Picky eating in Kids – Practical tips to Get Your Child to Try New Foods

Don’t let them know they are eating

Every mother wants her kids to be healthy and happy — with no nutrients missed and no illness ever knocking at the door. I’m no different.

But all that care and planning can feel like it vanishes the moment my kids ask for chocolate or ice cream instead of the real food I’ve lovingly prepared.

There were days when I tried every trick in the book — hiding veggies in jam, creating smiley faces with food, offering bribes — and still failed. On my better days, I’d remind myself to be gentle. But often, I gave in. I’d let them have what they wanted just to keep the peace.

Over time, I began explaining why healthy food matters. And they did seem to understand… until the next time a creamy, chocolatey dessert showed up. Then all the lessons disappeared like magic.

I found myself losing my cool — especially when well-meaning grandparents handed out biscuits and chocolates like confetti. My frustration only grew when my husband and even our doctor pointed out that I wasn’t “doing enough.”

I was trying, I really was. And I still wanted to be gentle with my kids.

Then came the warning signs: too much junk had started taking a toll. That’s when even the kids got a wake-up call. Vegetables were officially prescribed.

And while I hated the feeling of having failed, I knew one thing for sure — I had to get them to try every vegetable. Not an easy task.

But surprisingly, a few things worked.

So here I am — sharing what actually helped in our journey with picky eating. Not as an expert, but as a fellow parent who’s still figuring it out, one meal (and one meltdown) at a time.

1. Make eating a game (Yep, It Actually Works)

At some point, I stopped explaining and started pretending. My daughter surprised me once by nibbling on a Chinese cabbage leaf — the round one — though it came with a lot of spitting, grimacing, and drama in between. Still, I took it as a small win. My son, however, wouldn’t even touch it.

But I knew what he did love — pretending to be animals.

So I turned snack time into a game. Remember that old party game where you have to jump and bite a hanging bun? I improvised with a cabbage leaf. I held it just two inches from my daughter’s mouth and told her she had to jump and catch it — just like a little goat. But here’s the catch: she had to actually chew and swallow to win.

She played. She laughed. She chewed.
And my son, not wanting to miss the fun, joined in too.

That day, both of them ate more cabbage than usual — without a single lecture from me.— suddenly, food wasn’t a fight anymore. It became a game.

Role play took the pressure off both of us. Instead of nagging, I got to act. Instead of refusing, they got to play. Win-win.

2.“Open Sesame!” — Story Magic at the Table

My son is the kind of child who can sit with food in front of him for ages and still keep his mouth tightly shut. No bribes, no begging — nothing works. But sometimes, stories do what logic can’t.

One day, I was telling him the Ali Baba and the Forty Thieves story. When I reached the part where the magical cave opens with “Open Sesame,” something clicked. I looked at him and said, “Your mouth is the cave. Can I try the magic words?”

He giggled. And to my surprise… he opened his mouth.

From then on, “Open Sesame” became part of our mealtimes. I’d pretend he was hiding treasure in his cave (aka mouth), and I needed to get it out with just the right spell. Some days it worked, some days it didn’t — but it added just enough magic to keep things lighthearted and sometimes successful.

3. Food Tastes Better with Friends

One surprising thing that worked? Eating with friends. My kids magically became adventurous when there was another child at the table. That one time my daughter saw her friend munching on spinach dosa like it was a treat — she asked for a second bite without me even asking!

Sometimes, it’s not about taste or nutrition talk — it’s about not feeling alone in the struggle. We started calling them “picnic lunches” even if it was just two kids sitting cross-legged on the floor. The food stayed the same. The company made all the difference.

4. Real Food in the Lunchbox

Another quiet win was changing what I packed for school. I used to send biscuits or quick snacks just to avoid the box coming back untouched. But I slowly started packing real food in small, familiar portions — a mini paratha, a small boiled egg, veggie idlis, or even chapati rolls with ghee and jaggery.

To my surprise, when they saw classmates opening similar boxes (thanks to a few like-minded moms!), they stopped asking why there was no “treat.” It helped that I told them, “Your brain needs this to beat the spelling test,” and “this is the energy you need to run faster in PE.”

It wasn’t a fight — just a quiet switch, and over time, it worked.

For healthy food options for infants to school kids, you can check out my post Healthy food options for babies, toddlers and young children.

5. No Sugar Bombs for Breakfast

Breakfast used to be the easiest time to give in — a cookie, a sugary cereal, or even sweet bread just to get things moving. But I started noticing how it affected their mood and focus. Mornings became cranky zones, and I was left wondering why.

Now, I try to limit sugary foods in the morning. Instead, I replace just one thing with something they slightly like — not love, just tolerate. My son doesn’t mind a banana with peanut butter. My daughter accepts an oats chilla if I call it “pancake dosa.”
No big switch — just a small replacement each week that sticks.

We still have sweet treats, but not when the day is just starting. It’s like setting the tone — food first, sugar later.

“This blog shares personal experiences and opinions. It’s not medical advice — please consult a professional for any health-related concerns.”

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