Raising Adventurous Eaters: Taking the Stress Off Mealtimes
Hi guys, I recently spoke at the amazing Bump and Beyond event hosted at Peter Jones in Chelsea. It was such an insightful morning being surrounded by such empowering experts. I thought I would take the opportunity to share my words here.
Let’s be honest - who hasn’t spent time preparing a new, exciting recipe only for it to be pushed away the second it hits the table? You’re not alone. It happens in every family.
Today, I want to explore how we can help our children become more adventurous eaters. Not perfect eaters, not members of the “clean plate club,” but children who are curious, confident and open to trying new things.
The Challenge
First, let’s take the pressure off: fussy eating is completely normal.
Children can be cautious around food for lots of reasons - it might be their way of asserting control, testing boundaries, showing caution toward something unfamiliar or simply because they’re not in the mood.
If your toddler refuses vegetables or your baby spits out a purée, it doesn’t mean you’ve failed. It’s part of the learning process.
The good news? With gentle guidance, children can learn to enjoy a wider variety of foods. Encouraging adventurous eating means better nutrition, less mealtime stress and a healthier long-term relationship with food.
Weaning: The Foundation for Adventurous Eating
Let’s take it back to the beginning.
Adventurous eating starts during weaning - those first tastes are your child’s introduction to textures, smells, colours and flavours. When we offer variety early, we’re planting seeds of familiarity. And familiarity is the first step toward acceptance.
Don’t be afraid to add flavour when weaning - sprinkle a little cinnamon over steamed carrots or stir a mild curry powder into a simple dahl. Variety and exposure are key.
Now, let’s look at some simple strategies to encourage curiosity at every stage - whether you’re weaning a baby, feeding a toddler or dealing with a school-age fussy eater.
1. Make Food Playful, Not Pressured
Children are natural explorers. Let them squish avocado between their fingers, lick an orange slice or dip a carrot stick into hummus.
When food becomes playful instead of pressured, children feel safe to explore. Try fun plating ideas to make meals more engaging - but don’t feel it needs to be elaborate or time-consuming. Small, simple tweaks can make a big difference.
2. Exposure Without Expectation
It can take 10, 15, even 20 tries before a child accepts a new food - and that’s totally normal.
Keep offering small amounts of new foods alongside familiar ones, but avoid bribing or begging for “just one more bite.” Relaxed exposure works best.
Let’s talk about safe foods - these are your anchors. They’re the reliable favourites that help your child feel secure enough to try something new.
For example, I often serve a mild homemade chicken curry with flatbread fingers. The bread adds a familiar, interactive element that helps children engage without pressure - a win-win.
3. Model Adventurous Eating
Children learn by watching us. When they see you enjoying a variety of foods, they’re more likely to join in.
Even babies learn by observing - a simple act like you eating broccoli in front of them makes an impression.
Family meals don’t have to happen every day, but even sitting down together a few times a week can have a huge impact on how your child relates to food.
4. Involve Them in the Process
From as early as six months, babies can start to participate - even if that just means grabbing a spoon!
As children grow, involve them in small ways: stirring ingredients, choosing produce at the shop, helping plan meals for the week, laying the table or serving themselves.
When children feel ownership, they feel curious. And curiosity leads to trying. We want to empower our children to feel like they’re in control.
The Power of Meal Planning
Before we wrap up, let’s talk about meal planning - not in a rigid, Pinterest-perfect way, but as a flexible tool to make life easier.
When you plan ahead, even loosely, you can build in variety, create routine, and see your child’s diet as a whole over the week. It also helps reduce stress.
Instead of the 5 p.m. panic - “What’s for dinner?” - you’ve already got a plan. That calm energy carries over to your child, making mealtimes more relaxed for everyone.
Final Thoughts
Raising adventurous eaters isn’t about getting your child to eat everything today. It’s about helping them build confidence and curiosity with food - step by step.
If you remember one thing, let it be this:
Keep offering, stay calm, and let curiosity lead the way.
Every squish, lick, and tiny nibble is progress. And that progress takes the stress off your plate - while adding a spoonful of fun to your family mealtimes.
All the best and happy eating,
Holly
