Family Nutritionist: 10 Ways to Cook so Little Kids Will Eat

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Feeding young children can be a challenge, especially when they turn their noses up at meals you’ve spent time preparing. I get it, I’m a family nutritionist (who is actually a DIETITIAN!) and I have two little hungry kids of my own!

As a family-focused and culinary dietitian, I believe in fostering a healthy relationship with food by making mealtimes enjoyable, stress-free, and nourishing. That’s why I focus on presenting this material rather than what food is, “good” or “bad” for your kids.

Here are 10 practical ways to cook so little kids will eat while encouraging positive eating habits that last a lifetime.

1. Get Kids Involved in Cooking

When kids help prepare meals, they’re more likely to eat them. Let them stir, pour, or pick out ingredients at the store. Even small tasks can increase their interest in trying new foods.

My daughter often wants to help (she’s 2 right now) and so I know when I’m cooking I need an extra cutting board, her little knife and something for her to chop. Otherwise, I’m looking at meltdown city for not letting her help. I’m not doing this just to avoid a meltdown though, it’s a way to foster excitement and connection and it doesn’t hurt that she’s happier helping than not.

2. Make Familiar Foods with a Twist

Instead of completely new dishes, try slight variations on foods they already love. If your child likes mac and cheese, add finely chopped veggies or mix in a protein like shredded chicken. Sometimes we make eating well overly complicated.

Ask your kids what they want to eat each week and do your best to honor their requests. My four year old asked for hot dogs, so I asked what veggie we could pair with the hot dogs. He chose broccoli and then we made a bean salad to go on the side – everyone loved it!

3. Offer a ‘Build-Your-Own’ Meal

Kids enjoy having choices. Try meals like taco night, pasta bars, or DIY pizza where they can select their toppings. This allows them to feel in control while still eating a balanced meal. Better yet, do your absolute best to let them serve themselves.

Learning to serve themselves and fill their own plate is huge in their eyes because learning to eat and have a healthy relationship with food starts with you trusting them to do that.

4. Use Fun Shapes and Presentation

The way food looks can impact how appealing it is to kids. Cut sandwiches into fun shapes, arrange food into smiley faces, or use colorful plates and utensils to make meals more inviting. Again, don’t over complicate this!

We had this Cheddar Ale Soup the other day and I wanted to serve it with a familiar food, toast! I made toast with butter on top and cut some into squares and some into triangles. I set it in the middle of the table and let them pick what they wanted. They even tried the soup (which I was hoping for) by dipping their toast into it.

5. Pair New Foods with Favorites

Introduce new ingredients alongside familiar foods. If your child loves chicken nuggets, serve them with a new veggie on the side instead of making an entirely unfamiliar meal. Remember the toast I mentioned above?

6. Make Food Interactive

Dipping sauces, skewers, and finger foods can make meals more fun. Offering hummus, yogurt dip, or ketchup can encourage kids to try different textures and flavors. I swear, every time I get the fun toothpicks out the kids go nuts and try a bigger variety of foods.

All it took was spending $20 on hundreds of toothpick varieties at a craft store. Worth it!

7. Create a Positive Mealtime Environment

Avoid pressuring kids to eat. Instead, offer a variety of foods and let them decide what and how much to eat. Keep the mood light and avoid turning mealtime into a battle. Despite all of my tips and practicing what I preach, sometimes mealtime can just be a battle.

Don’t beat yourself up! There are TONS of mealtime opportunities in your future. Tantrums happen.

8. Be a Role Model

Kids learn by watching. If they see you enjoying a variety of foods, they’re more likely to try them, too. Make mealtimes a family event where everyone eats the same foods together. If your kid is not ready to taste a food (please don’t pressure them, see tip number 10), ask if they will smell, look, taste, listen, kiss, or even touch the food.

All exposure counts and it can take A LOT of continual exposure of a food to be willing to touch, look, smell, and eventually taste it.

9. Stick to a Meal and Snack Routine

A predictable eating schedule helps kids come to the table hungry but not overly hungry. Limit snacks close to mealtimes so they’re more interested in eating their meal. I know my kids tend to get hungry approximately 10 minutes before dinner is on the table.

I try to have a variety of fruit and veggies ready for these inevitable snack requests and then I leave the fruit/veggies on the table during dinner as well. I’ve also been known to turn into robot mama who cannot make one more snack until dinner is done but promises more snacks in the near future.

10. Keep Trying Without Pressure

It can take multiple exposures before a child accepts a new food. Offer new foods regularly without forcing or bribing. A simple ‘You can try it if you’d like’ can go a long way in building trust and curiosity around food.

As I mentioned earlier, trusting your kids is a really, really, important muscle to build.

Final Thoughts

Encouraging kids to eat what you cook doesn’t have to be stressful. With a mix of patience, creativity, and flexibility, you can create meals that nourish your family while helping kids develop a lifelong appreciation for food. Try these tips and see which ones work best for your little eaters!