5 Tips for Expanding a Picky Eater's Palate by Mia Barnes

Parenting means wanting the best for your kid’s health. Many of us understand a balanced diet may include certain foods that children are not too ecstatic about, such as fruits and vegetables. Picky eaters often have an unexplainable aversion to them, which is understandable. As adults, there are dishes we’d rather omit from the table too.

The best solution is to try and expand their palate. By introducing them to newer dishes, you increase their chances of getting the nutrients they need. Here are a few tips:

1. Have a Focus Food for the Month
Kids need you to introduce dishes slowly. Choose two or three dishes rather than overwhelming them with multiple kinds of food daily. Apples and cucumbers are great fruits and vegetables to start with. If you want to move into protein, fish and nuts are good options. 

Throughout the month, concentrate on providing different dishes that contain these. You can experiment with different recipes or just give it to them as a snack. Slow and focused exposure will help them get more accustomed to the food. 

2. Offer Small Portions
Kids need time to get accustomed to a new food type or group. If that’s the only thing on the table and they’re not a fan, you’ll have a plate full of uneaten food and a hungry kid. 

Have your regular meals and encourage them to take small portions. Even serving a couple of tablespoons entices them to try out this new food without the pressure of eating a significant amount. Once they like it, take it as a green light to increase. 

3. Mix and Match With Favorites
Some picky eaters may feel more likely to eat newer foods if you add them to the same plate. A peanut butter and jelly sandwich with a banana on the side is more appealing than having the fruit alone. 

Fuse their favorites with your focus foods too. For example, incorporating vegetables like zucchini into spaghetti may encourage kids who love pasta to consume them. You can blend veggies into a tomato sauce and create a pizza. 

4. Openly Educate the Kids
Kids won’t immediately understand why you’re encouraging them to try something they dislike. It’s important to clarify that you’re just trying to teach the importance of eating different foods. Be open about your intentions, and they will feel more inclined to try them out.

You can also educate them about the food they’re eating. For example, seafood contains antioxidants that help ward off diseases by protecting the immune system. If your child loves sports or taking walks, talk about how eating these will help them stay healthy and strong.  

5. Practice Positive Reinforcement
Have a healthy level of positive reinforcement as your kid steps outside their comfort zone. Even saying “good job” and “well done” can go a long way. You can also ask them how they feel about trying new things and if they are proud of themselves. 

There are also other forms of reinforcers besides verbal. For example, tangible reinforcers such as toys and candy are very motivating. Just remember to use these sparingly to keep the focus on growing their palate rather than acquiring rewards. 

All parents are responsible for guiding their children throughout different aspects of life, from learning how to navigate around the neighborhood to handling household responsibilities. Managing health is also an important skill. Expand their palate to include nutritious foods and help them grow from picky eating habits. 

Mia Barnes is a professional freelance writer specializing in postpartum wellness and practical family health advice. She has over 5 years of experience working as Body+Mind magazine's Editor-in-Chief. You can follow Mia and Body+Mind on X and Instagram @bodymindmag.