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Picky Eaters: Strategies to Tempt Children’s Taste Buds

Picky Eaters: Strategies to Tempt Children’s Taste Buds

Do you have a picky eater? Are you looking for ways to encourage your kids to try new foods? Today’s post is courtesy of Aviva Goldfarb of The Six O’Clock Scramble. 

Parents, I know there are few things more frustrating than putting all that work into shopping for and preparing a lovely meal, setting it on the table, and then having your child or children (let alone your partner!) refuse to even taste it. As the parent of a formerly picky eater, I also know that there is hope, although it requires lots of time and patience (and probably a few screams or tears). This aforementioned child now snacks on roasted seaweed, makes himself chocolate, cherry chia smoothies, and enjoys Swiss Chard with Garlic and Parmesan cheese – I never would have imagined this was possible when he was younger. One thing I’ve learned is that it takes many kids 10 or more tastes of a food before they will start to enjoy it.

Over the years, I have also found some incredibly helpful tools and techniques to encourage children to try new foods. Today I am sharing some of my favorites.

How to Get A Picky Eater to Try New Foods

dealing with a picky eater toddlerChart your progress. Keep track of what works and what doesn’t. Persuading picky eaters can be stressful enough. Make sure you know what your picky eater enjoys and dislikes. I love this magical magnetic chart because it gets kids excited about eating a rainbow of produce every day, and makes it a positive and fun experience for the whole family.

Toothpicks, cocktail forks and ketchup. Some food is more likely to make it into kids’ mouths if it has a fun vehicle to get there – either something fun to dip it in, like ketchup, barbecue sauce or ranch dressing, or something cool to dip it with, like toothpicks or cocktail forks (beware of these sharp objects with babies and toddlers, of course).

Make it fun! When our kids were younger, we would sometimes make funny faces out of the food on their plate and dare them to eat an eye or an ear. My husband Andrew would also tell them that green beans made their fingers strong and if they ate 10 of them they could push him over using just their fingers! Here’s a great table game that turns healthy eating into a challenge and rewards adventurous eating with points!

Continue to offer foods. If your child turns her nose up at a food, don’t focus on it too much and just serve it again the next week. Kids seem to have food moods and it’s best not to get discouraged or stop serving any food until they’ve had plenty of chances to like it.

Eat socially. Many parents tell me that when they eat with other families, especially with older kids and more adventurous eaters, their kids will eat foods they would never touch at home.

One bite rule. How is a child supposed to know if he or she likes something if they won’t even taste it? Many families have success with this technique, where each child needs to try everything on their plate, and either says “thank you” or “no thank you” depending on how they like it. Keep up your end of the bargain by not making them take more than one bite, if they don’t want to.

Keep your cool. Keep mealtime a positive experience by focusing on the company and conversation, rather than who is eating how much of what. Family dinners are about so much more than the food.

Celebrate Success! Make a big deal when your child tries a new food and doesn’t say yuck. When we added food that was good or just okay, added to the progress chart we kept on the fridge with much fanfare!

Involve picky eaters in meal plan & prep. Often picky eating is about power and control, and if a child has some say in what the family will be eating and how it is prepared, they are more likely to eat the food at the table. You could even ask your child to tell the family about what dish they selected or made to increase their pride and sense of accomplishment in the meal.

Don’t call a kid a picky eater. Leave the window open, and try my favorite line. If a child tries but doesn’t like a new food, I always say, “Well, your taste buds are maturing so maybe next time you’ll like it,” or, if they don’t want to try something they didn’t like before, I’ll say, “Your taste buds have matured as you’ve gotten older, so maybe this time you’ll like it.”


How to get a picky eater to try new foods

I know it can be incredibly frustrating to live with a picky eater. I encourage you to try to remember that healthy eating is a continuum, and some kids seem to be born with adventurous taste buds (like our daughter who was snatching my salad at 6 months of age), while others are naturally more cautious eaters. Try to emphasize the positive, exercise patience and remember that mealtime is about so much more than the food we serve, it’s about the lasting connections and memories we make.

If you’ve found (or created) other tips, tricks or tools, please share them in the comments area below.

aviva goldfarb

Aviva Goldfarb is a Family Dinner Expert and founder and CEO of the family dinner planning site, the Six O’Clock Scramble. Aviva is author of 3 cookbooks including her most recent, “SOS! The Six O’Clock Scramble to the Rescue: Earth Friendly, Kid-Pleasing Meals for Busy Families”, which was named one of the best cookbooks of 2010 by the Washington Post. Aviva is a recent and upcoming Today Show guest and is frequently featured in national parenting, lifestyle and health magazines and TV and radio shows.


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