If you’ve ever sat at the dinner table with a child who crosses their arms, scrunches up their nose, and declares, “I don’t like that!” before even tasting it – welcome to the picky eaters club. Every family has had at least one of these moments. In our house, we had a simple but powerful rule: you had to take one bite.
It didn’t matter if it was broccoli, Brussels sprouts, or something unfamiliar like Lou’s grandma’s vegetable stew (that famous giambotta). One bite, that was the deal. And you know what? Most of the time, that single bite opened the door to a whole plate being devoured. Thank goodness we were blessed with kids who liked food, but I truly believe that “just one bite” helped shape them into the adventurous eaters they are today.
Now they’re grown, and their palates are pretty wonderful – ordering sushi, diving into seafood stews, and happily munching on spicy foods that I know their younger selves would have side-eyed.
But what do you do when you do have picky eaters in your family? Here are a few thoughts from my kitchen to yours:
1. Make the “One Bite” Rule Stick
It’s low pressure and fair. You’re not asking for a clean plate, just a chance to try. And sometimes, that little taste changes everything.
2. Serve Familiar + New Together
Pair that roasted veggie with something you already know they like. Chicken and broccoli stir fry? Easy win. Chicken with roasted Brussels sprouts on the side? Worth a try.
3. Get Them Involved
Kids (and even adults) are more likely to try foods they helped prepare. Let them sprinkle seasoning, stir the pot, or pick a veggie at the farmers’ market.
4. Be Patient
Tastes evolve. Foods I wouldn’t touch in college are some of my favorites now. (Looking at you, Brussels sprouts and escarole!)
5. Don’t Turn It Into a Battle
Dinner is about connection, not combat. The goal is happy family meals, not power struggles.
At the end of the day, picky eaters can surprise you. Sometimes all it takes is a little patience, a sprinkle of creativity, and one brave bite. And who knows? That one bite might just turn into a lifelong favorite.
