Got a little one who gives you the side-eye at anything new on their plate? Getting a fussy eater to try new foods can feel like a culinary challenge worthy of a gold medal. It’s like an endless uphill battle, complete with frustration and mealtime meltdowns.

But guess what? It doesn’t have to be this way. We’ve got some proven strategies to turn those tense moments into opportunities for exploration and enjoyment.

You can start by adding just a small portion of the new food on their plate—less is more when it comes to avoiding overwhelm. Pair it with their favourite familiar foods to ease them into the new taste. And let’s not forget to jazz up the presentation! Colourful, creatively shaped meals can make trying new foods feel like a fun adventure rather than a chore.

Ready to dive into more tips? Keep reading to discover how to make trying new foods as exciting as a treasure hunt!

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Say goodbye to mealtime meltdowns and hello to delicious, healthy dinners! Grab your copy of Healthy Parents, Healthy Kids today and start transforming your family meals into moments of joy and togetherness.

15 Easy Tricks to Get Your Kids Loving New Foods

Introducing new foods to fussy eaters doesn’t have to be a battlefield! With the right tricks up your sleeve, you can make trying new foods a fun and exciting adventure. Dive into these 15 easy strategies that’ll have your kids excited about new tastes and create lasting healthy eating habits.

Start with Small Steps

When it comes to introducing new foods, go small and go slow. Serve a tiny portion of the new food alongside their favourite dishes. This way, the new food doesn’t seem so intimidating. 

For example, if you’re adding carrots to the menu, start with a few little pieces next to their beloved mac and cheese. Gradually, as they get used to the new sight and taste, you can up the amount. This gentle approach helps your child get comfy with new foods without any fuss, making mealtime less stressful and more adventurous!

Make Meals Fun and Positive

Mealtime magic happens when the vibe is upbeat and supportive. Create a positive environment where food is fun and stress-free. Forget about the pressure to clean the plate—celebrate the little wins like trying a new veggie or using a different utensil. With such an approach, you can turn mealtimes into a joyous family event and help build a healthier attitude toward trying new foods.

Get Kids Involved in the Kitchen

Research shows that kids who get hands-on with meal prep not only boost their mood but also eat better. When kids help with cooking—like washing veggies, stirring the mix or setting the table—they’re more excited to eat what they’ve had a hand in making. Plus, it’s a great chance to teach them about different foods, where they come from, and why they’re good for them. In this way, you can make new foods more appealing to them and get them curious about trying new things.

Make Food Fun with Colours and Shapes

Kids are more likely to dive into their meals when they look like a blast. Use cookie cutters to shape sandwiches, fruits or veggies into stars, hearts or even animals. Or get creative with a colourful plate arrangement that makes the food pop! These simple tricks make mealtime more exciting and less like a chore. Bright colours and playful shapes make food fun and less intimidating. 

Want to see some easy, irresistible recipes? Click here for kid-friendly meals that’ll have even the fussiest eaters asking for seconds!

Pair New Foods with Old Favourites

Mixing new with familiar can be a game-changer for picky eaters. Try adding small bits of a new veggie to their favourite spaghetti sauce or serving a new type of bread alongside a beloved meal. This helps them try new flavours in a comfy, familiar setting. Over time, those new foods might just become as popular as their old favourites.

Be a Foodie Role Model

Kids are like little sponges, soaking up everything they see, especially from their parents. Want them to try new foods? Show them how it’s done! Chow down on a variety of foods with enthusiasm and talk up the flavours. When they see you enjoying veggies or other new tastes, they’ll be curious to give them a go. 

Create a Mealtime Routine

You can turn mealtime into a breeze with a set schedule. Regular meal and snack times give kids a sense of security and make trying new foods less daunting. When they know what to expect, they’re more relaxed and ready to explore new flavours. A consistent routine also helps avoid endless snacking, so they come to the table with a healthy appetite and a willingness to try new things.

Turn Meals into Stories and Games

Who says mealtime can’t be a blast? Consider adding a splash of fun with stories and games. Spin a tale about their favourite book character who can’t get enough of broccoli, or play ‘guess the ingredient’ with a themed meal. With a bit of imagination, you can transform even the fussiest eater into an enthusiastic food explorer!

Make Nutrition Fun and Super

Transform your child’s view of healthy eating by turning it into a superpower adventure. Talk about how carrots can help them see like a superhero or how spinach can make them strong like their favourite action hero. This makes the idea of eating healthy foods exciting and meaningful. It also gives them a sense of control—eating these ‘superfoods’ is like unlocking special powers! 

Want more superfoods? Check out our Education section at Feeding Fussy Kids for a guide on which foods work wonders and which to avoid.

Keep Choices Simple and Fun

When introducing new foods, don’t overwhelm them with too many options. Start with just one or two new items alongside their usual favourites. This makes new foods seem less intimidating and more manageable. By keeping the choices simple, you reduce anxiety and make trying new things a lot less stressful. With a little patience, those new foods might just become the next big hit at the dinner table!

Use Dips and Sauces

Kids love the fun of dipping, and it can make even the fussiest eater more excited about new foods. Try offering a mix of tasty dips like yoghurt-based sauces, hummus or a mild salsa with veggies, meats or whole grain crackers. Picture this: carrot sticks with a creamy ranch dip or apple slices dunked in peanut butter. It’s a playful way to explore new flavours and textures, which makes snacks more appealing and engaging.

Shake Up the Dining Scene

Bored of the same old mealtime routine? Change things up and turn eating into an adventure! Have a picnic in the living room, dine in the backyard or set up a special table in a new spot. These fun dining experiences can make trying new foods feel like an exciting quest rather than a chore. With a fresh environment, kids are more likely to be open to new tastes and enjoy their meals.

Snack Smarter for Better Meals

Managing snacks right helps keep their appetite healthy and their enthusiasm high for meal times. So keep snack time smart to make sure your little ones come to the table ready to try new foods. Plan nutritious snacks like fruits, veggies, nuts or whole grains, and serve them well before mealtime. With this, they won’t fill up on snacks and will be more interested in trying new dishes at dinner. 

Encourage Self-feeding

Turn mealtime into a fun adventure by letting your little ones take charge of their own eating! When kids get to feed themselves, they feel like the boss of their plate, which makes them more excited to try new foods. Self-feeding is also a great way for them to hone their motor skills and explore different textures and tastes at their own pace. Give them child-friendly utensils and remember: a bit of mess is part of the fun! This hands-on approach boosts their confidence and curiosity, making mealtime both educational and enjoyable.

Seek Professional Advice for Extra Help

If mealtime struggles are more than just picky eating and are affecting your child’s health, it might be time to get some expert help. A paediatric dietitian can offer tailored advice and solutions to fit your child’s unique needs. They’ll assess their eating habits, recommend effective strategies and provide support to ensure they’re getting the right nutrition. For top-notch guidance and reliable solutions, check out our Resources at Feeding Fussy Kids and give your child the best shot at healthy eating!

Summing Up

As you dive into the fun of expanding your child’s taste buds, keep in mind that persistence and positivity are your best mates. It’s not just about adding new foods to the menu—it’s about creating a lifelong love for healthy eating.

Make mealtime a blast, get your little one involved and be a role model for fun and adventurous eating. With a dash of creativity and a lot of encouragement, you’ll be amazed at how your fussy eater transforms into a little foodie explorer. Stay on course, keep it fun and watch as your child discovers a whole new world of flavours right on their plate!

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.