The Question

A mom at a recent feeding class asked a great question: Is there a best time of day to introduce new foods to my child?

Should you try in the morning, when they’re well-rested? At lunch, when they’re hungry? At dinner, when they see everyone else eating?

If you’ve wondered the same thing, you’re not alone.

The Short Answer

There’s no definitive research that there is one time of day is works best for all kids. But what does matter is how you introduce new foods.

The good news? There are research-backed strategies that can help make new foods less scary and more likely to be accepted.

Let’s break them down.

5 Strategies for Introducing New Foods (No Matter the Time of Day)

Experts agree that kids’ eating habits are shaped by their experiences—what they see, what they taste, and how they feel about food over time.

Instead of fixating on the clock, focus on creating a positive and low-pressure environment for trying new foods. Here are five ways to do that.

1. Offer new foods when your child is calm, alert, and receptive.

One thing we do know: kids are more likely to try new things when they’re not exhausted, overwhelmed, or on the verge of a hunger-fueled meltdown.

• Some kids eat better in the morning when they’re fresh, while others need time to warm up to food.
• Hunger helps, but if they’re too hungry (read: cranky), they’re less likely to be open to trying something new.
• Pay attention to your child’s rhythms—when are they naturally more curious and engaged?

2. Pair new foods with familiar favorites.

Ever notice how kids are more willing to try a new toy at a friend’s house if it’s in the middle of a pile of their favorite toys? The same concept applies to food.

• Research shows kids are more willing to try something new when it’s served alongside something they already like.
• If they love yogurt, mix in a new fruit. If they always eat pasta, add a veggie to the plate.
• The goal is to make the unfamiliar food feel less intimidating.

3. Get them involved.

Kids love to have control—so why not use that to your advantage?

• Kids who help prepare food are way more likely to try it.
• Let them stir, scoop, or choose a new fruit or veggie at the store.
• Giving them a little control can make all the difference.

4. Keep it fun and pressure-free.

When you've taken the time to prepare a meal, it’s tempting to pressure, coerce, or bribe your kids to eat. This response is understandable, but it's shortsighted.

Pressuring your kids can harm their long-term relationship with food. Instead of becoming independently driven, they may develop negative feelings about meals

• If they want to poke, squish, or even lick the food before eating it—let them!
• Explain what they are going to experience: “This carrot is crunchy like a cracker!”
• Avoid pressure like “Just take one bite.” That can make kids less willing to try new things. Pressuring, coercing or bribing your kids to eat - even just one bite - can backfire. Resist the urge.

5. Describe the food instead of demanding they try it.

Imagine if you walked into your best friend's house and she shoved something unfamiliar towards your face: "You've GOT TO try this," she says. "You're going to love it." Imagine, then, that you asked for more information. "But, what is it? What does it taste like?"

If all she did was tell you "Don't worry. You're going to love it. Just try it. Here. Have a bite." Would you?

This is how your kids feel when we give them something they're not familiar with. And may be part of the reason they resist trying new things.

• Instead of “Just taste it, it’s good for you,” try:
  • “This is crispy and a little sweet.”
  • “It tastes kind of like an apple but softer.”
• This helps kids know what to expect—because let’s be honest, wouldn’t you want a little warning too?

Bonus Insights from the Research

• Babies’ taste preferences start before birth! What moms eat during pregnancy and breastfeeding influences what flavors their baby is more likely to enjoy later.
• The first several months of eating solids are a critical window for accepting different flavors and textures.
• The more variety they get early on, the less picky they’re likely to be later.

So if your baby is still young, this is a great time to introduce a wide range of flavors—sweet, sour, bitter, crunchy, smooth.

The Takeaway

Instead of stressing about when to introduce a new food, focus on how.

✔ Offer it when they’re calm and receptive.
✔ Pair it with foods they already like.
✔ Get them involved.
✔ Keep it light and playful.
✔ Describe, don’t pressure.

And most importantly? Keep trying.

Kids need multiple exposures before they accept a new food, so don’t give up after one or two tries (or even 10!). You’ve got thousandsof meals ahead of you—plenty of chances to build a happy, healthy relationship with food.

You’re doing great!