Effective Strategies to Encourage Children to Try New Foods
A structured overview of what credible sources and parent perspectives commonly say about this topic.
Quick answer
Repeated, low-pressure exposure to new foods—sometimes 10 to 15 times—is key to encouraging children to try them. The division of responsibility approach, where parents decide what, when, and where food is served and children decide how much to eat, is widely recommended. Involving children in food preparation and serving familiar foods alongside new ones can also help.
At a glance
Things to try now
What to do now
- 1Serve a new food alongside one your child already likes at the next meal.
- 2Invite your child to help wash or stir ingredients during food prep.
- 3Eat the new food yourself and comment positively to model enjoyment.
What to say
- “Would you like to try a little bite? You don’t have to eat it all.”
- “It’s okay if you don’t like it today; sometimes it takes a few tries.”
- “I’m going to eat some too because it’s really tasty!”
What to practice consistently
- Consistently offering a variety of healthy foods without pressure.
- Having regular family meals where everyone eats the same foods.
- Encouraging involvement in food preparation to build interest.
What to avoid
- Pressuring or forcing your child to eat new foods.
- Using food as a reward or punishment.
- Making mealtimes a battleground or stressful environment.
These are common approaches mentioned in sources and by parents. They are informational, not prescriptive.
What this usually involves
- Offering a variety of healthy foods regularly without pressure
- Serving at least one familiar food alongside new or less-preferred foods
- Using the division of responsibility approach where parents control the food environment and children control intake
- Involving children in age-appropriate food preparation tasks to increase interest
- Modeling healthy eating habits by eating together as a family and trying new foods yourself
- Avoiding using food as a reward or punishment to prevent unhealthy associations
Related questions
Research suggests offering a new food 10 to 15 times before expecting acceptance.
No, using food as a reward or punishment can create unhealthy associations with eating.
Age-appropriate tasks like washing vegetables or stirring ingredients can increase interest in trying new foods.
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From around the web
Picky Eating and Nutrition
Overview of picky eating in toddlers and strategies to encourage healthy eating.
American Academy of Pediatrics
Tips to Help Your Picky Eater
Practical tips for parents to encourage children to try new foods.
Centers for Disease Control and Prevention
How to Encourage Healthy Eating Habits in Children
Advice on creating positive mealtime environments and modeling healthy eating.
Nemours KidsHealth