If you’ve ever tried to get your toddler to try a new food, you know what it’s like. You’re basically negotiating with a tiny, stubborn child who has very strong opinions about what goes on their plate. And they keep changing their minds about what they like and dislike one random day for no reason.
But you can’t always let them have their way. Introducing variety early is important for building healthy eating habits that stick. It also helps toddlers learn self-regulation and try new things.
Here are some practical ways to make your child eat new foods without too much fuss.
Start Small and Stay Chill
Toddlers can smell pressure from a mile away. Instead of demanding that they eat a full serving, start with a tiny bite alongside something they already love. Even if they just lick it at first, it’s progress.
And if they refuse to touch it at all? That’s also okay. Some toddlers are extra hesitant about trying new flavours and textures, and pressuring them can only make things worse. Instead, let them explore at their own pace and keep offering small amounts until they feel ready.
Some encouragement, not pressure, can also help.
Mix Familiar with New
Pairing a new food with something safe and comforting works wonders. For example, if they’re obsessed with cheese, try sprinkling a little on top of the new food you want to introduce. You can even get them to eat steamed broccoli if you make it a bit cheesy for them.
If your toddler is a fan of snacks, you can get healthy toddler snacks and mix them into homemade meals. A bit of familiarity can make the new feel less scary.
Make It Fun or Visually Appealing
Some kids love colours or fun shapes. You can cut new foods into shapes with cookie cutters, add different vegetables for a colourful plate, or give silly names to the foods to make your child want to eat them.
Sometimes, presentation matters more than the texture or taste. If the plate looks good to your toddler, they’re more likely to try it instead of refusing to eat right off the bat.
Offer Options
Instead of saying “eat this or else,” try asking them and giving options. “Do you want carrots or cucumbers with your lunch today?” can do far more than just filling their plate with the new food and expecting them to try it on their own.
Giving them control makes them feel empowered, which means they’ll be less resistant to the new addition.
Model the Behaviour
Kids love to copy the behaviour and actions of people they like or spend time around. If they see you enjoying the new food, they might be more likely to give it a try.
Next time you eat together, put some carrots on your plate and eat like it’s the most delicious meal ever. Chances are, your toddler will demand the same thing for their own plate. This way, you can also make tasting new things a family activity.
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