How To Introduce New Foods To Your Picky Toddler

I started my daughter on solid foods at 6 months old, following the Baby Led Weaning approach to feeding.  This is a more natural, independent way for babies to learn to self feed by offering regular table foods, instead of pureed baby food.  Despite the fear that many parents may have against it, it’s a great way for babies to explore new foods and a fantastic sensory and fine motor experience.

Since then, she’s been a great eater.  She’ll eat pretty much everything and actually loves fruits, vegetables, and protein.  I highly recommend this approach to feeding and if you’d like more information on it, there are plenty of resources out there about what it is and how to start (I’ll mention them at the bottom of this post).

However, there are times when she does get a bit picky and I need to get creative and find ways to sneak the healthy foods in without her noticing.  Sometimes the trick is just getting it in their mouth and they will realize they like it!

There are so many factors why your toddler may be picky with foods.  Maybe he doesn’t like the texture (too mushy or too hard), the color (only will eat orange foods and not green foods), the taste, doesn’t like foods touching each other, or just a behavior issue.  It’s best to first figure out what the underlying cause of the pickiness comes from so you can best address the problem.

Here are some tips on how to get your baby or toddler to start trying new foods and hopefully expanding their food choices.

Be consistent and don’t stop trying

This is the #1 Rule! Don’t just assume that because they won’t eat a certain food one day, they just don’t like it, and won’t eat it again.  Keep trying it for every meal and eventually they should pick it up and at least try it.

Start early with a variety of foods with spices and seasonings

This tip is more for preventing picky eaters.  As early as you start giving solids to your baby, you should be mixing in different flavors and spices.  Your baby can tolerate a little bit of it and it will help them to not only like bland flavors.

Offer the less favorable food first

Don’t expect your child to eat his broccoli after he just finished a bowl of his favorite mac and cheese. Give the least desirable food at the beginning of the meal (for every meal if possible) and don’t offer another food until they have tried it, or at the minimum, just tolerate it on their tray.

Not giving them sweets and snacks

If you start early with giving them snacks and sweet treats, they’re obviously going to gravitate toward unhealthy foods.  Try to hold off on junk foods until you really have to give it or you’re setting yourself up for failure when it comes to having your children eat healthy.

Don’t make it a battle

You don’t want to make meal time a horrifying experience for your child so don’t fight with them over foods.  Keep trying, but if they are reluctant, don’t push it.

Hide foods in quesadillas or grilled cheese

Free stock photo of food, lunch, meal, mexican

You can hide a lot of foods in a hot tortilla or bread with cheese.  I’ve thrown in peas, carrots, corn, chicken, tomato.  Just make sure it’s chopped up really small and hope they won’t notice.

Spread on toast

This is a good way to have them eat soft spreadable foods, such as avocado, peanut/almond/cashew butter, jelly, cheese spread.

Baked in muffins or breads

Free stock photo of food, dessert, baking, sweets

There are awesome recipes out there for healthy zucchini bread, carrot muffins, banana pancakes, etc. with no sugar.  This is a way to sneak in those vegetables in a tasty treat.  Just make sure to use recipes that don’t contain sugar.  Try Avocado & Blueberry Muffins or Sweet Potato Muffins

Mixed in with mashed potatoes or rice

If you’re spoon feeding your child, it should be easy to sneak the tough foods in with mashed potatoes or rice. However, some kids are too smart for this and will reach in their mouth and pull out the food they don’t like.  Still worth a try!

Use a condiment

Sometimes just a little ketchup, honey mustard, ranch, or any type of sauce could get your child to eat an unfavored food like chicken or ground beef.

Pureed in with tomato sauce

If you’re really in a bind with getting veggies into your child, last resort could be to puree carrots, zucchini, etc. into tomato sauce or apple sauce or even puree fruits and add it to yogurt and they shouldn’t be able to tell the difference.

Let me know if you have tried any of these strategies and if they work for your child!

Baby Led Weaning Resources:

What to Expect

Mama Natural

Baby Led Weaning




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1 Comment

  1. This is so helpful! Thanks for the tips!

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