How Books Can Help Picky Eaters Try New Foods — Without Pressure at the Table
When it comes to helping picky eaters or cautious eaters expand their diet, mealtime can feel like a battleground. But what if the best place to encourage food curiosity isn’t the kitchen table?
Children’s books are powerful tools that create safe, pressure-free learning moments outside of mealtime. They can model brave eating, normalize common feeding challenges, and give kids language and confidence to engage with new foods on their own terms.
Below are five of my favorite books for picky eaters — each one offering a gentle way to support food exploration, encourage trying new foods, and build healthy relationships with eating through stories.
Before the Brave Bite by Madeha Ayub
Best for: Children who eat the same foods every day or resist trying new colors, textures, and flavors.
This beautifully illustrated book tells the story of a young boy who eats the same foods each day — until he begins experiencing belly aches and constipation. After a visit to the doctor, he learns the importance of eating a rainbow of foods because each color offers unique nutrients to keep the body healthy and strong.
Instead of demanding instant change, the book introduces the concept of taking small, brave steps — like learning about food, seeing others eat it, and exploring with all the senses before taking a bite. It also addresses the emotional side of eating, showing how being open to food takes time and trust.
Feeding Tip: Use this book to start a conversation about eating a rainbow. Try making a visual food chart together or go on a “color hunt” at the grocery store!
Carly Tries a New Food by Katrina Liu and Bella Ansori
Best for: Curious kids who love adventure—except when it comes to food.
Carly is an adventurous little girl — she’ll try anything except new food. But when she attends her best friend’s “All Around the World” birthday party, she’s surrounded by foods she’s never seen before. With a bit of encouragement from her friends, Carly takes a small taste… and ends up loving it.
This story is a wonderful reminder that while children should never be pressured to eat, positive peer modeling and a safe environment can spark food bravery. It celebrates the joy of shared meals while honoring a child’s personal boundaries.
Feeding Tip: After reading, create your own “World Food Day” at home. Include one safe food and one new food to explore together.
Daniel Tries a New Food by Becky Friedman
Best for: Cautious eaters of all ages who need a gentle nudge to stay open to new foods and possibilities.
Daniel Tiger is a gentle and familiar character for many preschoolers — and in this story, he explores food in two ways: helping his mom make a smoothie and trying a new dinner dish. At first, he’s unsure. But with encouragement and modeling, he takes a small taste and finds he actually likes it.
The repeating phrase “Try a new food—it might taste good!” is catchy, rhythmic, and easy to remember — perfect for creating a positive script for mealtime.
Feeding Tip: After reading, invite your child to help you make a smoothie or mix ingredients in the kitchen. Participation can ease anxiety and build trust.
A Feel Better Book for Picky Eaters by Holly Brochmann & Leah Bowen
Best for: Children with strong emotional responses to new foods or sensory sensitivities
This compassionate book gives voice to the big feelings many cautious eaters experience: fear, frustration, and overwhelm. It helps children name their emotions and teaches strategies like deep breathing, looking at the food, and reminding themselves that it’s okay to go slow.
One of the most powerful messages? That you don’t have to eat the food to interact with it. This aligns beautifully with feeding therapy principles, where sensory exploration — smelling, touching, playing — is often the first step toward trying.
Feeding Tip: Use this story to introduce mealtime mantras like “I can go slow” or “I can just look today.” Give your child permission to pause, not push.
Just Try It! by Phil & Lily Rosenthal
Best for: Families looking for humor, connection, and modeling food curiosity
If you’ve ever said “Just try it!” to your child and gotten an eye roll in return — this book is for you. Lily is tired of hearing her adventurous foodie dad (Phil, from Somebody Feed Phil) say those words over and over. She knows what she likes… until a surprise moment with mustard sparks a whole new outlook.
This story is full of humor and heart, showing that food curiosity doesn’t have to be forced — sometimes, it happens in the most unexpected ways. It reminds parents that even the smallest exposure or accidental taste can lead to new discoveries.
Feeding Tip: After reading, create a “mystery food” truck station where your child can choose to explore or taste on their own terms.
Why Books Work for Picky Eaters
Books offer a unique opportunity that mealtimes sometimes lack—a pressure-free space to explore food. While meals can become tense or emotionally charged due to ongoing food battles, stories create a calm and playful environment where children can reflect, imagine, and relate.
Through stories, cautious eaters can:
See themselves reflected in the characters
Learn new scripts and language to express their feelings
Practice problem-solving for real-life mealtime moments
Build curiosity around foods before they’re on the plate
These moments outside mealtime can be just as meaningful as what happens during a meal—and often set the stage for more peaceful, positive eating experiences.
Picky eating is common — and often deeply emotional for both kids and parents. Using books as part of your feeding journey can help lay the groundwork for confidence, curiosity, and connection with food. Remember: children don’t have to taste food to start building a relationship with it. Sometimes, the first “bite” begins with a story.
Start with a book. Explore a color. Invite curiosity. And most of all — keep it playful.
