The 'Adult Food' Strategy

Encouraging Healthy Eating Habits Without the Hassle

There is something that happens around the 11- to 18-month age that no one really prepares you for: Your child, once delighted by mashed sweet potato and pureed peas, is now … skeptical. Dishes they used to inhale receive the side eye. New flavors? Met with a firm head shake. And veggies? Forget about it. What was once an easy spoon-feed turns into a nightly argument: "Just one bite, please?"

I recall one evening standing there over the high chair while my daughter pushed steamed baby carrots around her tray as though she were curating an art installation. I had just sat down with my own plate — of roasted broccoli, quinoa, tahini drizzle — and she simply extended one of her arms and, with no explanation or second thought, used her finger to point at my bowl. I said to her half-jokingly, "That's adult food — you don't want any of this!" Her eyes lit up. The next thing you knew, she had broccoli in her mouth, and the entire dinner was different. That's when I stumbled upon what became my "Adult Food" Strategy. It has become one of my favorite tools at mealtime and today I want to tell you why it is so successful and how you can try it at home with your little one.

The Secret Ingredient: Inquisitiveness

This playful approach serves to tap into something that toddlers already do instinctually: imitate the adults they see around them. Long before they talk in complete sentences, they are watching with laserlike focus. From the way you brush your teeth to the way you eat your lunch, they're always assembling what adulthood might look like. So when you inform them that this food is only for grown-ups — and then act a bit reluctant to share it — you've piqued their natural curiosity.

And here's why this simple reframe is so effective:

• It kindles their inner explorer. Toddlers are programmed to test limits. "You can't have this" can come off as a dare to us, but to them, it's an invitation.
• It recasts veggies as desirable. Rather than begging them to eat, you're silently conveying to them, "you're probably not ready for this amazing thing," and that turns the tables.
• It encourages user trying. "He was asking to try things, so I felt like he was in control — and more likely to accept it," she said.

You are not lying to your child. You're role modeling pleasure, offering the food with soft mystery and allure. You're engaging them at one of the places they are developmentally: mesmerized by your plate, your choices, your world.

Thoughtful Applications of the "Adult Food" Approach

This isn't going to work for everyone, but if you use it with awareness and humor, and mix it up so seeds become squirrels or whole nuts become rocket ships, it can be a remarkably effective addition to your mealtime rhythm. Here are some ways you can ground this strategy in your daily life:

Set the Scene

At meals when you eat, be the one who serves with intention. Sit down, have a taste, and actually savor it. Babies are intuitive — they sense when you are rushing or your head isn't in the moment. A serene, grounded minute where Something comes over and you say "Mmm, this roasted zucchini is So Good … but it's adult food" can be enough. "You're setting an example in the energy in and around that food.

Play the Reluctant Sharer

Don't overdo it, but a little jokey no can go a long way. Say something like:

"Oh, this is mommy's big person broccoli. It may be too powerful for you…"

And then, when they push (and many will), give in:

"Okay, just a little bit…"

Make them feel like they're earning a treat. Maintain the fun, pressure-free vibe.

Use a Shared Bowl Moment

Rather than serving separate dishes, experiment with eating everything in a bowl when they are cuddled in your lap or hanging out beside you seated at the table. When they see you dipping into something that they didn't receive, it brings curiosity. And better yet if you're obviously loving it. Don't rush them, pointing toward the spoon when they beg, and give them a single spoonful only when they get there or request it —this trains consent, and to a lesser extent, gives a taste of autonomy.

What If It Doesn't Work?

Let's face it — no approach works every time. Toddlers have moods. Maybe they're teething, maybe they're tired, maybe their most preferred word of the day is "no." That's O.K. If they turn their head or throw it to the floor, take a breath (yes, a physical one), and move on. Try again in a week or a few days using another veggie or another method.

Some nights you're going to feel like a veggie whisperer. On other nights, cereal could be victorious. Perfection is not the goal — we are looking for a gentle nudge toward comfort and confidence at the table.

A Grounded Takeaway

You don't have to engage in a high-stakes negotiation every time you feed a toddler. We can change the whole aura when we come with mindfulness, creativity and a bit of humor. The "Adult Food" Strategy is a reminder because kids aren't just eaters — they are also explorers who observe how we relate to our own nourishment.

When you slow down, enjoy your food, and invite them into that experience (not make them join it), a door opens. A broccoli floret at the time.

So give the line a go next time you sit down to a meal. Serve that veggie like it's a top-secret adult privilege. 🌿And, when they ask for it, smile and say, "Alright, just one bite…"