How to Raise an Adventurous Eater from the Start

Starting solids with your baby is an exciting chapter — and a powerful opportunity to lay the groundwork for a lifelong, positive relationship with food.

The way you approach these early meals — what you offer and how you offer it — can gently guide your child toward curiosity and confidence with food.

Of course, there are no guarantees when it comes to preventing picky eating entirely as there are many factors that can contribute to how a child responds to food.

But the good news? There’s so much you can do to support a positive food foundation — and small, consistent choices over time really add up.

Here are four simple tips to help you nurture an adventurous eater from the start — in a way that feels natural, joyful, and doable.

1. Make the Most of the “Flavor Window” (6 to 18 Months)

Between 6 and 18 months, babies are naturally more open to trying new flavors and textures. This stage — often called the “flavor window” — is the perfect time to offer a wide variety of foods, including vegetables, herbs, spices, and even bitter or sour flavors. Also aim for a variety of textures and smells.

Think: mashed white beans with garlic, soft sweet potatoes with cinnamon, or sautéed spinach with a dash of lemon.

Even if your baby makes a face or spits something out —they’re learning. The more foods they’re exposed to in this window, the more likely they’ll accept them later.

2. Avoid Pressure (Even the Subtle Kind)

We all want our babies to eat well — but when we cheer, bribe, or push “just one more bite,” we accidentally add pressure that can lead to resistance over time.

Even positive pressure like clapping or praising can make a baby feel like they need to perform, rather than explore.

Instead, try this: offer the food, eat it yourself, and stay neutral. Your job is to expose, not enforce. Let your baby decide what and how much to eat — and trust that exposure and curiosity will do their job.

3. When Your Baby Turns 2, Expect “No” — and Stay Consistent

Around age 2, toddlers start to realize they have opinions — and they’re very into expressing them. Suddenly, foods they used to love are met with “No!” or tossed on the floor.

This is totally normal. It’s not about the food — it’s about independence.

The most important thing during this stage? Keep offering. Keep modeling. Keep meals consistent and low pressure.

Refrain from labeling them a “picky eater.” Instead, trust that with ongoing exposure and calm repetition, they’ll circle back to many of these foods in time.

4. Rejection Is Normal

Here’s the truth: even adventurous eaters reject foods. It’s part of the process. Studies show it can take 10, 15, or even 20 exposures for a child to accept a new food.

So if your baby turns away from peas on Monday? Offer them again next week. Maybe mashed, maybe in a different context — like stirred into rice or blended into a dip.

Stay patient. Stay steady. Rejection today doesn’t mean rejection forever. I know it can be exhausting but you’ve got this!

Final Thoughts

Raising an adventurous eater doesn’t happen overnight — but it does start early.

By offering variety, avoiding pressure, staying calm through toddler pushback, and continuing to expose without expectation, you’re giving your child the gift of a positive, lasting relationship with food.

You don’t need perfection — just patience and presence.

P.S. Have a picky eater?

Want to learn simple, stress-free steps you can start using in your daily routine?

Grab our FREE Picky Eating Guide — it’s full of practical tips to help bring more peace to the table.