How To Get Picky Eaters To Try New Foods

Start Small, Stay Consistent

The key to getting picky eaters on board isn’t a grand gesture it’s tiny, steady steps. Introduce one new food at a time. Don’t flood the plate with kale chips, quinoa, and roasted beets all at once. Pick one serve it alongside something safe, and see what happens.

Here’s the non negotiable part: zero pressure. Kids are more likely to explore when they’re not being forced. Think quiet encouragement, not the clean your plate drill. A simple “You don’t have to eat it, just check it out” goes further than bribing with dessert ever will.

Start small really small. A single tiny broccoli floret. One lentil on the side. A baby spoonful of soup. You’re not trying to change their whole attitude overnight you’re planting seeds. One positive interaction with a new food can shift how they see it tomorrow. Less is more, especially in the beginning. You want interest, not overwhelm.

Build wins, not battles. That’s the mindset that works.

Make It Fun

Getting kids to try new food isn’t just about the food it’s about the experience. Turn meals into mini taste test adventures. Plate up two or three tiny samples and encourage them to explore flavors like a game, not a chore. It’s less about finishing and more about trying.

Lean into visuals and names that spark curiosity. A scoop of mashed sweet potatoes becomes “sunshine smash.” Broccoli can be “dino trees.” Sounds silly, but it works because it nudges kids into seeing food as fun, not intimidating.

Also, get them involved. Let them choose between two recipes for dinner, stir pancake batter, or pick the shape of the cookie cutter. Prep becomes part of the adventure, and kids who help make the meal are way more likely to eat it. You’re not tricking them you’re inviting them in.

The Power of Repetition

If your kid rejects a new food, that’s normal. In fact, it’s expected. Research says it can take 10 or more tries before a child accepts something unfamiliar. The key is patience, not pressure. Keep offering without making it a big deal no bargaining, no begging, no guilt trips. Just a quiet, steady routine of putting it on the plate.

Don’t give up after the third try. That broccoli might hit different on try number nine. And while you’re at it, change things up. Rotate familiar foods with new textures and flavors. If they love roasted carrots, maybe try them shredded raw in a wrap. Familiarity builds comfort, but variety keeps curiosity alive. Over time, what once got pushed off the plate might just stick.

Lead by Example

Children aren’t just listening they’re watching. One of the most powerful ways to encourage picky eaters to try new foods is to model the behavior you want to see. When kids regularly see adults enjoying a variety of foods, they’re more likely to follow suit.

Set the Tone at the Table

Show genuine interest and enjoyment while eating vegetables, grains, and proteins.
Avoid grimacing or making negative comments about foods, even ones you personally don’t care for.
Highlight the taste, texture, or fun element of a new food openly.

Eat Together When You Can

Shared meals send the message that food is meant to be enjoyed together.
Serve the same meals for the whole family when possible.
Make mealtime about connection rather than correction.
Setting this norm early helps reduce resistance over time.

Be Mindful of Labels

Language shapes behavior especially with kids. How you talk about food can make a big difference.
Avoid calling yourself or your child “picky.”
Swap out statements like “You never eat that!” for “You might like it today your taste buds are growing.”
Focus on progress, not perfection.

When kids see positive food habits modeled without pressure or judgment, they’re far more willing to explore new tastes on their own timeline.

Involve Them in the Process

Getting picky eaters to engage starts long before the plate hits the table. Bringing kids along for grocery trips might feel like a chore, but it’s a hidden opportunity. Walk the produce aisle together let them touch, smell, and ask questions about fruits and vegetables they’ve never seen up close. Curiosity starts with exposure.

Instead of offering a full buffet of decisions, narrow the field. Ask them to choose between two healthy options say, carrots or snap peas. This gives them agency without overwhelming them. A simple choice can build buy in.

Back in the kitchen, let them pitch in. Stirring, washing, or even just laying out ingredients makes them part of the process. And when kids help cook, they’re more likely to try the food they helped create. No lectures, no bribes just low pressure involvement that naturally grows their interest in new foods.

Pair the New with the Known

Picky eaters are far more likely to try something unfamiliar when it’s wrapped in something they already like. Instead of making a big deal out of a new ingredient, use it as a quiet addition. Chop up a new veggie and stir it into their favorite pasta sauce nothing bold, just there. Or start the day with a smoothie loaded with berries and banana, then drop in a handful of spinach. Texture hides. Flavor gets drowned out. And little by little, they adjust.

The goal isn’t to trick them it’s to ease their taste buds into curiosity, not confrontation. When something new comes wrapped in the comfort of the familiar, it feels less like a challenge and more like just another meal. That’s the win.

Rethink “Rewards”

Using dessert or any treat as a bribe might seem effective in the moment, but it often backfires in the long term. It can send the message that the new or healthy food is something to endure, not enjoy. Instead, shift the focus from reward to recognition.

Why Dessert as a Bribe Doesn’t Work

Reinforces the idea that certain foods are bad or unpleasant
Creates transactional eating habits rather than natural curiosity
Makes sweets feel more valuable than nutritious foods

What to Do Instead

Reframe the idea of success at the dinner table. Celebrate curiosity and small steps with meaningful encouragement:
Offer specific praise: “You gave that a try that’s awesome!”
Recognize effort, not outcome: “I saw you took a bite even though it’s new. I’m proud of you.”
Avoid pressure by keeping mealtime light, calm, and positive

Focus on Progress, Not Perfection

Children may not finish their plate and that’s okay. The goal is to build a healthy, confident relationship with food.
Cheer on tasting and exploring new textures and flavors
Reinforce the idea that trying is more important than finishing
Create a family culture that values effort over empty plates

More Tips from Real Parents

Creating successful mealtime habits for picky eaters is often less about the food and more about the environment you build around it. Here’s how to set the stage for a positive, low pressure mealtime experience.

Set a Consistent, Positive Tone

Children thrive on routine. Establishing consistent mealtime habits can help reduce anxiety and resistance when new foods are introduced.
Stick to regular meal and snack times
Start with a calm tone avoid turning meals into negotiations
Make mealtimes predictable, relaxed, and free from distractions

Keep the Environment Calm and Connection Focused

A peaceful table helps picky eaters feel safe enough to try something different.
Turn off screens to eliminate distractions and overstimulation
Keep conversation light and enjoyable avoid focusing solely on food
Don’t pressure or bribe; let eating be a natural part of the conversation

Encourage Flexibility (For You and Them)

It’s not about getting kids to eat everything in sight it’s about helping them explore food at their own pace.
Avoid rigid food rules that create more resistance
Reinforce small wins: one bite is still progress
Encourage curiosity about different textures, flavors, and cooking styles

Bonus Resource

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