As a dietitian and a mom of three, I get it—mealtime can sometimes feel like a battle. You’ve put effort into preparing a variety of foods (both familiar and new!), only to have your toddler wrinkle their nose and declare, “I don’t like it!” before they’ve even taken a bite. The good news? Encouraging your child to try new foods doesn’t have to involve bribes, tricks, or tears. Trust me on this one!
In fact, there are ways to gently guide your toddler to explore new foods while respecting their autonomy and boundaries. Drawing on my experiences at home and in practice, I’ve found that a calm, pressure-free approach makes all the difference. Here are five strategies to help you navigate these tricky toddler years—and make mealtime a little less stressful for everyone.
1. Start with a Positive Mealtime Atmosphere
Mealtime doesn’t have to be perfect, but creating a relaxed and positive atmosphere can go a long way toward helping toddlers feel safe to try new foods. This could mean setting aside distractions (including screens!) and focusing on connection. Now, it’s important for me to mention here that sometimes distractions may be necessary for some kids to feel successful at a meal, so it’s not a one size fits all! For example, a child with ADHD may actually benefit from a distraction at a meal or snack to help them focus. Here’s more on nutrition and ADHD.
If the idea of making mealtimes smoother feels overwhelming, you’re not alone. I’ve previously shared how to set realistic goals for introducing variety in your child’s meals without feeling like you have to overhaul your whole approach overnight. Check out my tips on getting your child to eat more variety for more ideas!
2. Be a Food Explorer Yourself
Toddlers are curious and they love to imitate what we do. When they see you exploring food without any pressure to join in, they may feel more open to giving it a try. This approach ties back to my advice on what to do when your child refuses to eat dinner.
The key is to keep things natural and low-key because kids are great at reading between the lines. If your enthusiasm feels too over-the-top—like loudly narrating, “Wow, this cucumber is SO crunchy! I’m dipping it in hummus, yum!”—it might feel like pressure instead of inspiration. Instead, let your actions speak for themselves. A simple, calm display of enjoying your food can do wonders for piquing their curiosity without adding any stress.
3. Make It Fun and Engaging
Who says food can’t be playful? Try cutting foods into fun shapes, letting your toddler pick their favorite dip, or creating a colorful “snack tray” with fruits, veggies, cheese, crackers, or whatever foods you regularly offer. The goal isn’t to get them to eat everything on the tray but to encourage curiosity. Exploring different textures, shapes, and colors—whether they touch, smell, or stack their food—helps build familiarity over time.
Here’s my most important (and maybe surprising) tip: avoid focusing on the eating itself. Simply being around new foods can help your child get more comfortable with them, no pressure required. From a nutrition perspective, it’s helpful to zoom out and think about what your child eats over the course of a week rather than a single meal. Sure, they might just nibble or pick at their food today, but those small exposures are paving the way for more adventurous eating in the future.
4. Offer, Don’t Push
One of the most powerful tools for feeding kids is the division of responsibility. This means you, as the parent, decide what, when, and where food is served, and your child decides whether and how much to eat. I go into this more on how to foster food freedom among kids.
By consistently offering new foods alongside familiar favorites, you take the pressure off your child while still providing opportunities for them to explore. This approach builds trust at the table and teaches your toddler to listen to their own hunger and fullness cues.
5. Celebrate Tiny Wins
Trying new foods isn’t just about taking a bite—it’s about exploration, building familiarity, and safety. If your toddler smells, touches, or even licks a new food, that’s progress worth celebrating! Like learning any new skill, such as math or catching a ball, it takes time and practice.
Avoid making a big deal about whether they eat it; instead, cheer them on for their curiosity and bravery. Trust the process—you’re planting the seeds for a lifetime of positive eating habits.
Bottom Line
Helping your toddler expand their “food repertoire” is a journey, and every child will approach it at their own pace. By focusing on connection and exploration instead of force, you’re creating a supportive environment where they can develop a healthy relationship with food.