How to Help Your Picky Eater Keep Eating New Foods: Long-Term Tips for Success

Coach Patty, HealthSmart! Kids
May 3
5 min read

A little girl picky up a sandwich from her plate

As a parent of a picky eater, you’ve probably celebrated the victory of getting your child to try a new food. But the real challenge often comes afterward—how do you encourage your child to keep eating that new food and try it again? Finding creative ways to keep eating new foods is key, and there are plenty of strategies you can use to ensure that your child continues to develop a healthy relationship with food.

Here are some effective, parent-friendly picky eater tips to help your picky eater keep eating new foods and embrace them in their regular routine.

1. Be Consistent with New Foods

The first step in maintaining success with new foods is consistency. Once your child has tried a new food and liked it, don’t stop offering it! It may take several tries before a new food becomes a staple in their diet.

Reintroduce the Food: Don’t give up on the new food after the first successful attempt. Keep including it in meals and snacks, even if your child initially rejects it. Repetition is key to making new foods feel more familiar and less intimidating.
Mix It In: Try serving the new food alongside familiar favorites. If your child already loves a certain meal, add the new food as an accompaniment to make it feel less like a big change.

2. Make the Food Familiar and Appealing

Picky eaters often reject foods because of their appearance, texture, or even smell. The more you can make the food familiar and approachable, the easier it will be for your child to continue eating it.

Different Preparations: If your child enjoyed a new food one way (like roasted sweet potatoes), try offering it in a different form (such as mashed or in a soup). Sometimes, the texture or presentation can make a world of difference.
Incorporate Dips: Some picky eaters love the fun of dipping! Offer a new vegetable or protein with a side of yogurt, hummus, or guacamole. The added familiarity of a favorite dip may encourage your child to take a second bite.

3. Turn Food into a Fun, Ongoing Challenge

Kids love challenges, and making food exploration feel like a game can encourage your child to keep trying new foods.

Food Exploration Chart: Use a fun chart to track new foods your child has tried. Add stickers or fun symbols for each new food. This visual reminder can motivate your child to continue trying new things.
Theme Nights: Set up themed meals around new foods (like a “Veggie Night” where you serve a variety of vegetables) or try foods from different cultures. This adds an element of fun to food discovery and keeps your child engaged.

4. Create Positive Associations with New Foods

The more your child associates new foods with positive experiences, the more likely they are to keep eating them. Focus on making mealtimes fun, relaxed, and free of pressure.

Praise and Encourage: Continue to celebrate your child’s willingness to eat new foods. Positive reinforcement goes a long way in creating a healthy relationship with food. Celebrate their curiosity and bravery even if they only take a tiny bite.
Stay Low-Key: Avoid putting pressure on your child to eat the new food or finish everything on their plate. Encourage them to try it, but don’t make a big deal out of whether or not they finish it.

5. Be Patient and Allow Time for Adaptation

It’s important to remember that it can take multiple exposures to a new food before it becomes a regular part of your child’s diet. Don’t rush the process, and be patient as they continue to adjust to new tastes and textures.

Reintroduce Gradually: If your child refuses to try the food a second time, don’t be discouraged. Sometimes kids need to be reintroduced to the same food several times before they’re willing to take another bite.
Respect Their Pace: While it’s important to offer new foods regularly, give your child the space to try them on their own time. Pushing too hard can lead to resistance and make mealtime a stressful experience.

6. Make Healthy Foods a Constant Presence

Keep healthy foods within easy reach throughout the day to reinforce the idea that new foods are part of your family’s regular eating routine.

Snack Stations: Set up a designated snack area with a mix of fruits, veggies, and healthy options. When your child is hungry between meals, they’re more likely to choose a new food if it’s accessible and ready to eat.
Build Variety into Meals: Offer a variety of new foods at each meal. When your child sees a mix of foods on their plate, they may be more open to trying different things.

7. Model Healthy Eating Habits

Children often look to their parents as role models, so showing your child that you enjoy trying new foods can encourage them to do the same.

Try New Foods Together: When you try a new food in front of your child, make it a fun and positive experience. Show enthusiasm and enjoyment when tasting something new, and your child may be more willing to follow your lead.
Family Meals: Make family mealtimes a shared experience. When everyone sits down together to enjoy a meal, it creates a positive, social atmosphere that encourages trying new foods.

8. Use Creative Rewards (Without Food)

While rewarding your child for eating new foods can help keep the momentum going, it’s important to avoid using food as a reward. Instead, use non-food rewards to reinforce their efforts.

Sticker Charts or Tokens: For every new food they try (and enjoy), give your child a sticker or token that can be used for a non-food-related reward, such as extra screen time, a special outing, or a small toy.
Celebrate Successes: Acknowledge your child’s progress with a small but meaningful reward. This reinforces the idea that trying new foods is something to be proud of.

Conclusion: Keep the Progress Going with Patience and Creativity

Once your picky eater has successfully tried a new food, it’s important to keep the momentum going. By being consistent, positive, and patient, you can help your child develop a more adventurous palate and continue eating new foods. Remember, this is a gradual process, and small successes along the way are worth celebrating.

With time and consistency, your picky eater may start to accept new foods as part of their regular routine. Keep up the effort, stay patient, and celebrate each step forward.