Learning to eat a wide variety of foods, and sample new things, is of great benefit to children as they grow. But how do you deal with the frustration of kids who refuse to step outside their food comfort zone?

The reality is, forcing a healthy meal on your kid just won’t work. Picky eaters must agree to expand their palates and try different dishes. Here are four ways to nurture healthy habits and inspire your child’s culinary journey.

1. Provide a Variety of Foods Early and Often

It’s not always clear why picky eating occurs. However, late introduction to foods when a baby is weaning could be one sign. That’s why it’s important to introduce foods early and often.

Provide fresh foods consistently at every meal. Try a variety of fruits and vegetables. Look for different ways to cook them and talk about how the taste varies based on the method.

You can even make a game out of sampling new dishes or foods. Creating and tasting different meals together can encourage discovery and create memories.

2. Make Meal Preparation a Family Event

Young children don’t realize the amount of work it takes to put together a meal, or what went into the plate set in front of them. One of the best ways to fix this is to involve your child in the meal preparation process.

Let your child help plan the meals for the upcoming week. Take them to the grocery store or the local farmer’s market. Teach them about smart shopping practices. Involve them in picking out the items needed to create the meals you put on your table.

Involvement in the meal preparation process gives children responsibility while also developing new skills.

3. Get Hands on in the Kitchen

One of the best ways to help expand picky palates is to involve them in the cooking process.The kitchen, after all, is a magical place. The smells, tastes, and textures can spark the imagination and ignite the senses.

Allow your child to take the lead on certain dishes, under your guidance. An easy way to involve your child is through a kid’s cooking subscription service. These solutions are carefully curated with unique meal plans and step-by-step instructions to help make the process straightforward and fun.

When a child gets the chance to make their own food and assume responsibility in the kitchen, they are much more likely to try out new dishes.

4. Use Cooking as a Gift

Learning to cook and bake has so many incredible benefits for kids. Curiosity and experimentation in the kitchen help children make memories, foster learning, and build connections. The kitchen can also be a great place to teach your child about caring for and helping others.

Encourage your picky eater to not only get involved in the kitchen but use their knowledge for good. Make care packages or meals for a loved one going through a life event. Volunteer at a local food pantry or soup kitchen.

These types of experiences show even the smallest of chefs the importance of food and connect them to the joy a home-cooked meal can bring.