Parent guide
Helping picky eaters try fruits and vegetables
Many young children are cautious about new foods, and that is a normal stage. Getting to know fruits and vegetables through play, without pressure, can help them feel more comfortable trying them.
Why young children are cautious about new foods
It is very common for toddlers and preschoolers to refuse foods they have not seen before. Researchers call this food neophobia, and it often peaks in the early years. Studies of young children’s eating have found that repeated, low-pressure chances to see, touch and taste a food can help them accept it over time. Some children need many tries, often 8 to 15 or more.
Make fruits and vegetables familiar first
Children are more willing to taste foods they already know. Getting to know a food without having to eat it is a great first step.
- Name them. Point out fruits and vegetables at the shop and in picture books.
- Sort them. Sort by color, by size, or by “grows on a tree” and “grows under the ground”.
- Touch and smell. Let your child feel a bumpy pineapple or a smooth tomato.
- Play pretend. A toy market or pretend café makes food fun.
- Games and books. Learning games about fruits and vegetables can build familiarity in a playful way.
Get children involved
- Shopping. Ask your child to pick one new fruit or vegetable to try this week.
- Washing and helping. Children can wash potatoes, tear lettuce or put berries in a bowl.
- Growing. Cress, herbs or a cherry tomato plant on a windowsill are easy to grow.
- Making smoothies. Choosing fruits for a smoothie and pressing the blender button is exciting.
At the table
- Serve a tiny amount of the new food next to foods your child already likes.
- Avoid pressure, bribes or long battles. Let your child decide how much to eat.
- Eat the same foods yourself and enjoy them.
- Praise trying (“You licked it, how brave!”) rather than finishing.
- Offer the food again another day, in a different shape or dish.
When to ask for help
If your child eats a very small range of foods, is losing weight, or meals are very stressful, talk to your pediatrician or family doctor. They can check growth and suggest support.