Encouraging Variety of Food

Some children and young people may feel extremely anxious when asked to try new food, and so it is important to introduce a new item in a very gradual way. 

This resource shows the steps involved when familiarising a child or young person with a new food item.  They should be in control of the process, only moving on to the next step when they feel comfortable and ready.  Avoid trying to persuade them to try the food until they are ready to do so. 

General Tips for Encouraging Variety & Supporting Eating

Start by setting one clear goal. This could be expanding the variety of foods your child eats, increasing the amount they eat, or encouraging them to sit at the table longer. Everyone involved—parents, caregivers, and professionals—should know what the goal is so that there’s consistency in supporting the child.

Make Food Fun. Incorporating play into mealtimes can reduce pressure around eating. Let your child explore new foods through sensory play without the expectation of eating. For example, they might build with pasta, play with grains, or use vegetables as part of a craft.

Try using an image of a plate with images of preferred and new foods. Encouraging the child to match the food to the image can help familiarise the child with a wider selection of foods (and may encourage the child to try a new food item). This can help them get used to the look, feel, and smell of foods in a non-threatening way.

My Healthy Dinner Plate Activity.

Respect Sensory Needs. If your child has strong preferences for certain textures or flavours, honour those needs while gently encouraging variety. If they love crunchy foods, try slowly introducing new foods that have similar textures but slightly different flavours.

Creating a calm, distraction-free eating environment can help children focus better at mealtimes. Soft lighting, minimal noise, and a predictable routine can help reduce sensory overwhelm. If sitting still is a challenge, you can start by allowing movement breaks or using a sensory cushion.

Offer praise and encouragement for any progress, even if it’s small. Remember that change takes time, and progress may be slow. Being patient and avoiding pressure can help make mealtimes a positive experience.