If your child turns their nose up at anything that isn’t chicken nuggets or plain pasta, you’re not alone. I’ve been there, armed with broccoli florets and a heart full of hope, only to face the dreaded “eww.”
Picky eating can feel like a proper standoff at the dinner table, with you on one side and your tiny food critic on the other. But help is at hand—and it’s less about battles and more about gentle wins.
Here’s how I turned my child’s “no thanks” into “actually, I quite like this,” with a few clever tweaks any busy parent can try tonight.
Started Small—Really Small
Expecting a five-year-old to devour a plate of kale or sushi is like setting them loose on a jigsaw puzzle with half the pieces missing. Instead, I introduced new foods one bite at a time. Literally.
Think a pea here, a carrot stick there. No pressure to finish, just a taste.
Psychologists call this the “exposure effect”—the more kids see and taste something, the more likely they are to accept it.
One study showed that kids needed to try a new food up to 15 times before liking it. So, keep calm and carry on with those tiny tastes.
Made Meals a Family Affair
Kids are great mimics. If they see mum or dad chomping on something new with gusto, curiosity tends to kick in. We started having meals where everyone ate the same thing, no special kids’ menu allowed.
That said, I kept my portions manageable—no need to turn dinner into a marathon eating session.
And yes, the little one did try to pretend broccoli was alien food invading their plate. But persistence won out, and soon enough, they were asking for “just a bit more.”
Got Creative with Presentation
Food that looks like it’s had a rough night on the plate rarely gets a fighting chance. Bright colours, fun shapes, and a bit of artistic flair can change the game.
I once carved cucumber slices into little smiley faces, and suddenly, those green discs were a hit.
If you’re short on time, even a drizzle of honey or a sprinkle of something crunchy can make veggies less intimidating. Kids eat with their eyes first, and a bit of food theatre never hurt.
Let Them Have a Say
Involving kids in food shopping and prep can spark interest. My child loved choosing which veggies to try or stirring the mix in the bowl.
Even the tiniest taster feels like a chef in the making when they help chop, mix, or season.
Studies suggest that kids who help prepare meals tend to be more adventurous eaters. Plus, it buys you a bit of peace while they’re busy “cooking.”
Balanced Treats with New Foods
Let’s be honest—no one loves a dinner that feels like a punishment. I found a rhythm where new foods shared the spotlight with familiar favourites. If my child tried a new veggie, they still got their beloved mashed potatoes.
This approach keeps the mood light and removes the all-or-nothing pressure. It’s less about forcing a full meal and more about widening the menu slowly.
Snuck in the Nutrition, Ninja-Style
Sometimes, life demands a quick fix. When I needed to get some greens in without a fuss, I blended spinach or carrots into sauces or smoothies. Hidden in bolognese or pancakes, these sneaky add-ins provide nutrition without the drama.
Just be mindful not to rely on disguises forever—kids need to see and taste real veggies to build lasting habits.
Didn’t Make a Fuss About Rejections
If your kid spits out something new, it’s not the end of the world. I learned not to dramatise refusals or turn meals into a battleground. Rejection is part of the process, and reacting with frustration only makes food an emotional minefield.
Instead, I kept calm, reminded myself that tastes change, and tried again another day. Sometimes even weeks later.
Turned Meals into Stories
Bringing a bit of imagination can add magic to mealtime. For example, calling broccoli “mini trees” or peas “green gems” turned eating into a game. We even turned edible art into a mini project, arranging fruits and veggies into animals or rainbows.
This trick taps into kids’ love of play and eases the “seriousness” of trying new foods.
Used Positive Reinforcement (Without Overdoing It)
Praise can work wonders when it’s genuine and light. A simple “Wow, you tried that!” or “Look at you being so brave with your food!” gave my child a boost. Stickers or a special badge sometimes sweetened the deal.
Avoid turning it into a bribe though—no one wants dinner to become a marketplace auction.
Remembered Patience is the Secret Sauce
Changing eating habits rarely happens overnight. Some days felt like stepping backwards, but sticking with it paid off.
I kept reminding myself: eating is a skill learned over time, with plenty of hiccups along the way.
Celebrating even the smallest victories made the journey feel less like a slog.
Navigating the world of picky eating tests even the most zen parent. What worked wonders for my family might need tweaking for yours, but the key ingredients—patience, creativity, and a warm smile—are universal.
Tonight, try introducing one new bite with a side of fun and zero pressure. Who knows? That “eww” might just turn into “more, please.”
After all, raising healthy eaters isn’t about winning battles; it’s about growing curious tasters, one nibble at a time.
