When it comes to picky eaters, mealtime can be a bit of a puzzle. They often prefer their familiar favourites, making it a challenge to serve balanced meals. The good news? With some clever strategies, you can make trying new foods a fun and exciting part of their day.

In this article, we’ll share engaging tips and enjoyable activities that will encourage even the fussiest eaters to explore new dishes. 

Tired of Mealtime Chaos? Discover Easy Solutions!

Is your family dinner more of a battleground than a relaxing mealtime? Turn it around with Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s foremost experts on childhood obesity. This essential guide is filled with practical solutions and advice to address picky eating habits and ensure that every meal is both healthy and harmonious. 

Say goodbye to dinner dilemmas and hello to enjoyable family feasts. Get your copy of Healthy Parents, Healthy Kids today and transform your family meals into cherished gatherings.

15 Effective Tricks To Get Your Picky Eaters To Try Anything

With the right approach, mealtime can be a blast! Here are 15 effective tricks to help your child expand their palate and build a healthier relationship with food.

Make Food Fun

Turning mealtime into a creative and enjoyable experience can make new foods more appealing to children. Using cookie cutters to shape sandwiches, pancakes, or melon slices can make school lunches a lot more exciting. Get playful with food presentations—arranging fruits and veggies in fun patterns or creating smiley faces on plates can capture your child's interest. These fun ideas help kids see mealtime as a joyful experience rather than a chore. 

Check out these fun food recipes to get your picky eater excited about trying new foods!

Involve Them in Meal Preparation

Kids are way more likely to dig into dishes they helped create. Encourage your little chefs to take on safe kitchen tasks like rinsing fruits and veggies, mixing ingredients, or assembling their meals. This not only gives them a sense of achievement but also sparks their curiosity about what they’re making, increasing the chances they'll want to try their tasty creations!

Go Shopping Together

Grocery shopping can be a fun outing! Let your kids pick out one new fruit, veggie, or healthy item each trip. This gives them a sense of ownership and excitement about trying what they've chosen when you get back home.

Introduce New Foods Gradually

When it comes to new foods, starting small is key. Serve unfamiliar items alongside their go-to favourites to keep the meal feeling comfortable and less intimidating. For example, add a small portion of a new veggie next to their beloved pasta or alongside rice and chicken. This makes it easier for them to give it a go.

Food Rewards

Who doesn’t love a good reward system? Create a fun way for your little ones to earn some non-food rewards for trying new eats. Try setting up a sticker chart, where every new food they try earns them a sticker. Once they collect a certain number, they can pick a fun activity to do together. This approach not only motivates them to explore new flavours but also helps them see that rewards don’t always have to be sweet treats.

Be a Role Model

Did you know that parents have a huge impact on their kids' eating habits? That’s right! By showing off healthy eating behaviours yourself, you can inspire your little ones to make better food choices. 

Show them how fun it can be to try a variety of foods by enjoying meals with joy and enthusiasm! Talk about the flavours and textures you love, and be sure to try new foods alongside them. Your genuine excitement can spark their curiosity and make them more open to exploring different tastes.

Create a Positive Eating Atmosphere

The vibe at mealtime can make all the difference! Aim for a relaxed and enjoyable atmosphere where the focus is on having a good time rather than stressing over what’s on the plate. Avoid turning meals into a battleground over new foods; keep it light and pressure-free. A chill environment reduces anxiety and can lead to more adventurous eating habits over time. 

For tips on creating a positive mealtime experience, check out our Resources at Feeding Fussy Kids. 

Blend New Foods with Old

Introducing new flavours doesn’t have to be a shock to the system. If your child loves mashed potatoes, why not try mixing in some mashed sweet potatoes? Or, sneak some diced carrots into their favourite tomato sauce. This makes new foods feel familiar and less intimidating, allowing your little ones to explore new tastes without feeling overwhelmed.

Click here to discover creative ways to sneak more veggies into your picky eater’s meals.

Use Gentle Encouragement

While it’s important to encourage your child to try new foods, it’s equally important to respect their preferences and fears. Offer new foods alongside favourites without making a big fuss. A simple, ‘Why don’t you try a bite of this? It’s really tasty!’ is often enough. 

If they’re hesitant, let them know it’s okay and perhaps try again another time. This patient and gentle approach helps build trust and might make them more willing to try new foods when they’re ready.

Educate About Food

Learning about food can turn mealtime into an exciting adventure! Take the chance to teach your kids how different foods are grown and harvested. Check out books, fun cooking shows for kids, or plan visits to farms and farmers’ markets. Understanding where their food comes from can spark curiosity and motivate them to try new tastes.

Help your kids understand the nutritional value of their food by checking out our Education section.

Stick to a Routine

Establishing a consistent eating schedule can work wonders! Regular meal and snack times create a sense of normalcy and set clear expectations, which helps regulate hunger and makes kids more likely to eat what’s on their plates, including new foods. A routine also makes mealtime a comforting part of their day, reducing anxiety around trying different dishes. 

Research highlights that Australian families engage in healthy mealtime habits, like sharing meals and placing a high value on eating together. The study also found that where you eat and whether you watch TV during meals can significantly impact these habits, which makes them crucial for promoting healthier choices.

Limit Snacks Before Meals

Timing is everything when it comes to snacks. If kids munch too close to mealtime, they might not be hungry enough to try new foods. By setting snack boundaries, they’ll arrive at the table ready to eat. With a healthy appetite, they’re more likely to give new foods a chance.

Offer Choices

Giving kids a say in what they eat can make a great difference. Offer them a choice between two or three different foods, like vegetables or toppings. This little bit of control can make them more excited about trying new things. It also makes mealtime more interactive and fun, introducing new options in a relaxed way.

Repeat Offerings

Don’t be discouraged if your child turns down a new food at first. Studies show that repeated exposure can lead to acceptance. Keep offering the food over several weeks or months without pressure. Each time they see it, they’ll become more familiar, which can help ease their resistance.

Praise Efforts

Celebrate those brave little moments! When your child tries something new, even if it doesn’t go as planned, praise their effort. Acknowledging their willingness to experiment boosts their confidence and encourages them to keep trying new foods. Celebrate the small victories with enthusiasm to reinforce the behaviour you want to encourage.

Final Thoughts

Building a diverse palate is a bit of a journey that’s full of surprises and maybe even a few hiccups along the way. The good news is, with some fun strategies like sticking to a routine, limiting snacks before meals, and giving your little ones choices, you’ll start to see positive changes in their eating habits. With these tips and a little love and creativity, you can turn your picky eater into an adventurous food explorer.

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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.