How to Help Picky Eaters Try New Foods: The Power of a Growth Mindset

I’ve often shared that kids need to try a new food MULTIPLE times (as many as 15!) before they truly know if they like it. But here’s the challenge…

Getting a child to try something 15 times requires something special: a growth mindset.

💡 What is a Growth Mindset?

A growth mindset is the belief that abilities and preferences can improve with time, effort, and practice. It’s the opposite of a fixed mindset, where kids (and adults!) believe that they’re either “picky eaters” or not—end of story.

With a fixed mindset, a child might think, “I don’t like broccoli, and I’ll never like broccoli.” But with a growth mindset, the story changes to, “I don’t like broccoli yet, but I can keep trying.” This small shift opens up a world of possibilities.

That means shifting the focus away from “Do you like it?” after the first bite and instead helping them see that learning to like new foods is a skill—one that takes time, practice, and patience.

And I get it—when your child refuses a food over and over, it’s hard to believe they’ll ever accept it. But guess what? —That might be YOUR fixed mindset talking!

Let me share a story that can help you shift into a growth mindset...

🚲 What My Daughter’s Bike Ride Taught Me About Trying New Foods

Last summer, my husband and I taught my daughter how to ride her bike without training wheels. But here’s the thing—she didn’t just hop on and take off down the sidewalk.

In fact, she had been avoiding the idea for weeks. When we finally took off the training wheels, she didn’t want to participate. She stalled, made excuses, and showed no interest in trying.

So, I tried a different approach. I created a detailed step-by-step plan, breaking down every little milestone from sitting on the bike to eventually riding down the block with confidence. Here’s how it began:

➡️ Step 1: Sit on the bike with her feet firmly planted on the ground.

➡️ Step 2: Place one foot on the pedal.

➡️ Step 3: Push down and coast for just 1 second.

And so on.

Free Strategies for Picky Eating and Autism

Seeing that these first steps were small and achievable, she started to engage. She wanted to show us that she was ALREADY capable of completing the first few steps, and we made a big deal of crossing them off her list. Each success built momentum. What started as reluctance turned into excitement as she began checking off each step in her plan.

We took it one step at a time, stayed patient, and celebrated every small victory along the way.

And you know what?

By the time school started, she was riding her bike independently through the neighborhood. 🎉 — and it all started with those small, incremental steps forward.

Small Steps Forward Lead to Big Wins 🏔️

Just as my daughter didn't hop on her bike and ride into the sunset on her first day without training wheels, most kids don’t go from avoiding a new food to eating a full serving overnight. It’s a process.

Just like my daughter needed to sit on her bike before she could pedal away, many kids need to see a new food on their plate before they feel comfortable touching it—or even poking it with their fork.

The goal is incremental progress, not perfection.

How to Help a Child Develop a Growth Mindset About Trying New Foods

If your child has ever said, “I don’t like that!” before even taking a bite—this is where a growth mindset can change everything.

Here's how you can help:

✔ Reframe Trying New Foods as a Skill Just like we didn't tell my daughter on day one: “You need to ride your bike,” you may not want to lead with an instruction at dinner like: “You need to eat your peas.”

Instead, talk to your child about the process that this is! You can say things like: “You’re learning to like this food!” Instead of treating it as a one-and-done experience, emphasize that enjoying new foods takes practice—just like learning to ride a bike, tie a shoe, or swing across the monkey bars.

✔ Use the Word 'Yet' We wanted my daughter to know that she was 1 list of steps away from being a kid who rides a bike. We flipped the switch on language like: “I can't ride my bike,” by letting her know she hadn't LEARNED to ride her bike YET.

If your child says, “I don’t like peas,” encourage them to reframe it: “I don’t like peas… yet.” Adding "yet" keeps the door open for future progress instead of shutting it down.

✔ Celebrate Every Step Forward When my daughter first sat on the bike in the driveway without moving an inch, we didn't poo-poo it. We high-fived! We celebrated. Progress is happening, even when it’s small.

Treat every step forward as a win. When your child tolerates a new food on their plate —make a big deal! Let them know you’re proud and that you’re watching.

Just like my daughter eventually pedaled away with confidence, your child can build confidence in trying a new food, too. It just takes time, patience, and the right mindset.

Looking for additional ideas on how to teach your child a growth mindset? Check out my favorite books for teaching kids this concept.