Getting kids to try new foods can feel like a daily battle, but with the right approach, it can turn into an adventure. Start by making it fun—serve colorful veggie “rainbows” or let them dip foods in sauces they like. Involve them in cooking; kids are more likely to taste what they’ve helped make. Pair new foods with favorites to ease them in, and keep portions tiny—no pressure, just a nibble.
Be patient and model enthusiasm yourself—eat the new food with a smile! Repetition helps too; studies show it can take 10-15 tries before they accept it. Skip the bribes—focus on praise for trying, not finishing. With consistency and creativity, they’ll be exploring new flavors in no time.
Have you ever felt like preparing dinner for your kids is like stepping into a high-stakes negotiation?
You, with a plate full of colors and promises of health; them, with arms crossed your picky eater kid said a firm “I don’t like it!” before even taking a bite. If this sounds familiar, you’re not alone.
Picky eaters are a universal challenge for parents, but they’re also an opportunity to turn mealtime into an exciting, fun, and yes, even delicious adventure.
Today, I’m bringing you the best ways to encourage those little picky eaters to try new foods, shared from the heart with a touch of everyday magic that’ll make you want to pin this post on Pinterest or share it with that friend who’s also battling rebellious broccoli.
Get ready to discover strategies that not only work but transform the table into a place of laughter, creativity, and connection. From clever tricks to tools that’ll make your life easier, this article is your treasure map to conquering your kids’ palates. Let’s dive in!
The Mystery of “I Don’t Like It”: A Story We All Know
I vividly remember one afternoon at my friend Laura’s house. Her five-year-old daughter, Sofía, stared at a plate of steamed carrots like they were alien invaders. “I don’t like it!” she declared, without even bringing the fork close.
Laura sighed, exhausted after a long day, and looked at me with that mix of frustration and pleading only a mother of picky eaters understands. “How do I get her to try something new?” she asked.
That question led me to research, experiment, and finally write this for you.
Because picky eaters aren’t a modern problem; they’re a natural stage. Experts say our food preferences form in childhood, and little ones tend to reject the unknown by instinct.
It’s their way of exerting control in a world they’re still figuring out. But here’s the secret: it’s not about forcing them—it’s about inviting them to explore. And for that, you need a little patience, a dose of creativity, and sometimes the right tools.
- How to Get Kids to Try New Foods: Winning Strategies for Picky Eaters
- 1. Cooking Together: The Power of Little Hands in the Kitchen
- 2. Presentation That Wins Hearts: Food That Tells Stories
- 3. Small Portions, Big Wins
- 4. Sauces and Flavors: The Art of Disguising the New
- 5. Role Model: If You Eat It, They Want It
- 6. Tech to the Rescue: Tools That Make a Difference
- 7. Patience: Your Secret Superpower
How to Get Kids to Try New Foods: Winning Strategies for Picky Eaters
Every parent knows the struggle: you cook a healthy meal, only for your kid to scrunch their nose at anything new. But getting kids to try new foods doesn’t have to be a showdown. With a few clever tricks, you can turn mealtime into an opportunity for exploration—and maybe even fun.
1. Cooking Together: The Power of Little Hands in the Kitchen
How about your child becoming your favorite kitchen helper? Him, in an apron that’s too big for him, holding a wooden spoon and a proud smile as he stirs a homemade sauce.
Cooking together isn’t just an activity; it’s a revolution in your children’s relationship with food. When they participate in the process, from choosing the ingredients to mixing them together, they feel like that dish is theirs.
Involve your kids in the process. Take them grocery shopping and let them pick one new food to try—maybe a funky purple cauliflower or a spiky dragon fruit. At home, have them help prep it, whether it’s stirring, chopping (with supervision), or plating. Studies show kids are more likely to taste what they’ve had a hand in creating. Empowering them is a sneaky way to crack the code on how to get kids to try new foods.
And guess what, they’re much more likely to want to try it.
How to Do It:
- Take Them Shopping: Let them pick a new vegetable or fruit at the store. “How about we try these bright orange squashes?” Let them touch, smell, and get curious.
- Simple Tasks: If they’re little, ask them to wash veggies or sprinkle spices (watch out for too much pepper!). For older kids, try cutting with a kid-safe knife, like the Curious Chef Kids’ Knife Set, designed for small hands and brave hearts.
- Make It Fun: Turn the kitchen into a game. “Who can build the tallest carrot tower before we cook them?”
Laura tried this with Sofía. They bought a bright red bell pepper and turned it into “boats” stuffed with cheese. Sofía didn’t just take a bite—she asked for more. The key is the pride of being part of the process.
PLAYFUL DESIGNS, REAL TOOLS: This knife set is designed to spark the imagination of young children with its playful designs and bright colors while providing real-world tools for kids to cook with.
2. Presentation That Wins Hearts: Food That Tells Stories
For picky eaters, food enters through their eyes before their mouths. A boring plate of broccoli is just that—boring.
When it comes to how to get kids to try new foods, presentation is your secret weapon. Kids eat with their eyes first—if it looks boring or strange, it’s a no-go. But turn that spinach into a smiley face or those carrots into a rocket ship, and suddenly, they’re intrigued.
In 2025, creative food presentation isn’t just for chefs—it’s a game-changer for parents tackling picky eaters.
But a forest of green trees with mashed potato dinosaurs? That’s an adventure. Creative presentation doesn’t require a chef’s skills—just a bit of imagination.
Ideas to Try:
- Create Characters: Make a smiling face with cucumber slices as eyes and a pepper strip as a mouth. Or build a rocket with carrot sticks and a cheese triangle.
- Silly Names: Call peas “magical green pearls” or cauliflower “fluffy clouds.” Imagination sparks curiosity.
I once saw a friend turn a plate of spinach into “Shrek’s swamp.” His son, a true picky eater, ate it all while hunting for “hidden treasure” (a piece of chicken). Fun food doesn’t just encourage tasting—it makes them dream.
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3. Small Portions, Big Wins
Have you ever served a full plate of something new, only for your picky eater to freeze at the sheer size of the challenge? It’s overwhelming.
When figuring out how to get kids to try new foods, size matters—small portions can make all the difference. A towering pile of unfamiliar veggies can feel like a challenge kids want to dodge, but a tiny taste? That’s doable.
Smart parents are using this trick to ease picky eaters into new flavors without the overwhelm.
The solution? Start small. A teaspoon of quinoa, two broccoli trees, a slice of beet. Small portions take the pressure off and turn trying into a manageable game.
How to Implement It:
- Tasting Plate: Use a divided plate, like the Munchkin Compartment Plate, and add a tiny bit of several new foods alongside something they already like.
- No Forcing: Say something like, “Just take one little bite and tell me what you think.” If they say no, that’s okay. Repeated exposure (up to 15 times, studies say) usually wins the battle.
- Celebrate Effort: A clap or a “You’re a brave explorer!” reinforces the positive experience.
With Sofía, Laura started with one pea. “It’s a little green pearl,” she said. Sofía tried it, wrinkled her nose, but didn’t spit it out. A week later, she ate five without drama. Small steps, big victories.
4. Sauces and Flavors: The Art of Disguising the New
Sometimes, picky eaters don’t reject the food—they reject its plain taste. A carrot by itself might be “meh,” but with a yogurt-honey dip? That’s a game-changer! Sauces and spices are your allies in making the new irresistible.
Blend spinach into a smoothie or mix grated zucchini into muffins. While this isn’t about hiding forever—openly trying new foods is the goal—it’s a low-stakes way to introduce flavors.
Once they like the disguised version, reveal the secret and serve it straight-up. It’s a stealth move in how to get kids to try new foods without a fight.
Tasty Tricks:
- Magical Dips: Try homemade hummus or a mild cheese sauce. A Ninja Blender whips them up in seconds.
- Friendly Spices: A dash of cinnamon on sweet potatoes or a sprinkle of garlic powder on zucchini can transform them.
- Mix with Favorites: Hide spinach in a banana smoothie or zucchini shreds in meatballs. They eat, you smile.
My nephew Mateo hated cauliflower until we mixed it with mashed potatoes and a bit of cheese. Now he asks for “cheesy clouds” without knowing he’s eating his nemesis. It’s a win-win.
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5. Role Model: If You Eat It, They Want It
Kids are mirrors. If they see you enjoying a salad with gusto (“Mmm, this tomato is so juicy!”), picky eaters will want to join the party. Being a role model doesn’t require perfection—just authenticity.
Kids mimic what they see. Sit down and eat the new food yourself—bonus points if you rave about it with a big smile. “Mmm, these roasted chickpeas are so crunchy!” might just spark their curiosity.
How to get kids to try new foods often boils down to showing them it’s no big deal—and that starts with you. By enjoying it yourself, you’re proving how to get kids to try new foods can be as simple as leading by example.
How to Inspire:
- Eat with Them: Sit at the table and try the same things you offer. Make it a family moment.
- Explore Together: Try something new as a family. “Today we’re all tasting a spoonful of this purple mash. Ready?”
Laura started eating carrots in front of Sofía, exaggerating how good they were. A week later, Sofía asked for one “to be like Mommy.” Imitation is powerful.
6. Tech to the Rescue: Tools That Make a Difference
It’s 2025, and technology is your secret ally in cracking how to get kids to try new foods. Forget the days of begging—interactive apps, smart kitchen gadgets, and even augmented reality (AR) are here to turn picky eating into a fun mission. These tools don’t just make mealtime easier; they transform trying new foods into an adventure kids actually want to join.
- Food Adventure Apps: Apps like “Taste Quest” (imagine a 2025 hit) gamify the process with missions—think “unlock the broccoli badge” or “defeat the spinach dragon” by taking a bite. Rewards like virtual stickers or mini-games keep them hooked, making how to get kids to try new foods feel like play, not pressure.
- Smart Plates and Utensils: Picture a plate that lights up when they try a new veggie or a fork that buzzes with a cheer. In 2025, devices like these track bites and celebrate small wins, nudging kids toward variety without a single “eat your greens” nag.
- AR Food Explorers: Augmented reality apps let kids scan a new food—say, a kiwi—and see a 3D story pop up, like where it grows or how it fuels their body. It’s curiosity-driven tech that answers how to get kids to try new foods by making the unknown exciting.
- Kitchen Gadgets for Kids: Tools like mini veggie spiralizers or fruit slicers (think kid-safe versions of 2025’s latest) let them shape their own snacks. When they’re hands-on with a gadget, that zucchini noodle or apple star is suddenly worth a taste.
Recommendations:
- Kids’ Cookbooks: The Complete Cookbook for Young Chefs by America’s Test Kitchen has easy recipes and photos that hook little ones.
- Food Processor: The Cuisinart Mini Prep Plus blitzes veggies in seconds for sneaking into sauces or smoothies.
- Food-Themed Board Games: Look for games like “Foodie Faces” to link food with fun.
When I gifted Laura a processor, she started making colorful purees Sofía devoured. Technology simplifies and excites.
Using kid-tested and approved recipes, America’s Test Kitchen has created THE cookbook every kid chef needs on their shelf.
7. Patience: Your Secret Superpower
I won’t lie: not everything will work right away with picky eaters. There’ll be days when the broccoli comes back untouched. And that’s okay. Patience is your secret weapon. Every “no” is a step closer to a “yes,” because familiarity conquers fear.
There’s no overnight fix, but consistency and creativity are your allies. How to get kids to try new foods in 2025 is about meeting them where they are—picky eaters or not—and turning meals into moments of discovery. Start small, celebrate the tries, and soon they’ll be asking for seconds of that “weird green stuff.” Ready to give it a go?
Tips to Stay Calm:
- Don’t Take It Personally: It’s not a rejection of you—it’s their process.
- Keep Offering: Without pushing, put that food on the table again and again.
- Laugh and Move On: If they make funny faces, laugh with them. Food should be joy, not a fight.
Laura learned this after months of trying. One night, Sofía grabbed a pepper on her own. “It’s good,” she said. Patience paid off.
The Happy Ending: A Table Full of Smiles
Encouraging picky eaters to try new foods isn’t just about nutrition—it’s about creating memories, strengthening bonds, and teaching them to embrace the unknown with curiosity.
With these strategies, you’ll turn mealtime into a moment everyone looks forward to. From cooking together to using fun cutters or a surprise dip, every small step is a victory.
So, how about trying one of these ideas this week?
Save this post to your “Kid Ideas” Pinterest board or share it on Instagram with #TableAdventures.
Tell me in the comments: What’s the food your picky eaters struggle with most? Let’s turn this battle into a party!
