Meal Planning for Picky Eaters: 7 Creative Tips to Encourage Kids to Explore New Flavors

Crystal Barton
Aug 15, 2025
4 min read

Getting kids to try new foods can often feel like an uphill battle for many parents, but it doesn’t have to be that way. Picky eaters can be a source of frustration, especially during meal planning. However, with some creativity and careful planning, you can encourage your children to explore new flavors and develop healthier eating habits. Here are seven fun strategies that will help make meal planning an exciting venture for picky eaters.

1. Involve Kids in the Meal Planning Process

One of the best ways to get kids excited about trying new foods is to involve them in the meal planning process. Let them help choose recipes, select ingredients at the grocery store, or even assist in cooking. When children feel a sense of ownership over their meals, they’re more likely to be open to trying new flavors.

For example, encourage them to choose a new fruit or vegetable each week. Whether it’s dragon fruit or Brussels sprouts, involving them in selection makes trying new foods feel like an adventure. Studies show that kids who are involved in meal preparation are more likely to eat a wider variety of foods.

2. Make Food Fun and Appealing

Presentation matters, especially for picky eaters. Transform ordinary meals into fun and visually appealing creations. Use cookie cutters to shape sandwiches into fun figures, arrange fruits and vegetables into colorful patterns, or create a “rainbow plate” with a wide variety of colorful foods.

Consider themed meals like “Taco Tuesday” or “Pizza Night,” where kids can build their own dishes. You could also serve breakfast for dinner, such as colorful fruit pancakes, which makes trying new foods feel like an enjoyable game rather than a boring chore.

3. Start Small with New Flavors

When introducing new foods, start with small portions. A single bite of a new vegetable or fruit can feel less intimidating than a full serving. Pair new foods with familiar favorites to make them more appealing. For instance, if your child loves pasta, you might add a small amount of sautéed spinach or roasted bell peppers to their dish.

Gradually increase the portion size as they become comfortable with the new flavors. This gentle approach can help reduce resistance and encourage them to be more open to trying new foods over time.

4. Create a “Try It” Chart

A “Try It” chart can be a fun and motivating way to encourage kids to sample new foods. Create a colorful chart where children can track the new foods they try. Each time they taste something new, they can place a sticker or color a section of the chart, turning it into an exciting activity.

You may even consider offering small rewards for trying a certain number of new foods. For example, after five tries, they could pick a fun family movie night. This not only makes the experience more engaging but also reinforces positive behavior towards food exploration.

5. Experiment with Dips and Sauces

Many kids are more willing to try new foods when they can dip them in something they enjoy. Offer a range of dips and sauces, such as hummus, yogurt, or ranch dressing, alongside new vegetables or fruits. This can make the experience more enjoyable and less daunting for them.

You can also mix things up with different flavors and textures in dips. For example, you could blend an avocado with yogurt for a creamy dip or try mixing peanut butter with honey for a sweet treat. Research shows that pairing new foods with familiar sauces can increase acceptance by up to 50%.

6. Be a Role Model

Children often mimic their parents' behaviors. If they see you enjoying a variety of foods, they may be more inclined to try them too. Make it a point to include diverse foods in your diet and show enthusiasm about trying new flavors.

Share your own food experiences with them, whether it’s a new dish you tried at a restaurant or a successful recipe. Your positive attitude can inspire them to be more adventurous with their own meals, fostering a more open-minded approach to food.

7. Keep Trying and Stay Positive

Persistence is key when it comes to meal planning for picky eaters. It’s essential to recognize that it may take several attempts before a child is willing to try a new food. Stay positive and encourage them to remain open-minded.

Celebrate small victories, whether it’s trying a new vegetable or taking a single bite. A positive attitude can make mealtime a much more enjoyable experience for everyone involved, turning it into a moment of connection rather than conflict.

Final Thoughts

Meal planning for picky eaters doesn’t have to be a daunting challenge. By applying these seven creative strategies, you can encourage your children to explore new flavors and develop healthier eating habits. Remember to involve them in the process, keep food appealing, and be patient as they navigate their culinary journey. With a touch of creativity and ongoing encouragement, you can turn mealtime into an exciting adventure for your picky eaters.