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Encouraging Children to Try More Vegetables and New Foods

7th October 2026

Many parents and nursery practitioners would love to see children become more adventurous with vegetables and new foods.

The good news is that food confidence can be developed over time.

Children's nutritionist Charlotte Stirling-Reed shares practical advice on how to encourage children to explore a wider variety of foods.

Repeated Exposure Matters

Charlotte explains:

"Children often go through phases of being cautious with new foods, so this is all very normal."

Rather than focusing on getting children to eat a food immediately, the goal should be making that food familiar.

Repeated exposure is one of the most effective ways to build acceptance over time.

Follow the Division of Responsibility

Charlotte recommends allowing children to make their own decisions about eating.

"You choose what is offered and when, and your child chooses whether and how much to eat."

This reduces pressure and helps children build trust around food.

Positive Role Modelling Makes a Difference

Children learn a great deal from observing others.

Charlotte suggests:

  • Eating vegetables yourself

  • Speaking positively about food

  • Avoiding negative comments about foods

  • Demonstrating enjoyment of a varied diet

This can be especially powerful in nursery settings where children observe both staff and peers.

Make Food Exploration Fun

Charlotte encourages children to interact with foods in different ways.

Vegetables can be offered:

  • Raw

  • Roasted

  • Grated

  • With dips

  • On tasting plates

Importantly:

"Smelling, touching or licking a new food all count as progress."

Exploration is valuable, even if eating does not happen immediately.

Get Children Involved

Helping with food preparation can increase curiosity and confidence.

Children might:

  • Choose vegetables while shopping

  • Wash ingredients

  • Help prepare simple meals

  • Explore different textures and colours

These experiences help create positive associations with food.

Building Food Confidence Over Time

At Zebedees, we know that confidence with food develops gradually.

Charlotte's advice highlights that repeated exposure, positive role modelling, and low-pressure experiences are often the most effective ways to encourage children to try new foods.

The goal is not perfection. It is helping children build a positive relationship with food that lasts.

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