How to Get a Fussy Child to Try New Foods

Managing a fussy eater is challenging. But, as their caregiver — and the adult in the situation — you know the importance of a varied and balanced diet, especially during the formidable years.

But a child, with their youthful penchant for resistance and incapacity to understand the long-term ramifications of a monotonous diet void of fresh fruit and veggies, isn’t an easy sparring partner. This dichotomy is why your reasoning with a picky eater never results in them trying new foods.

You need a far more effective system that excites your child about expanding their pallet.

Step 1: Pick Your Battle

Select a handful of typically easy-to-enjoy fruit and vegetables. Some adults don’t like broccoli, so it’s not the best choice to kickstart your efforts to expand your child’s pallet.

Blueberries, cucumbers, peas, carrots, and tomatoes are easy wins. Especially if you select cherry tomatoes or baby carrots, typically inoffensive to most.

Of course, add the tough choices to this list, too, as it will help with step two.

Step 2: Rank Your Choices

Rank your choices from one to five, with foods ranked one being the easiest to incorporate and those ranked five being the hardest.

By starting easy, you want to show your child that new foods aren’t terrifying and can be tasty. You want to teach them that being inquisitive can be rewarding.

With this in mind, introduce the easier foods first and get your child familiar with the taste and texture.

It’s vital that when you’re introducing foods, you keep portion sizes small.

Then, capitalize on wins by regularly introducing foods that made it over the hump into meals.

Step 3: Reward Expanding Their Pallet

For most parents, you’ll encounter challenges with introducing food.

Gamify the experience. Make trying something new fun and rewarding rather than a chore.

You can gamify the experience by having the child randomly select what food they should try and then rewarding them with a treat, preferably edible, to congratulate them on their success.

Step 4: Continue the Trend

When dealing with fussy eaters, continuity will be the most crucial determinant for success. Children are also likely to be influenced by their peers, which would mean limiting meal times with other fussy eaters, where possible.