A Parent’s Guide to Getting Kids to Try New Foods

February 26, 2026

Contributed by: Emily Iammarino, MHSc, RDN, LD / Clinical Dietician

Healthy foods give children of all ages the energy they need to take on all kinds of adventures, but sometimes kids don’t want to try new things.

“If your child is a picky eater, don’t worry – you’re not failing as a parent or caregiver,” said Emily Iammarino, a pediatric dietitian at MetroHealth. “There are many ways you can introduce new foods to kids at any age. It doesn’t need to be perfect. Keep trying and keep it low pressure.”

Here are tips for introducing new foods and helping kids expand their food groups.

A Parent’s Guide to Getting Kids to Try New Foods

6-12 Months

Remember: For children under one, food is for fun. Breast milk or formula is the main source of calories, protein and vitamins for kids under a year old. At this age, the point is for them to learn how to eat solid food.

• Start when sitting
  Start when your baby can sit with support, like in a highchair. This is important to prevent choking.
• Offer soft food
  o  It should be soft enough to squeeze between your thumb and ring finger.
  o  Feed small-sized pieces.
  o  Jar food is fine.
  o  If you offer rice cereal or oatmeal cereal, feed it to them on a spoon, not in a bottle.
• Have a variety
  Offer options but only offer one new food every three days in case of an allergic reaction.

Toddlers

At this age, toddlers rely less on milk and formula and more on food for their nutrition. They also start drinking water at this age.

• Meals and snacks
  Toddlers need to eat four to five times a day, including snacks.
• Try and try again
  Did you know that kids (and adults) need to try a food up to 15 times before they know if they like it? Don’t give up! Continue to offer different foods but don’t put pressure on them to eat it.
• Be ready for pickiness
  Around age 2, kids start to narrow their food preferences as they become more independent. That’s normal! The more foods they like before they turn 2, the more variety they’ll have when they become more selective.

School Age

For some kids, trying a new food can be scary. Start with small portions – the idea of having to eat a full serving of something you don’t like can be intimidating.

• Talk about food
  If your child refuses a food, talk about why they don’t like it. Is it the texture? Is it the seasoning? You can make changes the next time you serve it.
• Kids like crunch
  Chicken nuggets are popular with kids because they’re crunchy. Same goes for veggies. Try serving them raw.
• Take baby steps
  If your kid doesn’t want to try something new, work in steps: first, offer the food on the plate; second, ask them to smell it and lick it; third step, ask them to take a bite.
• Don’t be rigid
  Rigid rules can backfire. Remember your goal is to get them to try things. Forcing them to eat certain food can cause a battle of wills.
• Have boundaries
  Don’t make special meals but make sure there’s something they like at every meal.

Adolescents/Teens

Tastebuds change as we age. Older kids can become more open to trying new foods.

• Involve them in meal planning
  Studies show if kids are involved in grocery shopping or cooking, they’re more likely to try something.
• Try social media trends
  Let kids make recipes they see on Tik Tok.
• Have a meal together
  Eating dinner together helps expand kids’ diets and holds them accountable to eating healthy.

What to do if your kid won’t eat different foods

There are many reasons why a kid might have trouble eating. If mealtime is a battle, ask your pediatric provider for a referral to a pediatric dietitian and behavioral health.

“Sometimes it takes a team working together,” Iammarino said.

A Healthy Plate

Try to offer a variety of foods at every meal. Use the pyramid below as an example of what a healthy meal looks like for everyone – adults, too!

A Message for Cleveland Families

Feeding worries are common, and you are not alone. With support, patience, and a strong partnership with your pediatrician, most feeding challenges can be managed calmly and effectively.

Your Questions Answered

Q: What should I do if my child won’t try new foods?

A: It’s normal for kids to be unsure about new foods. Keep offering the food without forcing them to eat it. Sometimes kids need to try something up to 15 times before they decide if they like it. Stay calm, keep meals low‑pressure, and celebrate small steps like smelling or licking a new food.

Q: How can I help my toddler or older child be less picky?

A: Kids often become pickier around age 2 as they gain independence. Try offering different foods many times, eating together as a family, and letting kids help with cooking or grocery shopping. Give them choices, but don’t make separate meals—just make sure there’s one thing on the table they usually like.

Q: When should I talk to a doctor about my child’s eating?

A: If mealtimes often turn into battles, your child eats very few foods, or you’re worried about their growth, talk to your pediatric provider. They can refer you to a pediatric dietitian or behavioral health specialist who can help. Sometimes kids need a team to support them, and that’s okay.