6 Steps to Get Children to Try New Foods

Introducing new foods to children can be a challenge for many parents and caregivers. However, with patience and some creative strategies, you can help your child explore a variety of foods. Here’s a step-by-step guide to make mealtime more enjoyable and stress-free while encouraging your child to try new things.

1. Start Small and Simple

When introducing new foods, it’s important not to overwhelm your child. Start with small portions of new foods alongside familiar ones. The goal is to make the experience feel approachable. Try introducing one new vegetable with a favourite dish or adding a small bite of a new fruit as a side.

Tip: Cut the new food into fun shapes or add a dip to make it more enticing.

2. Involve Children in Meal Preparation

Kids are more likely to try foods they’ve helped prepare. Engage them in simple tasks such as washing vegetables, mixing ingredients  plating or even simply laying the table . By giving them some ownership over their meal, they may feel more curious about tasting their creation.

Tip: Turn meal prep into a fun activity by teaching them about the ingredients they are using.

3. Make It Fun and Playful

Transform the act of trying new foods into a game. You can create a taste-testing activity where children get to rate foods with fun expressions (happy face, neutral face or sad face). You can also encourage them to be food critics and describe what they taste.

Tip: Introduce colourful foods and create a “rainbow plate” challenge, where kids try different colours of fruits and veggies.

4. Offer Foods Repeatedly Without Pressure

It can take time for children to get used to a new food. Sometimes, they need to see it several times before they are willing to give it a try. Present new foods consistently without pressuring them to eat. Let them see, touch or even smell the food before they taste it.

Tip: Stay patient. Research shows that kids may need up to 10 exposures to a new food before they’re willing to try it.

5. Be a Role Model

Children often mimic their parents' and siblings' behaviours. If they see you enjoying a variety of foods, they’ll be more likely to give them a try as well. Share your excitement about the flavours and textures of new foods during family meals.

Tip: Try new foods together as a family, making it a shared experience rather than focusing solely on the child.

6. Avoid Using Food as a Reward or Punishment

Associating food with rewards or punishments can create a negative relationship with eating. Instead of saying, “If you eat your vegetables, you’ll get dessert,” encourage your child to explore new foods by focusing on their curiosity and the experience of discovering something new.

Tip: Offer praise for trying a new food, regardless of whether they like it or not. Celebrate the effort, not just the outcome.

By keeping the process low-pressure, fun, and consistent, your child’s willingness to try new foods will likely increase over time. Every small step forward counts and the more positive and engaging the experience, the more success you’ll have in broadening their palate!

All the best and happy eating,

Holly