5 SURPRISING HACKS TO HELP YOUR PICKY EATER TRY NEW FOODS
Without the Mealtime Meltdowns
DR. ANA MARIA TEMPLE
2024
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We’ve all been there: staring at a plate of untouched broccoli while your little one gives it the side-eye, refusing to take even the tiniest bite. If your child is a picky eater like one of my kids used to be, mealtimes can feel like a daily battle. But don't worry, I’ve got some unexpected tricks up my sleeve to help you turn mealtime stress into success. Here are five surprising ways to expand your picky eater’s palate that are actually fun for both of you!
1. Food Play: Let Them Get Messy!
One of the most surprising ways to get kids to eat new foods is to allow them to play with their food. I know, it goes against everything our parents taught us, but hear me out! Allowing your child to touch, squish, and explore food helps them get comfortable with its texture and smell—two of the biggest obstacles for picky eaters.
Try giving your little one a piece of steamed carrot or a broccoli floret and encourage them to make a "carrot car" or a "broccoli forest." Don’t be afraid to let it get a little messy—because that means they’re getting comfortable! Research shows that tactile interaction with food can make children more open to tasting it. Even if they don’t eat it the first time, they’re building a positive association with the food, and that’s a huge step!
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2. Cooking Together: Become a Kitchen Team
Kids are way more likely to eat something they’ve had a hand in making. Inviting your child to be your kitchen helper makes them feel involved and excited about food. Plus, it’s a sneaky way to get them interested in trying something new!
For younger kids, let them help you stir, sprinkle, or mash. Older kids can help mix ingredients, pick herbs, or even shape dough. If they’re making a veggie pizza, they might be more inclined to nibble on those bell peppers and tomatoes because they put them there. Not only does this create a positive connection with food, but it also gives you a chance to explain the benefits of different ingredients in a fun, hands-on way.
Cooking together
Ana-Maria Temple
3. “Food Adventurer” Stickers: Reward Exploration, Not Consumption
Instead of pressuring your child to eat a new food, why not make it an adventure? Create a "Food Adventurer" challenge where your child gets to earn stickers for simply trying a new food—no matter if it’s just a lick, a nibble, or even just smelling it. The focus here is on encouraging curiosity without making them feel forced to eat something.
Set up a chart in your kitchen and add a fun sticker every time they try something new. Once they collect five or ten stickers, you can reward them with a small prize— my go to is always quality time: an extra bedtime story or a family trip to the park. The idea is to take away the pressure of eating and instead celebrate the exploration process. When kids feel rewarded for their efforts without fear of negative consequences, they’re much more likely to open up to new tastes!
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4. The Plant Point Challenge
Everyone loves a challenge and a friendly family competition can increase plant variety in your little ones diet. The rules are simple. Grab a calendar for each member of your family. Every day count how many fruits or vegetables each person consumes. 1 strawberry = 1 plant point. 1 bowl of strawberries = 1 plant point. 1 blueberry, 1 strawberry, 1 orange slice = 3 plant points. For the very picky, 1 bite of the veggie or fruit counts as 1 point. The goal is 13 plant points per day. Seeds, nuts, grains, nut butters all count as long as they are not in a processed format like a cracker, bread, or jelly. The person who gets 13 points in a day, gets 10 min of quality time with a parent. Think hugs, back rubs, candy land, or running outside.
The plant point challenge
Ana-Maria Temple
5. The Power of Dip: Everything’s Better with Sauce
If there’s one thing I’ve learned from working with kids, it’s that dips make everything better. If your child is hesitant to try raw veggies, offering a side of hummus or yogurt dip can make all the difference. Carrots become more appealing when they can be dunked into ranch, and apple slices are suddenly irresistible with a bit of peanut butter on the side.
Offer a variety of dips like guacamole, hummus, ranch, or even something a little sweet like honey yogurt. Not only does this add extra flavor (which many picky eaters crave), but the fun of dipping also turns the experience into a game. Let them pick which dip they want to try with each new food—that little bit of autonomy can go a long way in making the experience positive.
Mealtime is About More Than Just Eating
Helping your picky eater expand their palate doesn’t have to be a struggle! By making mealtime fun, playful, and pressure-free, you’ll foster a positive environment where your child feels safe to explore new foods. Remember, progress is progress—whether they finally eat a piece of zucchini or just touch it for the first time.
So, gather some food, grab your aprons, and get ready to explore—one fun, small step at a time. Mealtimes will soon transform from battlegrounds to places of adventure, discovery, and maybe even a little laughter.
