Here’s a simple idea to help your picky eater and encourage kids to try new foods: Use a “Taste Plate” and take some stress out of mealtime.
Maybe you have one of those kids who willingly tries new foods–and happily welcomes those new foods on their plate.
Lucky you!
Lots of kids I know (including, ahem, one of my own) does not appreciate unfamiliar or unliked foods being put their plate. I can relate: As a picky eater kid, not only did I not want any of my foods touching each other, I certainly didn’t want a scary newcomer food alongside my dear old trusted friend, plain buttered noodles.
But how can we encourage our kids to try new foods if they won’t even allow them on their plate? One solution: Use a Taste Plate.
A Taste Plate can help your picky eater at mealtime. It’s a small dish that sits to the side of your child’s main dinner plate. It’s a non-threatening place where you can put portions of foods you’d like them to try.
A few caveats to the Taste Plate:
- Make the portions small–very small–the size of a small bite. If they taste it and like it, they can always have more!
- Consider your child’s temperament and don’t make the tastes mandatory if that’s not how your child rolls. Read: Should You Make Your Kids Take “Just One Bite?”
- Allow your kids to (politely) spit out the food in a napkin if they taste it and don’t like it.
A side dish for tastings is also something my friend and feeding expert Dina Rose, PhD, author of It’s Not About The Broccoli, recommends. She says,
Children who are reluctant to try new foods need to be reassured that they aren’t (secretly) being asked to eat the new food. That’s why, ‘Just taste it and if you don’t like it you don’t have to eat it’ often backfires. Parents think kids who like the taste will want to eat the food, but kids think, ‘Even if I like it, do I really want to eat it?’ All too often the answer is ‘No.’ Putting a tiny, pea-sized sample on a separate plate will often reassure nervous tasters that the tasting is all they’re being asked to do.
I really like how Dina calls them “Nervous Tasters” because it shows compassion. Your picky eater is genuinely nervous (and maybe even scared) about trying new foods. So putting those small bites on a separate plate is one way to ease those nerves and make the idea of trying a new food seem more manageable.
| You might also like: The Dinnertime Rule That Will Change Your Life |
To make the Taste Plate a little more fun, I’m hosting a giveaway with Fiestaware! I’m a Fiestaware superfan. Fifteen years ago, I started with a set of their every day dishes in a variety of colors and have been adding old and new pieces to our collection ever since (and I’m loving their latest color, Daffodil). Their new Bistro Crescent Plates shown in these photos are actually designed to sit to the side of a regular dinner plate, so they would make excellent Taste Plates (they’re also perfect for a side salad or snack). If you want a smaller dish, their little Fruit/Salsa Bowls would also fit the bill (we use them for everything from ice cream to veggies).
I’m so happy to be hosting a Fiestaware giveaway for one Real Mom Nutrition reader: The choice of a set of six Fiesta Bistro Crescent Plates OR a set of six Fiesta Fruit/Salsa Bowls (shown below) in choice of color(s). Enter to win by filling out the Rafflecopter entry below. **THE GIVEAWAY IS NOW CLOSED.**
If you’d like to feel less frustrated with your picky eaters, sign up for my FREE 6-week program called the Picky Eater Problem Solver Series. Each week, you’ll get a new strategy delivered to your inbox, plus recipes and resources.
Disclosures: I received a free set of Crescent Plates to try. This page contains Amazon Affiliate links. If you purchase a product through these links, your cost will be the same but I will receive a small commission to help with operating costs of this blog. Thanks for your support.
My biggest frustration with my picky eater is that I worry that he wont get the necessary nutrients. He has gotten a little bit better though. Oh and that sometimes we have to make him a completely separate meal than what the family is eating.
My husband is actually my pickiest eater and it has been a struggle over the years to get him to try and enjoy more foods. Luckily he’s gotten a more open mind as time has gone on and he eats far more things now than he used to. But I used to get frustrated if he wouldn’t even try something new.
My biggest frustration is that I like to cook and eat combination foods, and my picky eater will only eat things separately. He won’t eat anything with flavor either, just plain, boring chicken, rice, pasta. At least he’ll eat some veggies though!
My biggest frustration with my picky eater is trying to figure out how much of it is a true sensory aversion (which he has in other areas of life) and how much of it is simply stubbornness/habit. Because I approach those two sources of picky eating slightly differently. I love the taste plate idea!
My son is a very picky eater, he’s been that way since he was a baby and he’s 21 now. He’s told me recently that he didn’t try new foods because he didn’t want to “give in” to me. So I do think that they have sensory issues and are also stubborn! He said also that he didn’t tell me if he did like something new because he didn’t want me to know.
I love this idea and also love Fiestaware. It was fun talking to you today at NBCC. With my kids, I’m not sure it’s pickiness or just not being hungry or interested in dinner. So, I have to remind myself not to try to coax them into eating something. It’s ok not to eat but this is dinner.
My biggest frustration with my picky eater is that she is small for her age and we just want her to stay along her growth curve. We just have to keep providing her with good, healthy foods and trust that she will eat enough to help her get the nutrition she needs.
My biggest frustration is staying the course when it feels like it is never going to change, but then there is a huge breakthrough and I’m inspired again.
My biggest frustration is trying to get some protein into her! If left to her own devices, fruit, cucumbers, tomatoes, and pasta (without “weird” sauce) are all she would eat.
My biggest challenge (well, one of them) is keeping track of what she does and does not like to eat. She is rather fickle, and it seems like items switch from one list and back again constantly. Thanks for the chance at those beauties!
I worry that my picky eater won’t get that necessary nutrients.
Their stubborness, a lot of times I’m pretty sure they don’t even mind the food they “dislike” so much and then it quickly becomes a big ordeal, this sounds like a great idea as far as helping them to try things out more easily and combat that stubborn spirit!
My biggest issue is the daily battle at every single meal. Just so much stress.
My biggest frustration is just before bedtime when my picky eater, who didn’t eat anything but fruit for dinner, is hungry and only wants frozen pancakes or goldfish!
I struggle because I want my children to get the nutrients they need. I also don’t want them waking up in the middle of the night hungry!
I love the taste plate idea.
Picky eaters bug me because I spent time and money on the food, and there’s nothing wrong with it. I hate to see food waste!
I would say the most frustrating thing is the ever changing preferences.
So glad a friend recommended your blog and picky eater series! We’re at the end of our rope and need a fresh approach! Fingers crossed!
My biggest frustration is how long it takes my kids to eat. They’ll easily sit at the table for 90 minutes. And they’ll also request specific foods and then change their minds once I’ve made it.
My biggest frustration is that my son will not try new foods. He automatically gets upset and tells me he doesn’t like it, without even trying the food! I am going to try the taste plate!
My daughter does not eat cheese
My frustration is that my son will occasionally try new vegetables, but still only likes corn.
I wish I had seen this when my kids were smaller. Mine were pretty good, though, at tasting new stuff without too much fuss. My biggest frustration is the opposite tastes of my boys. One is a meat and potato lover, and the other doesn’t like meat much at all. They both have texture issues, but different ones. Go figure.
I love those new bistro plates. I started with some Fiesta dinnerware a few years ago and it’s complete love. I have added to it here and there, and there is still so much more I would love.
Love this idea. I have a picky eater and really need to try this.
Thanks!
My picky eater decides she doesn’t like something based on appearance, not taste. Super frustrating.
Keeping foods departmentalized for my picky eater is a challenge!
I have a vegetarian son, who is a great eater and a meat-eating daughter, who is incredibly picky and stubborn. We keep offering her foods to eat, and she has gotten a bit better. The event that had the most impact was when she went for a well child appointment, and the pediatrician told her that she needed to eat more vegetables so that her poop (sorry!) wouldn’t be so hard. It worked wonders!
My oldest gladly tries new foods, my middle prefers not to try but will if told to, my youngest hates to try anything. He even refuses to eat something he ate a week before. He cries and screams if new food is put anywhere near him. It is so frustrating to get him to eat healthy. I worry about him so much.
My oldest is my Pickiest. Sometimes I’m sure he would like something but chooses not to try it to drive me insane! Ha! These plates are a great idea! I’ll have to add them to my fiesta wishlist!
What a great idea! This method appears way less intimidating.
My daughter HATES peas. No matter how hard I try to sneak them in or prepare them, it does not work!
My biggest frustration is trying to accommodate everyone’s different tastes. They all don’t like different things and it makes dinner feel impossible.
My biggest frustration is throwing food away! We try new food often, and so much of it just gets wasted.
I am a Fiesta collector, though!
My biggest frustration with my picky eater is he gets me all excited because he says he wants to try things, and then he just changes his mind all together lol!
My biggest frustration is other family members ruining my 3 year old’s progress with comments like “oh that looks gross” and setting a negative tone to the meal. He is a little monkey-see, monkey-do!
Wish I would have know about this when my kids were little! My husband isn’t very open to new foods either. Some nights I would meet him in the garage to tell him what we were having so he didn’t ask “what is this at the table?”. That is a sure fire way to get your kids to NOT eat something.
As an RD who works with nervous tasters, the tasting plate is one of my top recommendations. I love these dishes and the additional tips for how to best put this technique to use!
My biggest frustration is that they don’t like many vegetables and would love to have them like more of a variety. I am tired of just making the same veggies over and over again. Even my husband doesn’t like many veggies, so that make it more frustrating.
I really do not have a picky eater but I really love Fiesta
My biggest frustration is that not only is my 12 year old a picky eater, he has autism and oral sensory issues and is therefore extremely picky. Mealtime, everyday, is a struggle. He has a small list of what he will eat and much of it is yuck. My 9 year old became a vegetarian several years ago and finds it hard to branch-out and try other protein sources. My boys are healthy and growing but I need help!
My biggest frustration is when she refuses to taste anything that she already likes if there is any alteration to how she has had it previously (see peas in m&c)!
Picky eaters – I get so annoyed with it, so I guess my frustration is in how I react. This is especially true with adult picky eaters. I would never refuse a food someone served me and to see adults model that behavior to my children is maddening!
My biggest frustration is that things that are good one day are suddenly awful the next time they are served.
Would love to try the crescent plate with my daughter.
My 11 year old is such a picky eater. It’s so frustrating when I make an amazing, healthful meal and he won’t even give it a chance. He might try it, but it seems like he’s already made his mind up that he won’t like it.
Finding new ways to get my boy interested in trying new foods is probably the hardest part for us. He gets bored easily. He would love little plates like this.
Great idea
I’m lucky that neither of my kiddos (1 and 5) are terribly picky. What’s frustrating is that there are things I don’t like (most meats, for example) and things my husband doesn’t like (certain vegetables). So the trick is introducing fish or squash to the kids without making a face myself! I feel for you moms and dads with picky eaters and those with sensory issues – as a speech language pathologist, I know how frustrating that can be!
My biggest frustration is when my little loves an item I make and then the next time refuses to eat it! Just keep trying!
I wish both my kids were more consistent with what they eat.
My biggest frustration with my most picky eater is being consistent with our dinner time rules (or maybe I should say having my husband be consistent!). She’ll eat most any type of meat I put in front of her, most grains as long as they are plain, and some fruit, but veggies–no way! She was a fabulous eater until about 2 1/2, but the last 18 months have been very challenging.
My biggest frustration with my picky eater is that she struggles with constipation and I think eating more fruits and vegetables would really help.
My biggest frustration is that my picky eater rejects foods he LOVED as a baby/toddler.
The unwillingness to try is definitely the most frustrating,
My biggest frustration is when they like something one day, you make it again another day and they hate it.
My biggest frustration is that my youngest flat out refuses to try anything new!!
The stubborness is my biggest frustration with picky eating. The refusal to even taste something at times when they have in the past even liked it but “forgot.” These plates are amazing though and the colors alone could help with that. My 4 year old tried green juice just because it was green and his favorite color is green, while a similar red colored juice was “weird” and a taste could not pass his lips.
I have a gaming plate I need to try and use for my daughter. It may work as a taste plate….it’s so hard with her because she never wants to try anything new. As you said in your live fb post, she is one of the ones who will ask for a snack shortly after dinner is over. Everyday is a struggle. I am thankful that she eats at least one good meal daily whether it’s breakfast or lunch. Being an RD, this drives me insane that I cannot get her to eat!!!
Negative peer pressure at school (and sometimes from well-meaning adults whose comments & facial expressions can impact kids eating habits) is tough. My kids are not very picky at all, but sometimes outside influences make them seem picky. I love the bright colors of Fiesta Ware and the small size- makes trying new foods approachable, and keeps portion size of already-liked foods in check.
My daughter won’t eat things based on appearance alone. She’ll says something tastes terrible without even trying a bite.
My biggest frustration is actually that I think my kids WOULD be more adventurous eaters if given the chance. I sort of blame my husband (I know, the easy way out), because when they don’t like something we’re serving he is always all too willing to get up and fix them something else. Sigh. Anyway. My kids are not overly picky but I do want them to be more adventurous and try new things.
Love these!
My biggest frustration is that they don’t like to try new recipes. Just because it is a new dish, they will already convince themselves that they don’t like it.
I spent so much time cooking, the kiddos out eat and are hungry and hour later. That is frustration.
My biggest frustration is when there is a food my child previously ate and loved that he all of a sudden says he doesn’t like and refuses to eat it.
The color make any food taste better!!
Refusal to try a new food
My biggest frustration with my picky eaters is the food waste!
Biggest frustration is that he proclaims he doesn’t like it just because of the way it looks and he won’t even taste it to find out!
I get frustrated when they just look at food and deem it “yucky”. Without even trying it or even knowing what it is!
My biggest frustration is that I feel like I need to make the same meals every week because I know my picky eater will eat them. It gets boring for the rest of us in the family. When I do make something different, I have to make sure there is something he will eat…maybe a vegetable with leftover chicken from the night before.
My biggest frustration is offering a variety of healthy foods and not just the same stuff.