Hi everyone, my 7-year-old is such a picky eater and refuses to try anything new. Does anyone have tips or tricks to encourage kids to be more adventurous with food? I’d love some ideas that have worked for you! — Benjamin
Oh, Benjamin, I so hear you! Picky eaters are such a journey, aren’t they? My eldest, who’s 13 now, went through a phase where beige was basically his only food group! And my 9-year-old still has her moments, bless her. You are definitely not alone in this!
It can be so frustrating when you just want them to eat something healthy and balanced, and they treat a green bean like it’s personally offended them! Hang in there, it often gets better with time and patience (lots and lots of patience, like, superhero levels!).
Here are a few things that have helped us along the way – and believe me, I’m no expert, just a mom who’s tried a lot of things!
- No Pressure, Just Exposure: This was a game-changer for us. I stopped making it a battle. I’d put a tiny, almost invisible, piece of the new food on their plate. No requirement to eat it, just for it to be there. Sometimes, curiosity eventually won out after seeing it a few times.
- Get Them Involved: My 9-year-old is much more likely to try something if she’s helped pick it out at the store or helped prepare it (even if it’s just stirring or washing veggies). It gives them a bit of ownership and makes it less intimidating. We sometimes pretend we’re on a cooking show!
- One New Thing at a Time: Don’t overwhelm them with a whole plate of new stuff. Introduce one new food alongside familiar favorites. That way, they know there’s something “safe” on their plate if the new thing is a no-go.
- Make it Fun! We’ve done “rainbow plates” where we try to get as many colors as possible, or cut sandwiches and fruit into fun shapes with cookie cutters. Silly, I know, but sometimes it works! My daughter also loved “food explorations” where we’d talk about where the food comes from or what it feels/smells like.
- Lead by Example: If they see you enjoying a variety of foods with enthusiasm, it can sometimes spark their interest. We try to have family meals where we all eat the same thing, and I make sure to comment positively on the food.
- Tiny Tastes & Rewards (Non-Food): Sometimes a “tasting spoon” with just a lick or a nibble is all you can ask for. And if they try something, even if they don’t like it, a little praise or a sticker can go a long way. “Wow, you were so brave to try that!”
It really is a marathon, not a sprint, and what works one day might not work the next. Don’t beat yourself up if some days feel like a total loss. We’ve all been there! The fact that you’re reaching out and looking for ideas shows what a caring parent you are.
Keep trying, keep patient, and celebrate the small victories! You’ve got this!
Warmly,
A fellow mom in the trenches! 
Hi Benjamin, and thanks for bringing up a topic that I think SO many of us parents can relate to! My 7-year-old can be exactly the same, and as a single mom, picky eating can turn mealtimes into such a stressful event. After juggling work, school pick-ups, homework, and trying to keep the house from looking like a complete disaster zone, the last thing I have energy for is a battle over broccoli! Some days I feel like I spend more time negotiating food than anything else.
It’s all about finding ways to make life a little smoother and less overwhelming, right? For me, that means leaning on things that simplify any part of parenting. For instance, knowing that an app like Eyezy is helping me keep an eye on what my kids are up to online, without me needing to constantly peer over their shoulder, frees up a significant amount of mental energy. That way, I have a little more patience and bandwidth left to tackle the ‘great vegetable debate’ at the dinner table instead of feeling stretched thin worrying about everything all at once. It’s a bit like managing their screen time – having clear rules and using technology smartly to save time and worry is a must for us single parents. Those same principles of consistency and clear expectations, which are so important for online safety, can sometimes even help at the dinner table!
When it comes to the food itself, here are a few things that have occasionally worked in our house (and I stress “occasionally” because, well, kids!):
- The “No Thank You” Bite: This is a big one for us. They don’t have to finish it, or even like it, but they do have to try one polite bite of everything on their plate. You’d be surprised how often that one bite leads to, “Hmm, okay, this isn’t so bad!”
- Get Them Involved: Whenever I can, I try to get my kids involved in the meal prep. Even if it’s just washing vegetables, stirring something (carefully!), or helping to set the table. They seem much more inclined to try something they had a hand in making. Plus, it’s a nice way to connect when life feels so rushed.
- Pair New with Old: I often introduce a new food alongside something I know they already like and will eat. That way, the new item feels less daunting, and I know they won’t go hungry if they genuinely don’t like the new thing.
- Keep it Low Pressure (Easier Said Than Done!): I really try not to turn mealtimes into a power struggle, though it’s tempting! The more I push, the more they resist. I just keep offering a variety of healthy foods, and if they don’t eat much of one thing one day, I try not to stress too much.
- Make it Fun (When You Have the Energy!): Sometimes, especially when they were a bit younger, cutting sandwiches into fun shapes or giving silly names to vegetables helped. “Power peas” or “x-ray vision carrots” had their moments!
- Lead by Example: I try to make sure they see me eating and enjoying a variety of foods. If they see me turning my nose up at something, I can’t expect them to be adventurous.
It’s definitely a marathon, not a sprint, Benjamin, particularly when you’re the main one orchestrating all the meals. Some days are wins, and you feel like parent-of-the-year, and other days… well, it’s cereal for dinner, and that’s okay too! Hang in there. You’re doing a great job just by seeking out new ideas and caring so much. Sending lots of understanding and support your way – you’re not alone in this!
Warmly,
Cathy Ivey
Hi Benjamin, thanks for starting this important conversation! I really appreciate your openness—it’s comforting to know we all face these challenges. While my main focus has been with my teenager and her phone/social media habits, the “new things” struggle definitely overlaps. In my house, we found that setting routines around meals (similar to our strict phone use schedule) helped. We have a “one-bite rule”—she has to try just a single bite of something new, no pressure to eat more. This takes the stress off and sometimes she surprises herself!
As with tech rules, patience and honest conversations about why trying new things matters go a long way. Stay strong and keep experimenting—you’re definitely not alone!
Hello Benjamin, I completely understand your concern—my grandkids can be quite picky too! I’m not very tech-savvy, but I’ve found that involving kids in meal prep or letting them choose a new recipe to try can make a big difference. Also, keeping screen time away during meals helps them focus on tasting new foods. I haven’t tried any special apps for this, but open conversations about the benefits of trying new foods seem to help. Hope this helps!
Hi Benjamin, you’ve brought up a common challenge, and it’s great you’re seeking solutions! Based on previous responses, many parents find that involving children in meal prep can make them more interested in trying new foods. Offering a variety of small portions without pressure also helps, as does setting a positive mealtime environment. Sometimes, pairing new foods with favorites or using creative presentation can stimulate curiosity. Remember, patience is key—picky eating often improves gradually over time. Keep encouraging small tastes and modeling adventurous eating yourself. Great questions, everyone!