Helping a Picky Eater Try New Foods: 6 Simple OT-Approved Tips for Parents
by Reagan Mayberry, OTD, OTR/L
Occupational Therapist / Owner of Pine Belt Therapy Services
If mealtimes at your house feel more like a standoff than a family gathering, you’re not alone. Many children go through phases of picky eating, but for some, it becomes a bigger challenge that causes stress for the whole family.
As a pediatric occupational therapist, I work with many children who struggle to try new foods. The good news? With patience, the right strategies, and a little creativity, you can help your picky eater feel more comfortable exploring new foods.
Here are six practical, OT-approved tips you can start trying today.
1. Start with “Food Play”
Before a child is ready to eat something new, they often need time to get familiar with it. That might mean touching it, smelling it, or even using it in pretend play. Think of it as building a friendship with the food before asking for a bite.
2. Offer Tiny Portions
Large servings can feel overwhelming. Instead, offer just a taste—maybe a single pea, a grain of rice, or a small slice of fruit. Small portions feel less intimidating and reduce mealtime pressure.
3. Pair New Foods with Favorites
When you serve something new, place it alongside a food your child already loves. For example, one strawberry slice next to their favorite yogurt. This keeps mealtime positive while still encouraging exploration.
4. Eat Together
Children are more likely to try something if they see you enjoying it. Let them watch you take a bite and react with genuine enthusiasm. Your modeling makes a difference.
5. Stick to a Routine
Consistent meal and snack times help children come to the table hungry and ready to try new foods. If they graze all day, they’re often too full to explore at mealtime.
6. Celebrate Small Wins
Progress doesn’t have to mean swallowing the food right away. Smelling it, licking it, or even touching it to their lips is still progress. ANY interaction with new and nonpreferred foods is a win! Praise the effort and build from there.
When to Seek Extra Help
If your child avoids entire food groups, gags frequently, or mealtimes have become a daily battle, it might be time to seek feeding therapy. An occupational therapist can help address sensory sensitivities, oral-motor skills, and create a supportive plan for expanding your child’s diet.
At Pine Belt Therapy Services, we offer individualized feeding therapy in a calm, encouraging environment to help children feel safe exploring new foods.
📞 Call us at (615) 854-7537 or visit pinebelttherapyservices.com to learn more.
