Proven Strategies to Help Picky Eaters Try New Foods

Getting a picky eater to try new foods can be challenging, but with patience, creativity, and proven strategies, you can encourage them to expand their palate. These tips are grounded in research and practical advice from child psychologists, nutritionists, and parents who’ve successfully navigated this issue. While these strategies are often discussed in the context of children (where picky eating is most common), many can be adapted for adults as well.

1. Start Small and Gradual

• Why it works: Introducing new foods in tiny, non-threatening portions reduces anxiety and pressure. A study in the Journal of the Academy of Nutrition and Dietetics (2014) found that repeated exposure to small amounts of unfamiliar foods increases the likelihood of acceptance over time.


• How to do it: Place a pea-sized portion of the new food on their plate alongside familiar favorites. Don’t force them to eat it—simply having it there builds familiarity. Aim for 10-15 exposures before expecting them to try it, as research shows it often takes multiple encounters for kids to accept new flavors.


• Tip: Use a “one bite rule” if they’re resistant, but keep it low-pressure: “Just take one tiny bite, and if you don’t like it, that’s okay.”

2. Involve Them in the Process

• Why it works: Giving picky eaters a sense of control and ownership over food choices can reduce fear of the unknown. A study from Appetite (2016) showed that children who helped prepare meals were more likely to taste and enjoy new ingredients.


• How to do it: Take them grocery shopping and let them pick a new fruit or vegetable to try. Involve them in age-appropriate kitchen tasks like washing veggies, stirring, or assembling a dish. For adults, suggest cooking a new recipe together.


• Tip: Make it a game—ask, “Which funny-looking veggie should we try this week?” or let them name the dish.

3. Model Positive Behavior

• Why it works: People, especially children, learn by imitation. Research from Pediatrics (2008) indicates that kids are more likely to try foods when they see trusted adults or peers enjoying them.


• How to do it: Eat the new food yourself with enthusiasm during shared meals. Describe what you like about it in simple terms: “Mmm, this broccoli is so crunchy!” Avoid negative comments about any food, as they pick up on your cues.


• Tip: Invite a friend or family member who’s an adventurous eater to join a meal—peer influence can be powerful.

4. Make It Fun and Appealing

• Why it works: Visual appeal and playful presentation can lower resistance. A study in Archives of Disease in Childhood (2015) found that making food visually engaging increased children’s willingness to try it.


• How to do it: Use cookie cutters to shape foods into stars or animals, arrange veggies into a smiley face, or create colorful plates with a variety of textures. Rename foods to sound exciting, like “superhero spinach” or “dinosaur kale.”


• Tip: Pair the new food with a dip or sauce they already like (e.g., hummus, ranch, or ketchup) to ease the transition.

5. Pair New Foods with Favorites

• Why it works: Combining unfamiliar foods with familiar ones makes the new item feel safer. Research from Food Quality and Preference (2012) suggests that positive associations with liked foods can transfer to disliked or novel ones.


• How to do it: Serve a tiny portion of the new food alongside a comfort food, like a slice of cucumber with their favorite mac and cheese. For adults, mix a new ingredient into a dish they already enjoy, like adding spinach to a smoothie.


• Tip: Don’t hide the new food entirely—let them see it and know what it is to build trust.

6. Avoid Pressure and Power Struggles

• Why it works: Forcing or bribing often backfires, creating negative associations with food. A study in Appetite (2014) found that pressure to eat can increase food aversions and anxiety around mealtimes.


• How to do it: Keep mealtimes neutral and stress-free. Don’t beg, bribe, or punish them for not eating. Instead, calmly offer the food and let them decide whether to try it. Focus on family conversation rather than their plate.


• Tip: If they refuse, say, “That’s okay, maybe you’ll try it next time,” and move on without comment.

7. Expose Without Expectation

• Why it works: Repeated exposure without pressure desensitizes picky eaters to new foods over time. The Journal of Nutrition Education and Behavior (2011) highlights that familiarity, even without tasting, can eventually lead to acceptance.


• How to do it: Keep offering the new food in different contexts—raw, cooked, or seasoned differently—without forcing a bite. Let them see, smell, and touch it if they’re curious.


• Tip: Use a “learning plate” or side dish for new foods they don’t have to eat—just explore.

8. Encourage Exploration Through All Senses

• Why it works: Engaging multiple senses reduces fear of new textures and flavors. Occupational therapists often use sensory play to help picky eaters, especially those with sensory sensitivities, as noted in studies on feeding therapy.


• How to do it: Let them touch, smell, or even play with the food before eating. For example, squish peas with their fingers or listen to the crunch of a carrot. Make it a no-pressure activity outside of mealtime if needed.


• Tip: Start with foods similar to ones they like (e.g., if they love apples, try pears) to ease the sensory jump.

9. Be Patient and Consistent

• Why it works: Picky eating often peaks in early childhood (ages 2-6) but can persist or appear in adults due to habits or aversions. Change takes time, and consistency builds trust. Research from Public Health Nutrition (2018) shows that persistence with exposure pays off long-term.


• How to do it: Don’t give up after a few rejections. Keep offering new foods regularly without frustration. Celebrate small wins, like touching or smelling a food, as progress.


• Tip: Track progress privately (not in front of them) to stay motivated—note when they show curiosity or take a bite.

10. Address Underlying Issues

• Why it works: Picky eating can stem from more than just preference—it might be tied to sensory processing issues, anxiety, or medical conditions like GERD or food allergies. A study in Pediatric Clinics of North America (2018) emphasizes identifying root causes for tailored solutions.


• How to do it: If picky eating is extreme (e.g., very limited diet, weight loss, or distress), consult a pediatrician, dietitian, or feeding therapist. For adults, reflect on past negative food experiences or textures that trigger aversion and work with a therapist if needed.


• Tip: Rule out sensory sensitivities by noting if they avoid certain textures (e.g., slimy, crunchy) and introduce similar but less intense options.

Additional Notes:

• Timing Matters: Introduce new foods when they’re hungry but not starving, as extreme hunger can make them cranky and less open to experimenting.


• Cultural Context: Be mindful of cultural or family food norms—some resistance may tie to unfamiliarity with cuisines outside their norm.


• Age Adaptation: For toddlers, focus on play and exposure; for older kids, appeal to logic (“This food helps you run faster!”); for adults, emphasize health benefits or shared experiences.

What to Avoid:

• Sneaking foods into dishes without telling them—once discovered, it can break trust.


• Labeling them as “picky”—this can reinforce the behavior.


• Comparing them to others (“Why can’t you eat like your brother?”)—it creates shame.

By combining these strategies with a calm, supportive approach, you can gradually help a picky eater become more adventurous. Success won’t happen overnight, but small, consistent steps build a foundation for a healthier relationship with food. If you’re dealing with a specific situation or age group, let me know, and I can tailor the advice further!