How to help your fussy eater try new foods

Almost all children go through a fussy eating stage – not wanting to try new foods and just wanting to eat old favorites. 

Pressuring a child to eat by bribing, pleading or playing games makes them less likely to try new foods. 

‘Parents Provide, Children Decide’ was developed to help parents navigate this stage.

The parent’s job is to offer a new food and the child’s job is to decide whether to eat it. If they say no, that is OK – trust that one day they will.

Here are our top tips to encourage fussy eaters to try new foods:

1. Be a role model. 

If you eat a food, your child is more likely to eat it too.

2. Include the new food along with other healthy options they do like. 

Research has shown it may take 20+ times of repeated exposure to a food before a child tries it. You might feel like giving up but keep offering! Serve new foods along with food you know your child likes so there is something they can eat if they are hungry.

3. Don’t give too much attention to the new food.

Have a  pressure-free environment and they may help themselves!

4. Share your meals together. 

As much as possible, having family meals, where everyone eats the same food together, is important.  Be sure the meal includes some options that you know your child likes.

5. Serve food buffet-style.

Placing food in the middle of the table and letting the family serve themselves allows your child a sense of control over what they eat and builds independence.

6. Create a pressure-free space.

If your child chooses not to try something, you can say (and try to believe), “That’s okay, maybe next time!”

7. Offer new foods when children are not too tired.

If they’ve had a long day, or aren’t feeling well, wait before introducing a new food.

8. Involve your kids.

Take kids shopping to choose fruit and veg items – let them see, smell and feel the produce with you. Choose recipes together and involve your children in preparing the meal. They are more likely to eat something they have chosen or made themselves.

Be patient and have faith that one day, your child will eat and enjoy a wide variety of food!

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website