Raising a Food Adventurer: 7 Micro Shifts Parents Can Make Today
Podcast Air Date: May 26, 2025
Host: Christine Miroddi Yoder, Pediatric Feeding Therapist
Welcome back to the podcast. I’m Christine, your pediatric feeding expert. Today, I’m sharing seven small but powerful shifts parents can start using immediately to help raise more adventurous eaters.
These aren’t huge overhauls. They're subtle changes — but when practiced consistently, they lay the foundation for lasting progress. If your current approach were working, you wouldn’t be here. So let’s try something different.
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1. Shift the Language Around Food
Stop using labels like “good,” “bad,” “yucky,” or “gross.” These reinforce negative food beliefs.
Instead, say:
* “We’re still learning about this food.”
* “This is new — what do you notice about it?”
* “Some foods feel different. That’s okay.”
Words shape mindset. Frame food as something to explore, not judge.
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2. Stop Bite Bargaining
The “just one bite” rule often backfires — especially with fearful or stuck eaters. It can increase anxiety and resistance.
Instead of:
* “Take one more bite and then you can have dessert.”
Try:
* “You don’t have to eat it, but we can explore it.”
* “Want to touch it with a spoon?”
If you’re unsure whether your child is in the fearful, stuck, or curious stage, take the free quiz at thepickyeataters.com for guidance.
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3. Introduce a No-Pressure Learning Plate
Offer a small piece of a new or non-preferred food alongside safe foods. No expectations, no pressure.
If your child has previously melted down when food touched their plate, start further back:
* In a separate bowl next to the plate
* On the table within reach
* Eventually, on the plate
Presence without pressure helps reduce fear over time.
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4. Use Non-Eating Food Exposure
Not all food exposure has to involve eating. Build comfort through:
* Pretend play with food
* Reading food-themed books
* Art activities with real or pretend food
* Cooking and prepping meals (without the expectation of tasting)
These safe, playful exposures help rewire the brain’s response to food and create positive associations.
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5. Let Kids Serve Themselves
Even toddlers can help serve their own food with a little guidance.
This encourages:
* Autonomy
* Control over how much they take
* Willingness to engage with food
Ownership at the table can reduce resistance and increase curiosity.
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6. Make Food a Story, Not a Chore
Skip the power struggles and bring fun and imagination to the table.
Examples:
* “Where do you think this carrot grew? In the ground or on a tree?”
* “Let’s pretend these peas are marbles in a castle.”
* “Can you build a tower with these cucumber slices?”
For more ideas, check out the 101 Ways to Make Food Fun guide on our website — an easy download with games for every level of food interaction.
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7. Focus on Connection Before Nutrition
Yes, nutrition is important. But without safety and connection, nutrition won't land.
Start by:
* Prioritizing joy and calm at meals
* Building trust without pressure
* Creating predictable routines that feel safe
Once the nervous system feels secure, curiosity and eating follow. A stressed child won’t digest or learn about food effectively. Connection is your starting point.
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Final Thoughts
These seven micro shifts don’t require you to purchase anything — just intention and consistency.
If you try them and feel stuck, remember: there may be other root causes blocking progress. That’s where our Mealtime Roadmap comes in. We help families uncover the missing pieces: gut health, sensory sensitivities, oral motor skills, and more.
Start by taking the quiz at thepickyeaterstest.com to find your child’s level and get the right next steps.
You’ve got this. Every parent can learn to shift their child’s relationship with food — and it starts with one small step.
Thanks for listening, and I’ll see you next week.
