Science-Backed Activities That Make Eating an Adventure

We all know that one kid who lives off mac and cheese, hot dogs, and chicken nuggets – getting them to try something new can feel like an impossible task. But studies show that engaging kids in food-related activities can increase their willingness to try new foods – and even develop healthier eating habits.

In this article, we’ll explore a few creative, hands-on activities that can help picky eaters expand their palates – without the usual power struggles. From turning fruits and veggies into art to getting them involved in the cooking process, these fun strategies are sure to make mealtime less stressful and more enjoyable for everyone.

The Science Behind Picky Eating

Before we dive into the activities, let’s take a quick look at why kids can be so picky about food. Food neophobia (the fear of trying new foods) is a normal stage in childhood development. Research suggests  that children’s preferences are shaped by their early experiences with food, including exposure and familiarity. When kids are given opportunities to engage with food in positive, non-threatening ways, they’re more likely to be open to new tastes and textures.

One study published in the Journal of Nutrition Education and Behavior found that children who were involved in food preparation were more likely to try new foods and develop a positive attitude toward healthy eating. So, by turning mealtime into an adventure and involving kids in the process, you can help them develop healthier eating habits.

Here are some activities to try:

1. Make Food Art

Food art can spark curiosity and excitement, especially when you get creative with shapes, colors, and textures. You don’t have to be a professional artist—just a little imagination goes a long way.

For example, try turning a simple fruit salad into a “rainbow plate” by arranging fruits of different colors in rows. Or make a “vegetable monster” by arranging broccoli, carrots, and peas to form fun faces. Kids are more likely to try something new when it’s presented in a playful, engaging way.

For even more inspiration, check out Terry Border’s playful food-themed books, like Peanut Butter & Cupcake and Happy Birthday, Cupcake. These fun stories are sure to spark even more creative ideas in the kitchen!

Tip: Create “Jello Shapes” using fruit-flavored gelatin (or make your own with natural fruit juice) and healthy additions like blended fruit or even veggies like carrots or spinach for a twist. Once the Jello is set, use cookie cutters to create fun shapes like stars, hearts, or animals. Kids will love picking out their favorite shapes, and it’s an easy way to sneak in some fruits and even vegetables! You can also make a layered Jello effect using different colors for a rainbow treat that’s both fun and visually appealing.

2. Let Them Be the Chef

A 2017 study in Appetite found that children who help prepare meals are more likely to try new foods and develop a positive relationship with eating. Getting kids involved in the cooking process gives them a sense of control and ownership over their meals, making them more likely to enjoy what they’ve helped create.

Set up a mini cooking station at home where kids can help wash, chop (with child-safe knives), or stir ingredients. For example, you could make a “DIY pizza night” where kids can choose their own toppings, or a “taco bar” where they can build their own tacos with different veggies, proteins, and sauces. This gives them the freedom to experiment with new foods in a non-pressured way.

Tip: Start with foods they’re already familiar with and gradually introduce new ingredients. For example, if your child loves pizza, let them add some new veggies like spinach or bell peppers to their toppings. A falafel bar could be a fun next step, where they get to roll their own falafel balls and choose toppings like hummus, tzatziki, and a variety of veggies. Or you might set up a mini burger station with small buns and a variety of toppings like cheese, lettuce, pickles, and tomatoes. You can offer different protein options, like beef, chicken, or veggie patties, so kids can mix and match.

3. Introduce “Try It Tuesdays”

Studies show that repeated exposure to new foods increases the likelihood that kids will accept them. The American Journal of Clinical Nutrition suggests that it may take eight to 10 exposures for a child to accept a new food. This means that if you keep offering a new food in different ways, kids are more likely to eventually try it — and even like it!

One way to introduce new foods is by creating a weekly “Try It Tuesday” tradition. Each week, choose one new food (or a few) for your child to try. Make it a fun challenge by turning it into a family activity where everyone tries the new food together. Whether it’s a new vegetable, fruit, or even a new kind of pasta, this tradition can make the process less intimidating. You can also offer rewards for trying new things, like letting the child pick a food to try next week.

Tip: Pair the new food with something your child already likes. For example, if you’re introducing sweet potatoes, serve them with honey, butter, and cinnamon, or serve them in a familiar way — like mashed.

4. Create a “Food Adventure” Journal

Kids love to track their progress, and a food adventure journal is a great way to make eating new foods feel like a fun quest. Encourage your child to document their food explorations by drawing pictures or writing down how each new food made them feel. You can even create a reward system, where they get a sticker or small treat for trying a new food.

For older kids, you can make the journal more interesting by including fun facts about the foods they’re trying. For example, did you know that carrots are good for your eyes, or that bananas are packed with potassium to give you energy?

Tip: Create a “food passport” where your child can collect stamps or stickers each time they try a new food. This adds an element of adventure and excitement to the process!

5. Turn Food Into a Sensory Experience

Sensory play is an important part of childhood development, and food can be a great way to engage multiple senses at once. Encourage your child to explore food with their hands, smell the ingredients, and notice how they look and feel. This approach helps children connect with food on a deeper level and reduces the pressure to “eat it or else.”

For example, set up a “sensory station” with different fruits and veggies. Let your child feel the texture, smell the scent, taste a small bite, and rate it on a scale from 1-5. This approach makes food exploration less intimidating.

Tip: You can also use sensory play to teach your child about the different textures and flavors of food. For example, try blindfolded taste tests where they guess what food they’re tasting based on texture and flavor.

6. Host a Family Potluck Cooking Contest

Get kids excited about trying new foods while enjoying a friendly competition. Whether it’s a soup contest, chili cook-off, or a meatloaf fest, involving kids in the process of tasting and judging can help them feel more invested in the food and open to new flavors.

In a family food contest, kids can take on the role of judge, rating each dish based on flavor, creativity, and presentation. You can even give out fun “awards” for categories like “most colorful” or “most unique flavor,” which adds an extra element of excitement.

This kind of contest fosters a sense of community and curiosity around food, and extended family members can serve as positive role models. Whether it’s your grandmother’s secret chili recipe or a new twist on classic vegetable soup, kids are more likely to say “yes” to unfamiliar foods when they see their family enjoying the process.

Tip: Add an extra layer of fun to your family cooking contest by introducing a “secret ingredient” challenge. Before the contest, choose a mystery ingredient that everyone has to incorporate into their dish. It could be something like spinach, sweet potatoes, or even a unique spice like cumin. The twist? The kids get to decide what the secret ingredient will be!

Final Thoughts

Making mealtime an adventure doesn’t have to be complicated. With hands-on activities like food art, cooking, and sensory exploration, you can help your child develop a positive relationship with food and encourage them to try new things. For even more fun, Shine NYC’s Kitchen Stars class offers kids a chance to explore healthy cooking while building confidence in the kitchen. With creativity and patience, mealtime can become an exciting and educational experience for the whole family.

Surrealist filmmaker Federico Fellini once said: “A different language is a different vision of life.”

Imagine your child confidently ordering tacos al pastor in Mexico City, singing “adios rockero bebe”, or chatting with pen pals from Spain. Learning a new language is more than just a skill — it’s a gateway to richer experiences, broader perspectives, and lifelong opportunities.

The benefits go far beyond vocabulary and grammar. Research shows that bilingualism benefits include improved memory, multi-tasking, academic performance, and brain elasticity. For kids, it’s also a powerful way to connect with diverse cultures, spark curiosity, and build empathy for others.

With over 500 million speakers worldwide, Spanish is one of the easiest and most useful languages for children to learn. Whether they’re traveling, making new friends, or preparing for future career opportunities, Spanish opens doors to a world of connection, culture, and creativity.

4 Reasons Why Learning Spanish is Great for Kids

1. Spanish is one of the easiest languages for native English speakers to learn.

As a Romance language, Spanish shares a large number of cognates with English — words that have the same origin, like “correcto” (correct), “delicioso” (delicious), and “pizza” (pizza). This makes vocabulary acquisition easier. Additionally, Spanish is largely phonetic, meaning most words are pronounced the way they’re spelled, which simplifies learning pronunciation. While Spanish has different verb tenses and some grammatical exceptions, its structure aligns with English in many ways, making the grammar easier to grasp than other languages.

2. It’s easier to learn a language when they’re young.

Did you know kids are hardwired to pick up languages during their early years? Studies show that children under the age of 10 are at the peak of their ability to learn pronunciation and grammar naturally. Starting early means they’re more likely to develop native-like fluency.

3. It boosts brain development.

Learning a second language isn’t just about memorizing words; it’s a workout for the brain. Numerous studies have linked bilingualism to cognitive flexibility, better problem-solving skills and focus, improved memory and multi-tasking, and even greater creativity. Additionally, bilingualism has been shown to delay cognitive decline and protect against dementia, so think of it as mental gymnastics with lifelong cognitive benefits.

4. It builds cultural awareness.

Spanish isn’t just a language — it’s a gateway to vibrant cultures around the globe. According to researchers, bilingual people are more accepting of diverse perspectives and are better able to form friendships across cultural and social settings, adding to self-confidence and an overall sense of wellbeing. Learning Spanish helps kids appreciate diversity, whether they’re exploring Latin American music, Spanish cuisine, or the works of Pablo Picasso.

5. It sets them up for future success.

Fluency in Spanish is an incredibly marketable skill. Research from the New American Economy indicates that bilingual employees earn, on average, 5-20% more than their monolingual counterparts. Additionally, a study published in The Economist found that bilingualism improves job prospects in fields such as healthcare, business, and international relations. For students, being fluent in Spanish can make college applications stand out, as it demonstrates not only linguistic ability but also cultural competence and global awareness — qualities that are increasingly sought after in a competitive world.

When’s the Best Time to Start?

In most European countries, foreign language is compulsory for children starting at age six. Kids’ brains are like sponges, especially between the ages of two and eight, and they benefit from frequent, high-quality exposure. However, researchers have also found that 11-year-olds can catch up quickly, even with more casual forms of instruction, due to their understanding of language structure and vocabulary.

Fun Ways to Teach Your Child Spanish

Learning Spanish doesn’t have to feel like homework. Here are some creative, enjoyable ways to incorporate the language into your child’s day:

1. Sign up for a class like Shine NYC’s Listillos program.

Our Listillos class (for ages 2-12) is a dynamic, interactive way for kids to dive into Spanish. Through art, games, songs, and stories, children learn the language while exploring the cultures where it’s spoken. It’s a playful, immersive experience that brings Spanish to life.

2. Try language apps like Duolingo.

For older kids, a free and science-backed app like Duolingo makes learning Spanish feel like a game. Your child can complete fun, bite-sized lessons and earn rewards, keeping them motivated and engaged. Plus, it’s something you can do together as a family.

3. Make it part of your daily routine.

Integrate Spanish into everyday moments. Label household objects in Spanish, play Spanish songs during car rides, watch movies like “Coco” in Spanish, or say simple phrases like “buenos días” (good morning) and “por favor” (please). Consistent exposure is considered the most effective way to build fluency and comprehension of a second language over time.

4. Watch shows and read books in Spanish.

Explore kid-friendly Spanish shows like “Dora la Exploradora,” “Pocoyó,” or “La Granja de Zenón” on platforms like Netflix and YouTube. Shows with engaging songs and repetition can help children pick up phrases and vocabulary effortlessly. For storytime, try bilingual books like “La Oruga Muy Hambrienta” (The Very Hungry Caterpillar) by Eric Carle or “Abuela” by Arthur Dorros. Reading together lets kids associate words with pictures and improves comprehension while bonding over stories.

5. Play language games.

Make learning Spanish fun with interactive games. For example:

• Memory Match: Create cards with Spanish words on one side and matching pictures on the other (e.g., “gato” and a picture of a cat).
• Scavenger Hunt: Give clues like “Busca algo rojo” (Find something red) or “Encuentra un libro” (Find a book).
• Simón dice: Use phrases like “Simón dice, toca tu cabeza” (Simon says, touch your head) to practice body parts.

By incorporating games, kids stay engaged and excited about learning new words.

6. Cook a meal together.

Whip up a simple Spanish or Latin American recipe together — like quesadillas or churros — and use the opportunity for hands-on learning with a delicious twist by introducing related words like “leche” (milk) or “azúcar” (sugar) as you cook.

Staying Consistent Without Overloading

The trick to learning Spanish is keeping it consistent but stress-free. Start with small goals, like learning five new words a week or practicing a simple conversation. Celebrate progress and keep the atmosphere positive — it’s about building confidence, not perfection.

Give Your Child the Gift of Language

Teaching your child Spanish is more than just a skill — it’s a gift that opens their mind and enriches their world. Whether it’s through Shine NYC’s Listillos class, fun apps, or simple at-home activities, you’ll be giving them the tools to connect with people, cultures, and opportunities they wouldn’t otherwise have.