HOW TO GET PICKY EATERS TO TRY NEW FOODS: 9 TIPS THAT ACTUALLY WORKS BY MADIHA
Sep 23
3 min read
I am Madiha a nutritionist at The Kenko Life.
If you’ve ever spent dinner time negotiating with your child over a single bite of broccoli or hiding veggies under a mountain of cheese you're not alone. Picky eating is a common phase for many kids (and even some adults), but it doesn’t have to be a lifelong struggle.
With a little patience, creativity, and strategy, you can help even the pickiest eater expand their food horizons.
Why Are Some Eaters So Picky?
Picky eating often stems from:
Sensory sensitivities (texture, smell, taste)
Fear of the unfamiliar (a.k.a. food neophobia)
Control or independence (especially in toddlers)
Past negative food experiences
While frustrating, picky eating is usually not a sign of a deeper problem and can improve over time with the right approach.
10 Smart Strategies to Get Picky Eaters to Try New Foods
1. Make Food Familiar Before It Hits the Plate: Exposure works. Let kids help you with:
Grocery shopping
Washing vegetables
Stirring or plating the meal
Even just talking about new foods or playing with toy versions (like pretend fruit) can build comfort.
2. One New Food at a Time: Introducing five new things in one meal is overwhelming. Instead:
Pair a new food with familiar favorites
Use the "one-bite rule" just try one bite no pressure to finish
Over time, one bite becomes two, and curiosity replaces hesitation.
3. Create a No-Pressure Environment :Avoid bribing, forcing, or negotiating. Instead:
Serve the food neutrally
Avoid making a big deal about trying or not trying it
Let the child decide how much to eat. The goal is exposure, not perfection.
4. Use the “Learn, Don’t Lecture” Approach: Make food fun and educational:
“Did you know carrots help your eyes see better?”
“Let’s pretend broccoli is a tiny tree. Can you eat the top like a giraffe?”
Kids are more likely to try foods they feel curious or empowered about.
5. Play With Presentation; Sometimes it’s all about how it looks:
Cut foods into fun shapes
Create colorful “rainbow plates”
Serve meals in muffin tins or bento boxes for a variety of small tastes
A little creativity can make healthy food look like an exciting adventure.
6. Let Them Be the Chef
When kids help cook, they’re more invested in the meal. Try:
Homemade pizzas with veggie toppings
DIY taco or wrap nights
Fruit kabobs with fun dipping sauces
Cooking teaches skills and builds positive associations with food.
7. Respect Their Preferences (but Don’t Cater)
It’s okay if your child doesn’t like everything. We all have tastes! But avoid making a separate meal. Offer a "safe food" at every meal (e.g. plain rice, bread, cheese) alongside other options.
8. Model Adventurous Eating
Kids learn by watching. If they see you enjoying Brussels sprouts, they might be more open to trying them.
Avoid saying things like:
“You won’t like this”
“Even I hate this vegetable” Instead, show enthusiasm, even if you're faking it a little at first!
9. Repeat, Repeat, Repeat
Studies show it can take 10–15 exposures before a child accepts a new food.Don’t give up after the first few rejections.
Keep offering the food in small amounts, prepared in different ways—roasted, steamed, raw, blended in smoothies, etc.
10. Celebrate Progress, Not Perfection:
Did they lick a tomato for the first time? That’s a win! Took a tiny nibble of spinach? Celebrate it!
Positive reinforcement helps build confidence and curiosity without pressure.
Bonus Tips for Parents
Stay calm during meals no arguments at the table
Avoid labeling your child as “a picky eater” in front of others
Focus on overall nutrition over a week, not one meal
Conclusion
Helping a picky eater expand their palate takes time, patience, and consistency but it’s absolutely possible.
Remember: your goal isn’t to create a perfect eater overnight. It’s to build healthy, positive food habits that will last a lifetime.
Every new taste, touch, or bite is a step forward.
At Kenko Life, you can choose a variety of healthy meal options for your daily dose of nutrition. Call at – +91 901906245