Top Tips to Encourage Your Child to Explore Food

Do you have a child who turns their nose up at anything unfamiliar? Discover seven ways to help your child feel more confident exploring and enjoying new foods.

Some children are naturally more cautious than others when it comes to trying new things, and that's completely normal. What matters is helping them explore their preferences by being exposed to a wide variety of foods. Over time, this can help build a healthier, more relaxed relationship with food as they grow.

So even if mealtimes currently feel like a bit of a battle, it's never too late to start introducing small, positive changes. The key is to take things slowly and weave these ideas into family life in a way that works for both you and your child (and your schedule).

Involve your child

Whether it's growing food, choosing it in the shop, or helping to prepare it, children are often more willing to try something they've had a hand in. Depending on their age, this might mean whisking, pouring, stirring or helping to set the table.

You could also involve them in picking a recipe or planning a menu - and yes, letting a favourite toy join you at the table occasionally is allowed. The goal is to make food feel interesting, familiar and fun, rather than something to resist.

Offer new foods

Offer one new food at a time, alongside something your child already likes. Too many unfamiliar foods at once can feel overwhelming.

Even if they don't taste it straight away, simply seeing a new food on their plate is progress.

Keep portions small

Large portions can feel intimidating. Serving smaller amounts not only reduces food waste, but also gives your child control over how much they eat - and the option to ask for more if they want to.

Make food fun

A colourful plate, a sandwich cut into a fun shape, or fruit and veg arranged as a smiley face or rainbow can make a big difference. Playing with food doesn't have to be a bad thing - it can spark curiosity and encourage children to explore different textures and flavours.

Keep things low‑key

Offer a range of foods, but let your child decide what they try and how much they eat. Encourage tasting, but avoid pressure or turning it into a "thing". When mealtimes stay calm and relaxed, curiosity often does the work for you.

Offer variety (without overwhelm)

Introducing one or two new foods each week is plenty. As familiar foods continue to appear, your child will become more comfortable seeing variety on their plate, without feeling pushed.

Consistency and creativity are key here, especially when time is tight and everyone's tired.

Serve one family meal

It's frustrating when a meal you've prepared is refused, especially after a long workday, but try to avoid making entirely separate meals.

Instead, adapt the family meal where needed. For example, set aside plain pasta before adding sauce, or serve chilli without beans and offer a few beans on the side to touch, taste or ignore. Seeing others enjoy the same foods can be a powerful motivator.

There will always be foods your child genuinely doesn't like, and that's okay. Simply offer alternatives and try again another time. Every child is different, and what works for one may not work for another.

Progress takes time, patience and plenty of repetition. Keep offering a variety of foods, stay relaxed, and one day you may be surprised. Not only will they try something new, but they might also even enjoy it.

Extra resources

• 'Fussy Eaters' advice from the NHS, including what to feed young children, baby and toddler meal ideas and a video on 'Managing a Fussy Eater'