You made the meal, you even included something they usually like…and they still refuse to touch it.
If your toddler won’t try new foods, you’re not doing anything wrong. This is incredibly common and often has more to do with development than behavior.
The good news? There is a way to help your child explore new foods…without pressure, bribing, or making separate meals.
In this post, I’ll walk you through a simple, realistic step-by-step plan you can start using today.
Why Toddlers Refuse New Foods
Before we jump into what to do, it helps to understand why this happens. Most toddlers:
- Prefer familiar foods (it feels safe)
- Are sensitive to textures, smells, or appearance
- Feel overwhelmed when there’s pressure to eat
This is a normal developmental phase, not stubbornness or bad behavior.
Remember:
The goal isn’t to “get them to eat it.”
The goal is to help them feel comfortable enough to explore it.
What Not to Do (This Makes It Worse)
It’s easy to fall into these patterns (most parents do):
- Saying “just take one bite”
- Offering dessert as a reward
- Making a separate meal every time
- Getting frustrated at the table
These approaches often backfire and make kids more resistant over time. If you’d like to know more about what to avoid doing, read my other blog 7 common mistakes that make picky eating worse.
The Step-by-Step Plan That Actually Works
This is where things shift. You don’t need to overhaul everything, just follow these steps consistently.
Step 1: Always Offer at Least One Safe Food
Include 1 food your child usually eats alongside new or less familiar foods. This reduces pressure and helps them feel more comfortable at the table.
Step 2: Stop Pressuring Them to Eat
This one is hard, but super important. Avoid saying:
- “just try it”
- “just take one bite”
- “you’ll like it”
Even gentle pressure can make kids shut down. Instead, keep your role focused on what is served, not how much they eat.
Dietitian Tip
Instead of saying: “Just try it”
Try saying: “You don’t have to eat it. It’s just there if you want to explore.”
I know it sounds counterintuitive, but it works wonders. It a small shift that removes all the pressure in trying the “new/unfamiliar” food.
👉 Want more simple phrases that actually work at mealtimes?
Check out my What to Say at Mealtimes Guide
Step 3: Make Food Familiar (Before Expecting Them to Eat It)
Kids often need to see a food many times before they try it. Just to give you an idea, most kids need to be exposed to a food a minimum of 15 to 20 times before we can expect them to eat it, and some may need over 30 exposures.
Many things count as exposure. Even just seeing the food on someone else’s plate counts. It’s also recommended to vary the type of exposure. For instance, if you want to expose your child to carrots, you can serve it raw, roasted or steamed, cut in sticks or in circles, with a dip or plain, etc. Start with:
- seeing the food on the plate
- touching it
- smelling it
- playing with it
Eating comes later. It’s the very last step.
Step 4: Keep Offering Without Pressure
This is where most parents give up too early. As I just mentioned above, a child might need 15-20+ exposures before trying a food. That means: offering it again next week and the week after that. Without forcing it.
Dietitian Tip
Consistency matters more than perfection.
Small exposures over time = real progress.
Step 5: Keep Mealtimes Predictable and Low-Stress
Structure helps kids feel safe. Especially if you have a picky eater at home, having a good mealtime structure will make a big difference. Eating and mealtimes in general are already stressful for your little one. Having a solid routine will ease a lot of the anxiety around food and will help your child be more eager to trying new foods.
Try to:
- serve meals at consistent times
- sit together when possible
- avoid grazing all day (keep a strict snack routine and avoid juice or milk between meals)
A child who comes to the table hungry (but not starving) is more open to new foods. If you are already doing this and still no success, make sure to read my other blog What to Do When Your Toddler Refuses to Eat Dinner.
If you feel stuck…
If mealtimes feel stressful or you’re not sure what to say or do, you’re not alone. Many parents feel overwhelmed trying to “do the right thing”.
If you want a clear, step-by-step approach (plus exactly what to say at the table), check out my Picky Eating Survival Guide and my guide on What to Say at Mealtimes (to get the bundle, click here).
Helping your toddler try new foods doesn’t happen overnight, but with the right approach, it does get easier.
Focus on:
- reducing pressure
- increasing exposure
- staying consistent
That’s what builds long-term success.