How Cooking Encourages Picky Eaters to Try New Foods

Picky eating is a common challenge for many parents, and every child’s relationship with food is different. For some, it’s about textures. For others, it’s a fear of the unfamiliar. But there’s one thing all picky eaters can benefit from: involvement in the kitchen.

Cooking with your child can help them become more adventurous with food, and it gives them a sense of control over what goes on their plate. Let’s explore how to encourage picky eaters to try new foods—without the pressure.

Why Cooking Helps Picky Eaters

When kids participate in the cooking process, they’re more likely to be open to trying the foods they’ve helped prepare. It’s about giving them ownership over what they’re making and allowing them to explore food in a way that feels safe and fun. This doesn’t mean picky eating will disappear overnight, but it’s a positive step toward expanding their tastes in a gentle, enjoyable way.

Start With What They Like

A great way to introduce new foods is to start with familiar ones. If your child loves pasta, for example, try adding a new vegetable into the mix. Or, if they enjoy pizza, offer them a chance to add their own toppings. By starting with foods they already enjoy, you create a base of comfort that makes them more likely to be open to trying something new.

• Tip: Let them experiment with adding or swapping ingredients in dishes they already like. Even something as simple as a new topping on pizza can be a step toward trying new foods.

Make It A Texture Adventure

For many picky eaters, texture is the issue. Some kids may find certain foods too slimy, too mushy, or too crunchy. Cooking together allows them to experience ingredients in different forms. For example, they might not like raw carrots, but they may be more open to trying them roasted. Encourage them to explore different textures and help them find a version that they enjoy.

• Tip: Try introducing foods in multiple textures. For instance, offer raw, steamed, and roasted vegetables and see which they prefer.

Make Cooking Fun and Creative

The kitchen is a great place for kids to express their creativity, and involving them in the process makes them feel more in control. Give them tasks that allow them to play with their food in a positive way—like assembling their own sandwich, decorating a plate, or making a fun shape out of ingredients. It’s less about what they’re eating and more about engaging them in the experience.

• Tip: Turn food prep into a creative activity. Let them make a “food face” on their plate using fruits and veggies, or create fun shapes with cookie cutters.

Celebrate Small Wins

For some picky eaters, even touching or smelling a new food is progress. Celebrate these small victories without pushing them to take the next step. Positive reinforcement is key. If they try something new, even if it’s just a tiny bite, acknowledge the effort without pressuring them to eat more. Sometimes, just interacting with a new food is a big step forward.

• Tip: Praise their willingness to explore new foods, even if they don’t fully eat it. Every small step counts.

Patience Is Key

It’s important to remember that change won’t happen overnight. It may take several exposures to a new food before your child feels comfortable eating it. This is completely normal, and the goal isn’t to “fix” their picky eating overnight. Instead, focus on making food exploration a positive experience that they associate with fun and enjoyment.

• Tip: Offer new foods regularly, but don’t push. Just keep introducing them and let your child decide when they’re ready to take that next step.

Picky eating is a challenge, but getting your child involved in the kitchen can open doors to new food experiences. When kids help prepare a dish, they’re more likely to feel comfortable trying it. Start small, make it fun, and be patient—every small win is a step toward a more adventurous eater. So, grab an apron, and let your picky eater take the lead in the kitchen!