How to Get Picky Eater to Eat New Foods: Practical Tips

Dealing with a picky eater can feel like an uphill battle, especially when you dream of exploring new cuisines or simply enjoying a family meal without fuss. If you’ve been wondering how to get picky eater to eat new foods, you’re not alone. It’s a common challenge for parents, but the good news is there are gentle, effective strategies you can employ to help expand your child’s palate over time. This isn’t about force-feeding or mealtime battles, but about creating positive experiences that encourage curiosity and bravery around food – skills that are invaluable, particularly when you’re abroad and encountering unfamiliar dishes.

Why Introduce New Foods (Especially with Travel in Mind)?

Helping your child become more adventurous with food isn’t just about making mealtimes easier at home; it significantly impacts their ability to adapt and enjoy experiences outside their comfort zone. For families who love to travel, navigate new restaurants, or visit friends and family, having a child willing to try different things opens up a world of possibilities. It reduces stress around finding “safe” foods in unfamiliar places and allows the whole family to embrace local cultures and cuisines. Building these skills now lays the groundwork for smoother travels and more enjoyable experiences down the line.

Practical Strategies for Introducing New Foods

Getting a picky eater to try something new requires patience, consistency, and a playful approach. Here are some strategies that focus on exposure and positive association rather than pressure:

Make it Fun & Pressure-Free

Food should be an enjoyable experience, not a source of conflict. Avoid any form of pressure, begging, or bribing. Instead, try to make interactions with new foods lighthearted. Use fun names for foods, create food art on the plate, or tell stories about where the food comes from.

Start Small (Tiny!)

The sight of a large portion of something unfamiliar can be overwhelming. Offer just a tiny piece – perhaps the size of a pea or even smaller – alongside their favourite, familiar foods. The goal is just initial exposure, not consumption. It’s okay if they just touch it, smell it, or lick it.

Involve Them in the Process

Children are often more willing to try foods they’ve had a hand in preparing. Take them shopping and let them choose a new fruit or vegetable, involve them in washing ingredients, stirring, or plating the food. Learning about food outside of the pressure of eating can build curiosity.

The Power of Exposure

Picky eaters often need repeated exposure to a new food before they’ll even consider trying it. This means regularly placing the new food on their plate, even if they ignore it. Non-food exposure also helps – talk about the food, read books about it, let them see you eating it. Seeing the food without the expectation to eat it reduces anxiety. It can take 10-15 exposures (or more!) before a child tries something new.

Pair with Familiar Favourites

Offer new foods alongside comfort foods you know they will eat. This ensures they won’t go hungry and creates a sense of security. You can also try incorporating new foods into familiar dishes in tiny amounts, like adding a minuscule bit of finely chopped pepper into a bolognese sauce they already love.

Be a Role Model

Kids learn by watching. Let your child see you and other family members enthusiastically eating and enjoying a variety of foods, including the new ones you are introducing. Talk positively about the taste, texture, and colour.

Patience is Key

Changing eating habits takes time, sometimes months or even years. Celebrate small victories – touching the food, licking it, taking a tiny bite. Avoid showing frustration or disappointment if they refuse. Your calm, consistent approach is vital.

What to Do When Things Get Tough

Refusals, meltdowns, or outright defiance around new foods can happen. When they do, try to remain calm. Reiterate that it’s okay if they don’t want to eat it today, but it will be offered again. End the meal calmly. Consistency in offering, without pressure, is the most powerful tool. If you’re concerned about nutritional deficiencies or extreme picky eating, consult with a healthcare professional or a registered dietitian.

Conclusion

Helping a picky eater explore new foods is a journey, not a race. By using gentle, consistent strategies focused on positive exposure and involvement, you can gradually build your child’s confidence and curiosity around food. These skills are not only beneficial for calmer mealtimes at home but are truly transformative when you’re ready to take your family adventures abroad.

Keep offering, stay patient, and celebrate the small steps forward. Ready to tackle picky eating on your next trip? Check out our other posts on managing picky eaters in restaurants and specific travel food strategies!