Why Won't My Child Try New Foods? (And What You Can Do About It!)
- Kat Lord
- Aug 7
- 3 min read
Does your child happily eat pasta every night but act as though a strawberry is the strangest thing they've ever seen?
If you've ever made a meal only to hear, "I'm not eating that!" you're definitely not alone.
The good news is that learning to enjoy new foods isn't something children are simply born knowing how to do. It's a skill—and like any skill, it takes time, practice, and lots of positive experiences.
It's Not Just About Taste
When children refuse food, it's easy to think they're being fussy.
But often there's much more going on.
Trying a new food means a child has to look at it, smell it, touch it, and eventually put it in their mouth. That's a huge sensory experience!
Some children need many opportunities to become comfortable with a food before they're ready to taste it.
Pressure, bribing, or insisting they "just have one bite" can actually make children more anxious about trying new things. Telling them they should try it because it is nice also is a bad idea. Just because you think it is nice, doesn't mean they will think that, and then you have "lied" to them and lead to even more distrust.
Instead, focus on making food fun and familiar.
Children Learn Through Play
Think about how children learn everything else; they don't become confident riding a bike or tying their shoelaces in one afternoon.
Food is exactly the same.
When children are allowed to wash vegetables, stir ingredients, sprinkle cheese, roll dough, or decorate their own plate, they're learning about food without the pressure of eating it.
The more involved they are, the more likely they are to become curious enough to give it a try.
Small Steps Make Big Changes
You don't need to expect your child to suddenly eat a whole plate of vegetables.
Celebrate every tiny step, such as:
Looking at a new food.
Touching it.
Smelling it.
Licking it.
Taking a tiny bite.
Trying it again another day.
Every positive experience builds confidence.
Keep Mealtimes Relaxed
Children are much more willing to explore when they don't feel judged.
Try to:
Eat together whenever possible.
Let children see you enjoying a variety of foods.
Avoid making completely separate meals, instead have many components that are the same.
Offer several familiar and safe foods alongside something new. I like to do 'try-it Tuesdays' so they also know when the new food is being presented.
Keep conversations fun instead of focusing on what they're eating.
Remember, your job is to provide the food. Your child's job is to decide whether they're ready to eat it.
Confidence Comes Before Variety
Many parents worry that their child doesn't eat enough different foods. But confidence around food often comes before a varied diet.
Children who regularly help prepare meals, learn simple cooking skills, and explore ingredients become more familiar with food. Over time, that familiarity often turns into curiosity, then curiosity leads to tasting.
Food isn't just about nutrition. It's about life skills, independence, confidence, and family time together.
Ready to Make Mealtimes Easier?
If you're tired of battles at the dinner table and want practical, fun activities that gently encourage your child to become more confident with food, my More to Mealtimes challenges are designed especially for families with school-age children.
Across eight engaging challenges, your child will build confidence in the kitchen, develop important life skills, and enjoy positive food experiences, all without pressure or tears.
Because when children feel involved, capable, and confident, trying new foods becomes much less scary... and a whole lot more fun!
Ready to transform your mealtimes? Join the More to Mealtimes challenges today and start creating happier, calmer, and more adventurous family meals, one small step at a time.
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