{"id":58793,"date":"2025-06-30T05:31:30","date_gmt":"2025-06-30T05:31:30","guid":{"rendered":"https:\/\/www.firstthingsfirst.org\/?post_type=first-things&p=58793"},"modified":"2026-02-04T23:22:43","modified_gmt":"2026-02-04T23:22:43","slug":"helping-kids-try-new-foods","status":"publish","type":"first-things","link":"https:\/\/www.firstthingsfirst.org\/es\/first-things\/helping-kids-try-new-foods\/","title":{"rendered":"A parent\u2019s guide to helping kids try new foods"},"content":{"rendered":"

How often do you hear yourself asking this question? \u201cHow do I get my child to eat new foods?\u201d<\/span><\/p>\n

The answer? Start with play.<\/span><\/p>\n

For babies and toddlers, food is not just about nutrients\u2014it\u2019s about exploration. Before they trust a new food enough to eat it, they often need to see it, touch it and even smell it several times. What might look like \u201cmessy\u201d or \u201cpicky\u201d behavior is actually an important part of how children learn to eat.<\/span><\/p>\n

According to the <\/span>USDA’s Infant and Toddler Nutrition guidelines<\/span><\/a>, offering a variety of healthy foods and letting children decide what and how much to eat builds positive eating habits and supports healthy growth.\u00a0<\/span><\/p>\n

Helping kids try new foods without pressure<\/span><\/h2>\n

From a developmental perspective, sensory play is a key part of early learning. When children squish peas with their fingers, smell a spoonful of yogurt or rub a slice of mango on their lips before taking a bite, they\u2019re not misbehaving\u2014they\u2019re gathering sensory information. Encouraging play is a powerful and underused tool in helping kids try new foods.<\/span><\/p>\n

It helps them build trust in food. The <\/span>Ellyn Satter Institute<\/span><\/a>, a leading authority in feeding dynamics, explains this well:<\/span><\/p>\n

How to use play to support new food exploration<\/span><\/h2>\n

At home, this might look like letting your toddler mash cooked sweet potato with their hands, smell a leaf of fresh basil or pretend to feed their stuffed animals some broccoli. Play doesn\u2019t need to be elaborate. It just needs to be inviting and pressure-free.<\/span><\/p>\n

Research from <\/span>Zero to Three<\/span><\/a> shows that children are more likely to accept new foods when they see caregivers eating the same foods with enjoyment. And, they are allowed to touch or play with them before eating. These strategies help build familiarity, and familiarity is key to reducing food refusal.<\/span><\/p>\n

This is also an opportunity to lean into cultural foods. Babies and toddlers thrive when meals (and mealtimes) offer familiarity. A soft dosa, a spoonful of pozole or mashed black-eyed peas are not only nourishing\u2014they\u2019re familiar and comforting.\u00a0<\/span><\/p>\n

Culturally Responsive Nutrition Education Resource<\/p>\n

The National Association of County and City Health Officials developed a valuable resource for families and healthcare providers. This guide provides examples of nutritious, culturally relevant foods for infants and toddlers across various traditions, along with suggestions on how to modify family meals for little ones.<\/span><\/p>\n

Download the guides<\/p>\n

Responsive feeding sets a lifelong foundation<\/span><\/h2>\n

Mealtimes should be more about connection than correction. Responsive feeding\u2014where caregivers offer healthy choices and children decide how much to eat\u2014builds trust, autonomy, and positive associations with food.<\/span><\/p>\n

Here are a few guiding principles that support this approach:<\/span><\/p>\n