Taster Tots: How to Raise Curious, Healthy Eaters from the Start

As a board-certified health coach for families and a parent myself, I know how challenging it can be to encourage toddlers to eat more than just crackers, cheese, and the occasional banana. But here’s the good news: it is possible to build a foundation for healthy habits—even with the pickiest eaters.

Whether you’re a busy parent in Northern Virginia or working with me virtually from across the country, these tips will help you gently and playfully guide your toddler toward better eating habits—and get them excited about helping in the kitchen.

1. Start with Curiosity, Not Control

Toddlers are natural explorers. Use that to your advantage! On school nights, my girls can expect a variety of dinner items on the counter—including a whole grain, a legume or lean protein, fruits, and veggies. They know the expectation is to try a little bit of everything, but they get to choose the proportions.

Make food discovery fun:

Visit your local farmers market and let the kids explore. Let them taste and pick out something new to try. Grow what you can at home—even hydroponically! Toddlers love watching plants grow indoors, and when they find out, “Wait… we can eat it too?!”—the rest is history.

Create mindfulness around food and dining:

Let your child touch, smell, and play with different fruits, veggies, legumes, and grains. Serving a component-style meal (instead of a one-pot dish) gives them the chance to experience each item individually and connect with it through all their senses. Ask:

“What does it look like? Smell like? Taste like? What’s the texture?”

Avoid pressure:

Instead of saying, “You have to eat your peas,” try,

“I hope you eat some peas before they roll away!” Then show them how one rolls and grab it quick—“Got ‘em!”

Share excitement and fun facts:

“I’m so excited for you to try quinoa! Did you know it comes in three different colors? Okay—now tell me if it’s a little yummy, or REALLY yummy!”

2. Involve Them in the Kitchen (Even if It’s Messy)

Even toddlers can help with simple kitchen tasks that give them a sense of control and pride. In my virtual health coaching sessions for parents, this is one of my favorite tools to share.

Even if they aren’t cooking, toddlers love scooping their own food onto their plate. It builds confidence and curiosity.

Jobs for ages 2–5:

• Washing produce in a bowl of water

• Tearing fresh herbs or picking from your garden

• Sprinkling seasonings or dry herbs

• Stirring, mixing, and spreading

• Adding pre-measured ingredients to a bowl

• Cutting soft foods with a child-safe knife (bananas, avocado, mozzarella, etc.)

• Pushing buttons on appliances (blender, microwave, etc.)

“Hands Up, Step Back” Patrol:

When I’m handling something hot or sharp, my toddler helpers know exactly what to do. I yell “HOT” or “SHARP” and they step back with their hands up—like kitchen Simon Says 😊.

Getting your kids involved in meal prep is one of the most effective strategies in picky eater coaching and building lifelong healthy habits.

3. Make Healthy Food the Easy Choice

A key tip I share in family nutrition coaching is to create an environment that makes healthy options fun, easy, and accessible.

Healthy eating habits for toddlers:

• Keep cut-up fruits and veggies at their eye level in the fridge

• Use fun containers or divided plates to make meals more engaging

• Make snack faces or veggie towers with cut green beans and baby carrots

• Try familiar foods in new colors—maybe purple cauliflower or rainbow carrots

• Cut cucumbers into circles, ovals (bias cut), sticks, or serve them whole to mix it up

Rotating snacks or changing up the presentation can make old favorites feel brand new again.

4. Normalize Trying New Things (Without Stressing It)

In online toddler nutrition coaching, one of our goals is to reduce pressure and normalize exploration.

Try this:

• Take every meal as an opportunity to try something new- even something as small and as simple as sesame seeds have great taste, versatility, and health benefits.

• Add new foods in smaller portions- try it before it runs out!

• Each meal should have 2-3 familiar items, including one you know they love.

• Be a model—try new foods in front of them and describe what you’re tasting

• Say playful things like,

“Wait! Don’t eat the broccoli yet—I need to try it first to make sure it’s super delicious!”

Every kid wants to be first—and if they see your excitement, they’ll want in on the fun too.

5. Celebrate Effort, Not Clean Plates

Healthy eating is a journey, especially for toddlers. Focus on progress over perfection and effort over outcomes.

• “You don’t have to eat it all, but let’s try a little of everything.”

• “It’s okay not to like it—but you won’t know unless you try!”

• Always share how proud you are of their effort and bravery

Avoid food rewards (“If you eat this, you can have that”), which can lead to unhealthy associations with eating.

Final Thoughts: Planting Seeds Early

Healthy habits don’t form overnight, but toddlers are incredibly adaptable. With a bit of fun, consistency, and creativity, you can raise a confident, curious, and health-conscious eater—starting now.

As a virtual health coach for parents and professionals, I support families all over the U.S.—helping them create joyful, sustainable routines around food and wellness.

Want Personalized Support? I’ve Got You.

If you’re feeling stuck or just want more tools in your parenting toolkit, I’m here to help. I offer a free virtual discovery session to new clients across the country.

It’s a chance to share your unique goals, explore what’s working (and what’s not), and see if health coaching could be the missing link to your happiest, healthiest life.

Let’s raise our next generation to love real food—one bite (and one laugh) at a time. 

Cheering you on,  

Marissa Powers 

MHS, NBC-HWC