Picky Eaters: How to Encourage Toddlers to Try New Foods
If your once-curious eater is now turning their nose up at anything green, you’re not alone. Picky eating is a normal stage of toddlerhood, but it doesn’t have to be a battle.
According to Weaning Sense, food refusal is often about control, not taste. Toddlers are discovering their independence, and saying “no” is part of that. Here’s how you can help encourage variety without turning mealtime into a war zone.
1. Keep Offering Without Pressure
It can take 10–15 exposures for a toddler to accept a new food. Just keep including it on their plate.
2. Eat Together
Modelling is powerful. Sit and eat with your toddler—they’re more likely to mimic your habits than obey instructions.
3. Get Them Involved
Let your toddler help wash veggies, stir ingredients, or choose between two options. Ownership makes food less intimidating.
4. Make Food Fun
Cut foods into fun shapes, use colourful plates, or make a smiley face with fruit and veg.
5. Avoid Using Bribes or Praise
Saying “one more bite and you get dessert” can backfire. Instead, stay neutral and consistent.
Most of All: Don’t Panic
Picky eating is frustrating but temporary. Offer a variety, keep a calm tone, and trust that your child won’t let themselves go hungry.
Every meal is a chance to build a lifelong love of food—and it starts with patience and playful persistence.
