Top 5 Ways to Help Introduce New Foods to Picky Eaters
February 14, 2025Top 5 Ways to Help Introduce New Foods to Picky Eaters
Encouraging children to try new foods can feel like a challenge, but with the right approach, it can become a fun and rewarding experience for the whole family. Check out this video featuring Dartmouth Health Children's Filomena Kersey, RDN, LD for tips to help introduce new foods to picky eaters.
1. Let Them Help You Cook
Children thrive on inclusion, and when they take part in preparing a meal or snack, they are more likely to be curious about trying new foods. Start by involving them in grocery shopping; let them choose a new vegetable or fruit to try. At home, allow them to assist with food preparation. Simple tasks like stirring, mixing, or assembling ingredients help them become familiar with what goes into a recipe.
2. Start Small with "Just a Taste"
Introduce new foods gradually. Offering just a small taste of one new food at a mealtime can make it feel less intimidating. Approach tastings with a relaxed attitude and turn it into a fun game. Share what you taste—sweet, sour, etc.—and encourage them to express their thoughts on the flavors. Consider creating a sample platter with various foods for family nights or special occasions, and invite them to take a tiny taste of something from the platter.
3. Pair New Foods with Old Favorites
A simple way to entice children to try new foods is to pair them with items they already enjoy. Many kids love dipping, so introduce a new vegetable or fruit that they can dip. You can also incorporate new foods into their favorites—for example, blending spinach into a smoothie or adding bits of broccoli to macaroni and cheese.
4. Repeat and Practice Patience
It sometimes takes multiple exposures to new foods before a child is willing to try them. Keep experimenting with different preparations—cooked, raw, with sauce, etc. Remember to celebrate the small victories! When they try a new food, offer positive reinforcement to encourage their efforts.
5. Be a Role Model
Children are greatly influenced by the actions of their parents and caregivers. They observe your behaviors, and when they see you enjoying healthy foods and trying new things, they are more likely to follow suit. While it’s important to encourage exploration of new foods, avoid forcing your child to eat them, as this can create negative associations and resistance. Instead, maintain a relaxed and inviting atmosphere during mealtimes.
Picky eaters can present challenges, but with patience, creativity, and the right strategies, you can help expand their palates over time.
About the "Tiny Tips" Series
The Granite YMCA and Dartmouth Health Children’s partnership is dedicated to enhancing youth and family well-being. Through our "Tiny Tips" series, we’re able to provide parents and caregivers with tips from Dartmouth Health Children’s doctors and care teams. "Tiny Tips" cover topics from mental health to tummy troubles and everything in between. Together, we’re extending our impact by delivering health-related information that focuses on youth development and healthy living.
