We know that mealtimes with your little one can sometimes feel like a broken record. The same foods, the same routine!

But your mealtimes are about to get exciting! Let’s explore practical steps to help your little one break out of their food rut and embrace new flavors and textures.


Why does your child love the same foods and doesn’t explore others?

It’s not unusual for babies to get stuck in a food rut. This often happens due to a combination of factors, including their natural preference for familiar tastes, a desire for control, and a developing sense of food neophobia (fear of new foods). Recognizing these factors is the first step in helping your baby expand their food choices.


What are some techniques to add more variety, more tastes and textures to their few favorites?

a. Food Art: Arrange foods on the plate to create fun shapes or animals. For example, use carrot sticks for legs, cucumber rounds for eyes, and a cherry tomato for a nose to make a veggie reindeer.

b. Mix and Mash: Blend a new food into a familiar favorite. If your baby enjoys yogurt, add a spoonful of mashed mango or apple for a fruity twist. Gradually increase the proportion of the new ingredient.

c. Texture Play: Experiment with different textures. Offer crunchy cucumber sticks alongside creamy hummus for dipping. Let your baby explore the contrast in textures.

d. Colorful Combos: Create vibrant and visually appealing combinations. A plate with orange sweet potato, green peas, and yellow corn can be as enticing to the eyes as it is to the taste buds.

e. Name Game: Give fun names to new foods. Broccoli can become “little baby trees,” and whole wheat bread with nut butter and banana slices can turn into a “monkey sandwich.” Engaging names can make unfamiliar foods seem more approachable.

f. Food Exploration Chart: Create a chart or poster where your baby can mark off new foods they’ve tried. Offer small rewards or praise for their adventurous eating. Turning it into a game can make trying new foods fun.


Additional tips and exceptions to remember:


a. Remember that it’s normal for babies to be cautious about new foods. Stay patient and keep offering new options without pressure.

b. Let your baby see you enjoying a variety of foods. Children often mimic their parents, so your enthusiasm for diverse foods can be contagious.

c. Host a meal with family or friends who have babies of similar ages. Seeing peers enjoying different foods can motivate your baby to try them too.

d. Be cautious when introducing allergenic foods. Consult your pediatrician before offering items like peanuts or shellfish, especially if there’s a family history of allergies.


Breaking the habit of only eating the same foods might take some time, but with these playful techniques and a little patience, mealtimes can become exciting for your little one.