Young children are still learning about different tastes, textures, colors, and smells. Some may need many opportunities to become comfortable with a new food. When children can explore food without pressure, they have opportunities to develop familiarity and confidence. The goal isn't to make every meal perfect—it's to help children develop a positive relationship with food.
Let your child help in the kitchen.
Children are often more interested in foods when they get to participate in preparing them. Choose simple, age-appropriate tasks that let them feel involved.
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Toddlers can wash produce with supervision or place soft fruit in a bowl.
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Preschoolers can tear lettuce, stir ingredients, or arrange food on a plate.
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Older children can help measure ingredients or follow simple recipe steps with an adult.
Always supervise children around knives, hot surfaces, choking hazards, and kitchen equipment.
Turn food into a playful discovery.
You can explore food without asking your child to eat it. Try simple games that encourage observation and conversation.
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Color hunt: Find three different colors on the plate.
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Food detective: Ask, “Is it crunchy, soft, smooth, or bumpy?”
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Shape search: Look for circles, triangles, or other shapes in foods.
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Compare and notice: Talk about how an apple feels different from a banana.
Offer new foods alongside familiar favorites.
Pair a small amount of an unfamiliar food with foods your child already enjoys. Keep offering a variety of foods over time without requiring a taste.
Talk about food in positive ways.
Instead of labeling foods as “good,” “bad,” or “yucky,” describe what you notice. You might say, “This carrot is crunchy,” or “The orange is juicy.” You can also talk about how different foods help our bodies grow, move, and get energy without making children feel guilty about what they eat.
Try This: Let your child choose one fruit or vegetable at the grocery store. At home, explore its color, smell, shape, and texture together.