6 Ways To Encourage Kids To Be Adventurous Eaters

I remember the first time my then-three-year-old requested hummus and crackers. I felt so proud that he was adventuring beyond his usual penchant for peanut butter. While a mild chickpea dip may not seem like much of a departure from the beige foods most kids enjoy, it felt like a win. Realizing your child probably won't get scurvy is a relief, okay?

Continuing to push your kids to try new foods takes work. I know families whose kids eat just about anything and many whose kids are more particular. And while part of picky eating can be genetic, parents who persevere can influence their kids' palates.

And don't just take it from me. We interviewed MasterChef Junior Season nine Winner Bryson McGlynn and Season eight semifinalist Ivy Childs about encouraging your kids to be more adventurous eaters.

The kid chefs even designed a "for-kids-by-kids menu" for Dreams Resorts & Spas, aiming to introduce younger guests to exciting new foods and flavours. If you've ever travelled with kids, you know the dread of trying to find food your kids will eat. The collaboration between Hyatt and Endemol Shine, the producers of MasterChef Junior, is meant to make culinary experiences fun and engaging for children at Dreams Resorts & Spas in Latin America and the Caribbean. It even includes a Mystery Box Challenge, offered at select Dreams Resorts & Spas.

Below, find these kid-approved tips for getting your kids to explore beyond their diet of French fries and cucumber. "There’s a whole world of flavours out there—why stick to just chicken fingers and mac and cheese? Don’t get me wrong, they’re great, but eating the same thing all the time can get boring," says Bryson.

The benefits of raising adventurous eaters

Encouraging your kids to try new foods has advantages that go beyond making going out to restaurants easier.

Research shows that when you expose your kids to new foods often, they're more likely to be open to new flavours and textures—even if they don't like the new food right away, or ever. And being exposed to different smells, textures and visual presentations as well as tastes can help kids develop their senses and grow their appreciation for food.

Registered dietitian and child and family nutritionist, Nishta Saxena, shares that those who eat a variety of foods are more likely to get all the nutrients they need. So when you set your kids up to be adventurous eaters, you could be setting them up for a healthier life.

Plus, as Bryson says, trying new foods is a great way to learn about history and other cultures. "Exploring food isn’t just about eating—it’s about experiences. Go to different restaurants, visit food festivals, and learn the history behind dishes."

Saxena also explains how being an adventurous eater can improve children's social lives. "If you don't have any stress or shame around eating, that allows you to connect with people and create community around food." Whether you're going to a birthday party or sitting at the dinner table with friends, socializing is so much easier when you're not worried about what's on the menu.

1. Get kids cooking early and often

Kids who help in the kitchen are more likely to try the foods they help prepare. Plus, learning to cook boosts confidence and independence. Get your kids cooking or at least helping, as soon as they can stir with a spoon.

"As a toddler, anytime someone was in the kitchen, I was right there, pulling up a chair to watch. At first, my parents let me play with my own little pots and utensils on the counter. Then, they started letting me pour in the ingredients and stir. Before I knew it, I was actually helping cook meals," says Bryson.

Ivy says, "My mom and dad never restricted my siblings and me in the kitchen. We were able to make messes, use any ingredients, and even use all real utensils. I would help chop vegetables with real knives when I was in nursery school."

2. Make food fun

While it's tempting to encourage your child to eat all the veggies on their plate, this can actually backfire, especially when it comes to trying new foods. Kids are less likely to become adventurous eaters when eating feels like a power struggle.

What does work? Letting them get messy. Let toddlers play with their food—even if none of it makes it to their mouths. Research shows that kids are more likely to try new foods, eventually, after they've had a chance to explore them through other senses (like touch and smell).

"Cook with your kids," says Ivy. "Let them make a mess. Let them play restaurant and come up with a menu. Create a MasterChef Junior Mystery Box Challenge for them at home."

"Some of my best memories in the kitchen are the messy ones," says Bryson, "like when my mom and I had a flour fight, and our kitchen looked like Snowmageddon!"

3. Ease into new flavours gradually

Kids won't always like something the first time they try it. Imagine introducing a child to sushi before they've tried rice or fish? Let them take tiny tastes of foods their curious about. And tell them about how their palates can change. Even if they don't like something the first time they try it, they might love it on their seventh try.

Ivy has some solid advice for kids who are hesitant to try foods they don't think they like: "I would say to a kid, 'try to eat it with something you like.' For example, if you don’t like blueberries, try them in a smoothie, frozen, or dipped in chocolate." (You can't go wrong with chocolate.)

Bryson suggests trying something you're not sure about with a sauce or dip that can help balance the flavours. "As you get more comfortable, you might find yourself enjoying the food without the extra sauce."

4. Be an adventurous eating role model

Kids learn how to engage with the world by watching their parents. If you want your kids to try new foods, you'll have to show them how.

"I started watching my dad compete in BBQ and grilling competitions, and I knew I wanted to do the same," says Bryson. "So, I jumped into the world of competitive cooking, entering Kids Que competitions while also spending more and more time in the kitchen at home. Cooking isn't just something I do—it's a part of who I am, and I love every second of it."

You don't have to eat everything to encourage your kids. As Ivy says, just being open is enough. Parents also need to try new things. My dad was a super picky eater, but thanks to my mom and all of us kids, he's been trying new things, and now he even loves sushi. It’s never too late to start."

 5. Embrace culinary adventures when you travel

Families often eat out more when they travel together, especially if they go the all-inclusive route.

Ivy suggests doing research before a trip to find out what food the destination is known for. "Get your kids excited for the culinary adventure. You can make a list before you go and let them check it off as they try new things. My mom and dad always encourage us to choose at least one local specialty at each meal when we are on vacation."

"One of my favourite things about travelling is how my family and I order different dishes, then pass them around the table so everyone gets to try a little bit of everything. Sometimes, you even find yourself strategically swapping plates—or trying to run off with someone else’s—because theirs is just that good," says Bryson.

6. Disguise foods your kids aren't fans of

If all else fails and your kid still hates spinach, find meal options that include that item without the flavour being the star. Bryson suggests smoothies for incorporating vegetables. "This was a big one for me when I was growing up. I would make smoothies, but add vegetables to them to hide them. This would help make sure I am getting the nutrients needed. I even put beets in a smoothie."

Here's the recipe for Bryson's Hulk Smoothies:

Ingredients

• 2 cups of blueberries (fresh or frozen)
• 1 large banana
• ½ cup of fresh spinach
• 3 cups of vanilla almond milk
• 1 cup of yogurt (Greek or regular)
• 4 slices of apple (about ½ an apple, depending on size)
• 1/4 cup Sprite (for a slight fizz and a fun twist)
• 1 cup of ice

Instructions:

• Add all ingredients into a blender.
• Blend until smooth and creamy.
• If needed, adjust the consistency by adding more liquid or ice.
• Pour into a glass, and enjoy your supercharged Hulk smoothie

The bottom line

Food can and should be fun. Treat trying new foods as an adventure and your kids will catch on.