Gentle Ways to Help Your Child Try New Foods

Some kids like sticking to what they know: the same sandwich, the same pasta, the same snack. It’s familiar, safe, and comforting. And that’s okay.

But if you’d like to gently expand your child’s tastes and help them feel more open to trying new foods, here are a few simple strategies that can help over time. No pressure, no battles. Just encouragement and curiosity!

1. Model curiosity.

Kids learn by watching. If you try something new and say, “I’ve never had this before. Let’s see what it’s like,” it shows them that it’s okay to be curious and unsure.

2. Decide together.

Ask your child what they’d like to try. It could be something to cook at home or something new on a restaurant menu. Letting them choose builds excitement.

3. Invite them to help.

Involve your child in simple tasks: picking out veggies at the store, washing fruit, stirring a pot. Being part of the process can make them more interested in the final meal.

4. Talk about the food.

If your child doesn’t like surprises or big changes, describe what’s on the plate: “This is roasted sweet potato. It’s soft inside and a little crispy on the edges.” Knowing what something is makes it more approachable. If they enjoy mysteries, you can first ask them to guess what it is and build a conversation from there.

5. Eat with them.

Whatever food you offer your child, make sure you’re eating it too. When they see you eating the same thing, it feels more normal and less risky for them.

6. Start small.

Serve just a little, maybe a bite or two. A big portion can feel overwhelming, but a tiny taste feels doable.

7. No pressure.

You don’t need to say “Just try one bite.” Simply placing a small piece on their plate is enough. Let them explore it at their own pace, even if that means just looking at it for now.

8. Be patient.

Kids often need to see and hear about a new food many times before they try it, and even more before they like it. Keep offering it without making it a big deal.