Asking a super picky eater to “just take a bite” rarely works. In fact, it usually backfires. Picky eaters tend to double down on their refusal, and suddenly, you’re stuck in a power struggle.
how to get picky eater to try new foods
If you’re searching for ways to get your picky eater to try new foods, you’ve probably already tried the usual advice: repeated exposure, family-style meals, taking the pressure off. And yet, when your child is *this close* to tasting something new, it’s tempting to give them that final push with “just try it.”
But here’s what pediatric feeding experts know: that phrase—no matter how gently you say it—often triggers the exact opposite response you’re hoping for.
How to Get Your Picky Eater to Try New Foods (Without Saying ‘Just Try It’)
Why “Just Try It” Backfires with Picky Eaters
Before diving into what does work, let’s talk about why this phrase is so problematic for extreme picky eaters.
When you say “just try it,” what you hear is: It’s not a big deal. It’s one tiny bite. You can do this.
But here’s what your picky eater hears: You don’t understand how scary this is. You’re asking me to do something that feels dangerous. Now I have to refuse to protect myself.
For kids with extreme picky eating, trying new foods isn’t simply a preference—it can feel overwhelming or even physically uncomfortable due to sensory sensitivities, past negative experiences, or heightened anxiety around food.
When you add pressure—even gentle pressure—you activate their fight-or-flight response. And they’ll choose fight every time.
When picky eaters are close to trying a new food but need a gentle nudge, lean into strategies that feel fun and irresistibly silly. When you model playful ways to explore food, you can tap into your child’s natural desire for connection and novelty.
Sounds great, right? But what does that actually look like?
Here are a few prompts that encourage playful, low pressure food interaction, and work a whole lot better than “just try it!”
Strategy #1: Turn Bites Into a Game (Animal-Inspired Eating for Picky Eaters)
“Can you chomp it like a dinosaur?” “Take a teeny mouse nibble!” “Rip it like a mad dog!”
Why it works: Humor and imagination lower pressure and make tasting feel playful, not scary. Your child will want to chomp along with you!
Here are some other fun animal bite options:
- Dramatic Camel Chew
- Silly Froggy Lick
- Front-Teeth Chipmunk Nibble
- Slow Turtle Taste
- Gorilla-Sized Munch
- Teeny tiny mouse bite
Strategy #2: Add Playful Challenges That Make Tasting Fun
Add in some friendly competition:
“Who can crunch louder?” “Who can take a bigger bite?” “Chew the slowest?”
You can get creative with these:
- Crunch contest: Who can crunch the loudest? Who can crunch the quietest.
- Balance contest: Can you balance it on your tongue?
- Throw and catch: I wonder if you could toss it and catch it in your mouth? I wonder if I could toss it in your mouth? Can you toss it in mine?
Why it works: Challenges add energy, curiosity, and motivation without pressure.
Strategy #3: Use Silly Food Faces to Build Comfort with New Foods
Get silly together:
- “Can you wear the green bean as a mustache?”
- “Can you paint your lips with tomato soup?”
- “Can you make your fries into walrus teeth?”
Why it works: Getting food close to the face or mouth builds comfort and confidence. Plus, kids love when parents get goofy and messy, too.
More Tips to Get Your Picky Eater to Try New Foods
- Model, Model, Model: Kids are naturally curious. If they see you having fun with food, they’ll often want to join in. If directly asking your child feels like too much pressure, simply model the activity yourself and let them come to it when ready.
- Start with preferred food: If the only time you play with your food is when you’re trying to get your picky eater to try a new food, they might get a little suspicious and experience the prompt as pressure. Instead, you can start incorporating play into mealtimes now, with their preferred food. The idea is that food exploration can be fun – even when we are exploring foods we already know and love.
- Follow their lead: The path to trying new foods has many small steps. If your child isn’t ready to bring a new food close to their mouth yet, that’s okay. Focus first on helping them feel comfortable interacting with food in smaller, lower-pressure ways.
- Make it your own: You know your child best. Adapt these strategies to fit their interests and personality. One of my clients adapted a food play strategy to include her son’s favorite game, Mario! They pretend different foods on their plates have different mushroom power-ups. Take a bite and find out if that food will make you grow big, shrink small or give you super speed powers!
Looking for more? Check out my comprehensive list of Game Changing Tip for Picky Eaters
Frequently Asked Questions About Getting Picky Eaters to Try New Foods
Q: How many times should I try these strategies before giving up? A: These playful strategies work best with consistent, repeated exposure over weeks or months—not days. If your child isn’t ready after one attempt, that doesn’t mean the strategy failed. Keep modeling the playful behavior yourself, and let them come to it when they’re ready. Progress with extreme picky eaters is measured in months, not meals.
Q: What if my child gets upset when I suggest these games? A: If your child feels pressure from the invitation, simply model the behavior yourself without asking them to participate. Dinosaur chomp your own food, have a crunching contest with your partner, make silly faces with your dinner. Let them watch the fun without any expectation to join in.
Q: Will these strategies work for toddlers and older kids? A: Yes! While the specific language might need adjusting (older kids might prefer “challenges” over “animal bites”), the core principle—replacing pressure with play—works across age groups. For older kids, let them help create the games or challenges.
Q: My child has sensory issues. Will this still work? A: Playful strategies can be especially effective for sensory-sensitive kids because they reduce pressure and allow for exploration at the child’s pace. However, if your child has significant sensory processing challenges, working with an occupational therapist alongside these strategies can be beneficial.
Q: What’s the difference between this and bribing my child to eat? A: Great question! Bribing focuses on the outcome (eating) and offers a reward for compliance. Playful strategies focus on the process (exploring, interacting) with no expectation that your child will actually eat. The goal is building comfort and curiosity, not forcing consumption.
Q: How long does it typically take to see results? A: Every child is different. Some kids will engage with playful prompts immediately, while others need weeks or months of watching you model the behavior before they’re ready to participate. The key is consistency without pressure. Keep playing with your food, and eventually, they’ll likely want to join in.
Next steps
If you are burnt out on trying to tackle picky eating challenges on your own, I’d love to help. Schedule a call with me to learn more or get started with my free 10 minute masterclass.
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