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Kids in the Kitchen - Tips for Picky Eaters
Kids in the Kitchen - Part 4
Kids in the Kitchen is our blog series, where in collaboration with Little Kitchen Academy, we’re sharing recipes and tips for getting kids interested in food and involved in the kitchen.
Tips for Picky Eaters
If you’ve ever found yourself locked in a dinnertime standoff begging your child to “just try one bite”, you’re not alone. Picky eating is common in childhood, and it can feel frustrating, especially when you just want your child to get the nutrition they need.
But here’s the good news: there’s a better way. Instead of using pressure, rewards, or sneaky tactics, many families are finding success with a gentler, curiosity-driven approach rooted in Montessori principles and hands-on exploration.
Cooking, growing, and preparing food can help children feel more in control of their choices and more open to trying new things when they’re ready.
One Powerful Shift: Involve Kids in the Process
One of the most effective ways to help a hesitant eater? Invite them into the kitchen.
When children participate in making a meal, such as washing produce, stirring batter, or slicing fruit, they begin to feel ownership over the experience. This hands-on involvement builds comfort and familiarity, turning an unfamiliar food into something they helped create.
You don’t need a complicated recipe or a full kitchen renovation. Simple tasks like rinsing rice, peeling a banana, or adding ingredients to a blender can go a long way in shifting how a child relates to food.
Start with easy prep steps that allow your child to touch, smell, and see the food. The goal is exploration, not perfection.
Grow It to Try It
One of the simplest ways to help children become more adventurous eaters is to let them grow something themselves.
Even small-scale growing projects, like tending to herbs or salad greens, can foster a sense of connection and ownership. When kids watch a plant grow from seed to sprout to harvest, they’re often more interested in using it in their food.
This connection helps food feel less foreign and more like a natural extension of their effort. A child who waters basil every morning is far more likely to sprinkle it on their pasta or at least give it a sniff.
If you don’t have an outdoor garden, no worries. Indoor growing kits or windowsill planters are perfect for this purpose. All you need is some light, a little water, and a routine.
💡 Our favorite tool for this? Click and Grow, a smart indoor garden that helps children care for herbs and greens year-round.
What We’ve Seen (And What You Can Try)
In Montessori-aligned environments, like the kitchen, children are given the tools to explore food independently. They're not told what to like or how to eat, they're invited to be curious, hands-on, and engaged.
Here’s what’s worked for many families:
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Make food prep a joint activity, not a chore
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Let kids choose which new ingredient to include
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Focus on play and process over the outcome
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Celebrate exploration (not just bites taken)
Even if your child doesn’t eat the new food right away, they’ll begin to associate food with positive, low-stakes experiences. Over time, that trust leads to more open minds (and open mouths!)