We all know that kids can be fussy eaters, with Olympic-level skills in saying no to anything remotely green. Thankfully, you’re not doomed to a dinner table of drama forever.
Getting fussy eaters to branch out from their sacred roster of nuggets and beige carbs to take “just one bite” of something green can feel like trying to sell salad at a cake shop. It can be incredibly frustrating when they refuse to eat what you have made for the. Thankfully, with a few clever tweaks and zero power struggles, you can gently nudge your little food critics into trying new things and become adventurous eaters (without losing your mind or your entire Sunday to Pinterest recipes).
This guide’s packed with practical, stress-free ideas that will help your kids explore and enjoy new foods without draining your time or mental energy, and no, it doesn’t involve hiding kale in muffins.
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Think small
Kids don’t need a five-star tasting menu. In fact, the simpler you make their eating experience for them, the better.
Instead of serving a full portion of something new, offer just a taste alongside familiar food. For instance, give them a small piece of roasted pumpkin next to their favourite sausage, or a spoonful of lentil curry next to plain rice. Nothing overwhelming.
This gentle approach gradually builds their confidence. Over time, they’re more likely to explore new foods as they recognise that doing so doesn’t have to be a scary experience.
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Keep meals quick and healthy
Not many of us have time to spend hours in the kitchen every night, especially if we work long hours and have kids.
For this reason, it is a good idea to focus on making quick, healthy meals that offer your children a nice variety without causing too much extra stress. Some good options include rice paper rolls with colourful fillings, mini tacos with beans and veg, or pasta tossed with peas, lemon and feta. These meals are fast to make and fun to eat.
You can also cook a big batch of roasted veggies or protein on Sunday and use them throughout the week. Leftovers can be wrapped, tossed, or stuffed in different ways to keep things interesting.
For those who are really time poor, you might want to consider enlisting some help. Companies such as MACROS offers meal delivery in Melbourne. In doing so, they provide a great way to offer variety and flavour at the dinner table, without you having to plan, shop, or prep.
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Keep mealtimes relaxed
One thing you should not do is turn mealtimes into a battleground. The best family dinners are relaxed affairs where people eat together in a light-hearted atmosphere. It is important to recognise that dinners happen every night. So, if your child doesn’t want to try a new food on one night, that’s okay. There are plenty of other opportunities ahead.
It helps kids if they see you practice what you preach. In other words, eating a variety of different foods yourself. You should also try to give them a sense of independence by putting dishes in the middle of the table and letting everyone serve themselves. Doing this can be a good way to spark their curiosity in what is on display.
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Introduce new foods with no fuss
Whenever you do introduce a new food, you don’t need to make a big song and dance about doing so. (Although, in literal terms, that could actually work!).
Kids can be very stubborn, particularly if you are being snappy at them. So, if you add a new food item to their plate, just act like nothing has happened, and don’t react negatively if they leave it.
By subtly changing the familiar, you can build their food confidence without experiencing too much in the way of resistance.
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Stimulate your child’s imagination
Kids love stories. So, this is something you can definitely tap into. There are plenty of books out there with stories about children trying new foods.
One good one is “I Will Not Ever Never Eat a Tomato” by Lauren Child. It tells the story of a picky eater who learns to try new foods by imagining them as something else. For instance, mashed potatoes are “cloud fluff”.
Another good story is “Eating the Alphabet” by Lois Ehlert. It uses colourful illustrations to showcase fruits and vegetables from A to Z. This provides a fun way to teach your child about new foods. Here are a few children’s books about food you might want to read to your kids.
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Involve the Kids
It might be slower and messier. But involving the kids in food prep works. When children help with cooking, they’re more curious about what they eat and are willing to try it. Therefore, get them involved by letting them wash veggies, stir sauces, or choose toppings for pizza or yoghurt bowls.
You can even bring them into the planning. Ask them to choose one new fruit or vegetable to try each week at the shops. When they feel included in this way, they’re more likely to taste something different.
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Try food art
They say you eat with your eyes first, and this is very true of children. So, it follows that they are more likely to try something new if the food is presented to them in a way that appeals.
One classic trick is to arrange items on their plate to look like a face or an animal. For instance, you could use mashed potatoes as hair, two bits of carrots as eyes, arrange peas as the nose, and have a sausage as the mouth. Another option is to recreate fun food like these healthy monster burgers.
If your artistic skills aren’t that crash hot, there are even moulds and cutters you can use in the shape of cars, rockets and just about anything you cab think off to make your child’s food look more interesting.
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Embrace Themes
Another great way to raise your child into more adventurous eaters is to embrace the culinary world.
Pick one night a week to encourage your child to travel with your taste buds. For example, Mexican Monday with nachos, Thai Thursday with chicken satay or Italian Friday with homemade pizza. Even simple versions of these meals can introduce your little one to new ingredients and spices.
When making and eating these meals, it’s a good idea to talk about where the food comes from, what people eat in different countries, and why it’s special. These cultural food experiences are exciting and educational and can open your child’s mind and mouth.
An award-winning travel writer and photographer, Aleney de Winter was fresh from school when she first set off to explore the far reaches of Australia with a two-man tent and a beaten-up Kingswood for company. Three decades, and two kids later, and she's still on the go, with her itchy-footed offspring in tow. 