table hungry but not overly so. Turn off screens and focus on family conversation. When mealtimes are relaxed and enjoyable, children are more open to trying new things.
7. Be patient with the process. Remember that expanding a picky eater's diet is a marathon, not a sprint. Celebrate small victories - even if your child just touches a new food or takes a tiny taste before spitting it out, that's progress. Don't give up on a food after one or two rejections. Keep offering variety in small amounts, and trust that your child's curiosity will eventually win out. Some children take months or even years to accept certain foods.