How to Get Picky Eaters to Try New Foods (Without a Fight!)

Tired of mealtime battles? Here’s how to make food fun, engaging, and tantrum-free!

If you’ve ever spent dinner negotiating with a toddler over one tiny bite of broccoli, you’re not alone. Picky eating is one of the biggest struggles parents face, and it can turn every meal into a stressful event. But good news—getting kids to try new foods doesn’t have to be a battle.

By changing the way food is presented, giving kids a sense of choice and control, and making meals more fun, you can encourage them to explore new flavors without the frustration.

Here are five proven strategies to help even the pickiest eaters say “yes” to new foods!

1. Let Kids Be Part of the Process

Kids are way more likely to try something new if they feel involved in making it. Giving them a role—whether it’s choosing ingredients, helping stir, or plating the food—makes them feel in control and excited to eat.

✔ Try this: Let your child pick a veggie from the store or help mix ingredients. Even small tasks like sprinkling toppings on yogurt can make a big difference!

✔ Make it fun: Give foods silly names! “Green Monster Trees” (broccoli) or “Rainbow Power Bites” (fruit and SprinkleBites™) can make unfamiliar foods feel like an adventure.

2. Serve It in a New Way

Sometimes, it’s not the taste of a food that turns kids off—it’s the texture, shape, or color. Changing the way you serve something can make all the difference.

✔ Try this:

• Instead of steamed carrots, try roasting them for a sweeter taste.

• Blend spinach into a smoothie instead of serving it on a plate.

• Cut foods into fun shapes using cookie cutters (stars, hearts, etc.).

✔ Make it fun: Turn meals into DIY experiences—like “Build-Your-Own Toast” with nut butter, bananas, and SprinkleBites™!

3. Give Them a Sense of Control

Kids love feeling independent, and one of the biggest reasons they refuse food is because they want to be in charge. Instead of forcing bites, give them choices that make them feel empowered.

✔ Try this: Offer two healthy options and let them choose. Instead of saying, “Eat your broccoli,” try, “Do you want broccoli or green beans tonight?”

✔ Make it fun: Serve meals deconstructed, so kids can mix and match toppings. A yogurt bowl with fruit and SprinkleBites™ lets them make their own “creation,” which makes them more likely to eat it!

4. Keep Portions Small & No-Pressure

Big portions can feel overwhelming for picky eaters. Instead of piling a plate with something new, try serving just a tiny taste alongside familiar foods.

✔ Try this: The “one-bite rule” works wonders! Offer a pea-sized amount of a new food and let your child decide if they want more.

✔ Make it fun: Use a divided plate so new foods don’t “touch” their favorites (a big deal for some kids!).

5. Make Food Fun with Sprinkles!

The easiest way to get kids to try new foods? Make it look exciting! Colorful, playful toppings like SprinkleBites™ add a sense of fun and adventure, making kids want to eat.

✔ Try this:

• Sprinkle Colorful SprinkleBites™ on fruit, oatmeal, or yogurt for a fun, high-protein boost.

• Let kids decorate their own meals—kids love sprinkling toppings themselves!

• Use Cacao SprinkleBites™ to add a chocolatey, nutrient-packed crunch to toast or smoothies.

✔ Why it works: Kids are visually driven—if a meal looks exciting, they’re more likely to eat it!

Mealtime Shouldn’t Be a Battle—It Should Be Fun!

Picky eating is completely normal, but it doesn’t have to control mealtimes. By making food fun, letting kids be part of the process, and giving them choices, you can help them feel excited about new flavors.

And if you ever need a little extra mealtime magic, SprinkleBites™ is here to help!