Picky eating: the bane of many a parent’s mealtimes.
You planned, you shopped, you cooked—only for your culinary masterpiece to be rejected with the enthusiasm of a cat presented with a bath.
If your dinner table often doubles as a battleground, you’re not alone. But there’s hope (and no, it doesn’t all hinge on hiding spinach in brownies).
The Surprising Power of Exposure
One of the best predictors of a child’s willingness to eat something is how often that food appears. According to research from the American Academy of Pediatrics, repeated, pressure-free exposure to new foods works wonders.
We’re talking 10, 15, even 20 times seeing that carrot stick or chickpea before a child gives it a real chance.
This means the green stuff doesn’t have to disappear just because it gets the cold shoulder at first glance. Serve a minuscule amount alongside foods that are already loved. One pea perched next to the beloved chips? That counts.
Over time, that pea becomes less of an alien invader and more of a tolerated dinner companion.
Ditch the Drama at the Table
Applying pressure (“Just try one bite, for mummy!”) can actually backfire, making kids less likely to take that bite next time. The more relaxed you are about what goes in their mouth, the less of a power struggle dinner will become.
Even if your inside voice is screaming.
Try saying, “You don’t have to eat it,” and carry on as if Brussels sprouts were as exciting as plain rice. Kids feel in control, which lowers defences faster than a dropped biscuit attracts ants.
Make It a Family Affair
Nothing piques interest like seeing grown-ups tuck in with gusto. Serve new foods family-style, where everyone helps themselves.
Research published in Appetite shows kids are more likely to try unfamiliar foods when they see parents eating and enjoying them.
And if your own relationship with broccoli is more frenemies than besties, fake it ‘til you make it. A big “Mmm!” and a smile can be surprisingly persuasive.
Small Steps with Big Results
Big portions of new foods are intimidating, even for adults. Imagine being handed a mountain of seaweed salad and told to dig in. A tiny taste—a single noodle, a crumb of tofu—feels less threatening.
Over time, that step can lead to second helpings (or at least, less dramatic rejections).
Let your child spit out the food if chewing turns into a full-body shudder. The goal is trying, not swallowing. (Keep napkins handy for dignity’s sake.)
Get Kids Involved in the Kitchen
Children love seeing their efforts on the dinner table. Let them wash, peel, or stir. When they help prepare something, they’re more likely to taste it. Even young ones can sprinkle cheese, scrub carrots, or pick basil leaves.
For inspiration, take a cue from the wildly popular Kids Cook Real Food classes—many parents credit their newfound kitchen helpers with being braver eaters.
If you’re brave, let them “invent” their own version of a food—think “rainbow wraps” or fruit faces. Taste isn’t always guaranteed, but pride is, and that’s a lovely dish to serve.
Play with Presentation
Food that looks fun stands a better chance of being eaten. Ever noticed how novelty-shaped pasta vanishes faster than plain penne?
Cut sandwiches with cookie cutters, make happy faces with raisins, or serve veggies on toothpicks. It’s not bribery, it’s creativity.
Research out of the University of Connecticut found that playful presentation can make even the most suspicious tiny diner more willing to give something a go. Go ahead and make dinner a little silly.
No Short-Order Cooking
It’s tempting to whip up pasta after your lovingly roasted sweet potatoes are spurned, but this sets a precedent that’s hard to break.
Serve one meal, with at least one “safe” item on the plate (bread, cheese, plain rice—whatever guarantees your child won’t starve).
Over time, kids learn that the kitchen isn’t a restaurant. There will be meals they love, and meals that require a bit more bravery, but there’s always something to eat.
Give Praise for Effort, Not Just Success
Some kids need a little encouragement, but “Good job eating your broccoli!” can unintentionally make vegetables seem like a chore, not a treat.
Praise the bravery instead: “You tried something new—amazing!” This reinforces the act of trying, not the act of eating.
If you catch your child poking at asparagus with curiosity, that deserves a nod. The road from suspicion to acceptance is long (and paved with poked food).
Mix Familiar with New
Pair a new food with an old favourite. Serve cauliflower alongside macaroni cheese, or roasted chickpeas with a handful of familiar crackers. This technique, known as “food chaining,” builds a gentle bridge from the known to the mysterious.
Experts at Ellyn Satter Institute recommend this approach for kids who balk at anything remotely adventurous.
Think of it as lowering the drawbridge to the castle of vegetables.
Involve Their Senses—All of Them
Tasting is only part of the food story. Invite your child to describe what they see, touch, and smell. “Is this pepper shiny or matte?” “Does it crunch or squish?”
This takes the pressure off eating and lets them explore at their own pace.
Mess is part of the process. If you can handle a little chaos, encourage the poking, sniffing, and even smooshing. A willingness to play with food now often means a willingness to eat it later.
Don’t Use Dessert as a Bargaining Chip
The old “eat your peas, then you get pudding” trick? It puts dessert on a pedestal and vegetables in the dungeon.
Kids quickly catch on: sweet means good, veg means endurance event. Instead, serve dessert occasionally, but not as a reward for clearing the plate.
On nights with pudding, consider serving it alongside the main meal. Shocked? This counterintuitive approach reduces the obsession with sweets and helps kids learn to self-regulate.
Routine, Routine, Routine
Picky eating loves unpredictability. Regular mealtimes, a family table (even if it’s a picnic rug), and a clear start and end to eating time create comfort.
When your child knows when to expect food, the question of “Will I ever eat again?” doesn’t fuel dramatics.
Put away snacks an hour or two before meals to help work up a healthy appetite. Hunger is the best sauce, after all.
Widen the Circle of Influence
Sometimes, kids need to see other children eating a food before they’re willing to try it themselves. Invite a friend over who’s a known fan of carrots. (Yes, this is strategic matchmaking.)
Group settings like playdates, cooking classes, or picnics can gently nudge even the most stubborn eaters toward the unknown. Just don’t be surprised if they try sushi at a friend’s house before they’ll touch your homemade fish fingers.
Know When to Seek Help
If mealtimes are consistently stressful, or your child’s menu consists of little more than toast and air, it might be time to check in with your paediatrician or a feeding specialist.
Food jags (when only one item is accepted for weeks) are common, but persistent refusal or weight loss warrants professional backup.
Specialists trained in pediatric feeding therapy can help unravel what’s normal picky eating and what deserves more attention.
Keep Calm and Carry On
Progress isn’t measured by the number of kale leaves consumed in a week. Tiny steps—sniffing a new food, touching it, or even just tolerating it on the plate—are all wins.
Celebrate these moments, pour yourself a cuppa, and remember: just as you survived teething, you’ll survive this phase too.
One day, you’ll look up to see your child munching happily on something you never thought possible. And if not—well, at least you’ll have some cracking stories for family gatherings.
Some Days, Cheese on Toast Is Enough
The road to adventurous eating is rarely straight, often sticky, and frequently accompanied by dramatic sighs. But every attempt, every tiny taste, is a step forward.
Tonight, your child might give that tomato a suspicious sniff. Tomorrow, maybe they’ll lick it.
Years from now? Who knows—they might grow up to judge you for not using enough coriander.
Until then, keep offering, keep smiling (mostly), and keep your sense of humour handy. It’s the best seasoning of all.
