Repeated Exposure: Help Your Baby Accept New Foods

Introducing solids can feel exciting—and then confusing—when your once-curious eater suddenly refuses anything green. If you’re seeing more food-tossing, lips-clamping, or favorite foods get the side-eye, you’re not alone. The good news: repeated exposure is a powerful, gentle tool to help your baby accept new foods without pressure.

In this guide, you’ll learn what repeated exposure is, how often to offer, and practical steps (with a broccoli example) that fit both baby-led weaning and spoon feeding. You’ll also get an easy weekly plan, responsive feeding strategies, and clear red flags for when to seek extra help.

Key takeaway: Repeated exposure to baby food—seeing, touching, smelling, licking, and tasting a new food multiple times—builds acceptance over time. Many babies need 8–15+ tries.

1) Why picky eating ramps up at 9–12 months

Picky eating often intensifies between 9 and 12 months. As babies transition from a milk-first diet to more solids, they’re learning textures, flavors, and how to self-feed. At the same time, many develop food neophobia (hesitancy around new foods)—a normal, protective trait from an evolutionary perspective.

Growth slows slightly after the first 6–8 months, so appetite may dip.
Babies gain independence and may refuse foods to express preferences.
More mobility can make sitting for meals tougher.

Nutrition variety matters in this stage for iron, zinc, fat, and overall brain development. Early experiences shape later eating habits, so continuing to offer fruits, vegetables, proteins, whole grains, and iron-rich foods is important—even when the first tries are rejected (Taylor & Emmett, 2018; Lam & Johnson, 2015).

Both the CDC and AAP normalize this phase and recommend patience, variety, and repeated exposure. The CDC notes it may take many tries for a child to accept a new food and encourages reintroducing previously refused foods without pressure (CDC, 2023). The AAP also emphasizes offering a wide variety of healthy foods and textures and supporting self-feeding (AAP, 2023).

Normal doesn’t mean easy. If your baby resists, keep mealtimes calm and keep offering—your consistency is doing more than you can see.

2) Repeated exposure: what it is and why it works

Repeated exposure means your baby repeatedly encounters a food across the senses—seeing it on the tray, smelling it, touching it, smearing it, licking it, tasting it, and sometimes spitting it out. All of these count.

Why it works:

Familiarity reduces fear (neophobia) and builds comfort.
Hands-on exploration lets babies learn how foods feel and move in the mouth.
Modeling (watching you eat the food) increases willingness to try.

Evidence suggests many children need 8–15 or more exposures before accepting a new food (CDC, 2023; Taylor & Emmett, 2018). Pressure isn’t needed—and can backfire. Gentle, frequent, low-stress exposures do the heavy lifting.

Key takeaway: Think “experience,” not “intake.” A lick today paves the way for a bite tomorrow.

3) What counts as an “exposure” for babies 3–12 months

If you’re wondering how many times to try a food, focus on building exposures across the week in small, friendly ways.

Examples that count as exposure:

The food sits on the tray or plate while your baby eats other items.
Your baby touches, squishes, or sniffs it.
They lick it, take a nibble, or bite and spit it out.
You model eating the same food and describe it (“This broccoli is bumpy and green!”).
You mix a tiny amount into a familiar puree or serve beside a known favorite (the CDC notes mixing with breast milk can help; CDC, 2023).

Tips to set up successful exposures:

Keep portions tiny—pea-sized dots of puree or a single spear of soft vegetable.
Pair with familiar foods and liked flavors (e.g., broccoli with mashed potato or a drizzle of olive oil).
Stay neutral: avoid “Just one more bite.” Curiosity grows when there’s no pressure.

4) How often to offer: a simple weekly plan

Aim for repeated exposure baby food moments several times per week. Many families find 2–3 exposures to the same new food in a week works well.

Meal cadence (per AAP/WHO guidance):

Around 6–8 months: 2–3 small meals per day, with breast milk or formula still primary (AAP, 2023; WHO).
Around 9–12 months: 3 meals per day plus 1–2 nutritious snacks as needed, depending on appetite (AAP, 2023; WHO).

Simple weekly plan:

Choose 1–2 focus foods (e.g., broccoli and lentils).
Offer each focus food 2–3 times that week in tiny portions.
Rotate cooking methods to vary flavor and texture (steamed, roasted, mashed).
Keep mealtimes short and sweet: 15–20 minutes is plenty for babies.
Make meals screen-free so your baby can tune into hunger/fullness cues (CDC/AAP).

Predictability helps. Regular meal/snack times every 2–3 hours support appetite and calmer mealtimes.

5) Step-by-step to introduce a new food (example: broccoli)

Use this practical sequence for any new food; we’ll illustrate with broccoli.

1. Safety first

Seat baby upright in a high chair with a footrest if possible.
Offer soft-cooked broccoli you can mash between fingers. For early self-feeding, cut into larger, easy-to-grasp spears; for more advanced pincer grasp, tiny pea-sized pieces work.

2. Start tiny

Place 1–2 small pieces or a tablespoon of mashed broccoli on the tray. Low pressure, small portion.

3. Model and describe

Eat a bite yourself and narrate: “Crunchy-soft, green, and warm!” Your calm enjoyment is powerful modeling.

4. Pair with familiar flavors

Try broccoli with a known favorite: mashed potatoes, avocado, a sprinkle of lemon, or olive oil. You can also stir a small amount into a familiar puree or, per CDC, thin with breast milk to boost acceptance.

5. Allow exploration and mess

Let baby touch, smear, lick, or spit out. All are exposures that build comfort.

6. End neutrally

If interest fades after a few minutes, wrap up without pressure. “All done—thanks for trying!”

7. Try again next week

Offer broccoli 2–3 times this week, then bring it back again next week—perhaps roasted with garlic powder or served as a cheesy broccoli mash.

Progress over perfection: A lick or touch is a win. Track exposures rather than bites.

6) Textures, self-feeding, and mess: building skills

Confidence with textures and self-feeding boosts acceptance.

Progress textures gradually: move from smooth purees to lumpy, then soft finger foods. Variety teaches oral-motor skills (AAP, 2023; WHO).
Encourage self-feeding: preload spoons with thicker purees (yogurt, oatmeal) and offer soft finger foods cut safely.
Understand gag vs. choke: gagging is a protective reflex and common as babies learn. Choking is silent and an emergency. Always supervise, seat upright, and avoid high-risk shapes (round “coin” slices of hot dog, whole grapes, hard raw veggies, nuts, popcorn). Quarter grapes lengthwise and cook/soften firm foods thoroughly.
Cut shapes wisely: soft strips about the size of two adult fingers for early grasp; pea-sized pieces once the pincer grasp develops.
Embrace the mess: messy play helps babies accept textures and learn to self-feed. Keep wipes and a splash mat handy.

Messy eating is learning. The more hands-on the experience, the faster skills grow.

7) Responsive feeding boosts acceptance

Responsive feeding means you provide structure while respecting your baby’s cues.

You decide the what, when, and where; your baby decides whether and how much (Division of Responsibility principle).
Watch for hunger cues: leaning forward, opening mouth, reaching for food. Fullness cues: turning away, sealing lips, throwing food, arching back.
Avoid pressure, bribes, or “just one more bite.” Pressure reduces acceptance and trust (AAP, 2023; WHO).
Keep a positive, relaxed tone. Narrate exploration: “You’re touching the soft carrot. It’s orange and warm.”
Eat together when possible; babies learn by watching you (modeling).

When you protect your baby’s autonomy, you protect their appetite for learning.

8) Snacks and drinks that support appetite

By about 9 months, many babies do well with 1–2 nutritious snacks spaced between meals (AAP, 2023; WHO). Keep snacks simple and satisfying, not “grazing” all day.

Snack ideas:

Soft fruit (ripe pear, banana), whole-milk yogurt, mashed beans, avocado toast fingers, steamed veggie sticks with hummus, oatmeal fingers.

Timing:

Offer meals/snacks every 2–3 hours and avoid snacking right before meals to preserve appetite.

Drinks:

Breast milk or formula remains primary through 12 months; offer frequently.
Offer small sips of water in an open cup or straw cup at meals.
Avoid juice before 12 months and skip sugary drinks altogether (AAP, 2023). After 12 months, if offering juice, limit and serve in a cup, not a bottle.

Keep drinks simple: milk or formula + water. This protects appetite for solids.

9) Common mistakes to avoid

Short-order cooking: Preparing a separate “kid meal” teaches babies that a different menu is coming if they refuse. Instead, serve one family meal with at least one safe, familiar food.
Giving up too soon: It often takes 8–15+ exposures before acceptance. Keep rotating foods back in calmly (CDC, 2023).
Pressure to eat: Bribes, praise for bites, or force can backfire and reduce intake (AAP/WHO).
Distractions: Screens and toys interfere with hunger/fullness cues and learning to eat.
Dessert as reward: Using sweets to “earn” veggies creates negative associations. Serve dessert neutrally and occasionally, not contingent on eating other foods.
Overfilling the plate: Large portions can overwhelm. Start tiny and offer seconds if wanted.

Reframe setbacks as data: “They licked the broccoli today—that’s exposure #3!”

10) Troubleshooting and red flags: When to seek help

Most picky eating at 9–12 months is typical. Still, reach out to your pediatrician if you notice:

Poor growth, weight loss, dehydration, or persistent constipation/diarrhea.
Extreme distress at mealtimes, gagging/vomiting at the sight of food, or refusal of entire food groups.
Fewer than ~10 total foods accepted, or sudden, severe narrowing of variety.
Suspected oral-motor challenges (trouble moving food around the mouth, persistent gagging with soft textures) or pain with feeding (reflux, allergies, eczema flare).
Ongoing bottle-only refusal of solids past 9–10 months without progress.

Who can help:

Pediatrician for growth and medical screening.
Registered dietitian (infant/child specialist) for nutrition and meal structure.
Feeding therapist (SLP or OT with pediatric feeding expertise) for oral-motor and sensory skills.

If you suspect food allergies or eczema, ask about timing and method of introducing common allergens; the AAP supports early, safe introduction of allergens once solids begin, tailored to your baby’s risk and your clinician’s guidance.

11) Mindset shifts and mealtime scripts

Mindset shifts:

From “get them to eat” to “let them learn.”
From “they don’t like it” to “they’re still learning it.”
From “one meal must meet all needs” to “variety over the week.”

Gentle, responsive scripts:

“You don’t have to eat it. You can touch or lick it if you want.”
“Food stays on the tray. If you’re done, we can say ‘all done.’”
“It’s okay to spit it out in your hand; then we’ll put it on the plate.”
“Your job is to listen to your tummy. My job is to keep offering yummy foods.”
“Today you smelled the broccoli—that’s trying!”

Celebrate tiny wins: “You picked up the lentil! That’s brave exploring.”

12) FAQs: quick answers for busy caregivers

How many times to try a food? Many babies need 8–15+ exposures before accepting a new food. Count licks and touches too (CDC, 2023; Taylor & Emmett, 2018).
What if they refuse former favorites? Normal in this phase. Re-offer calmly over time. Appetites change with growth and activity.
Can I mix new foods with breast milk? Yes. The CDC notes mixing a new food with a familiar taste like breast milk can help acceptance (CDC, 2023).
Baby-led weaning vs spoon feeding—what’s best? Both can support healthy eating. The AAP encourages exposure to a variety of textures and self-feeding skills. You can combine BLW and responsive spoon-feeding—follow your baby’s cues.
Are seasonings safe? Herbs and spices are fine. Avoid added salt and sugar. Use lemon, garlic powder, cinnamon, cumin, etc., to make foods flavorful without extra sodium.
Portion size basics? Start small: 1–2 tablespoons per food or a few soft pieces. Offer seconds if your baby shows interest.
How long should meals be? Keep to about 15–20 minutes. End neutrally and try again later.
What about allergens? Introduce common allergens (like peanut, egg, dairy) early and safely once solids begin, unless your clinician advises otherwise. Introduce one at a time and watch for reactions (AAP, 2023).

Putting it all together: a gentle, do-able plan

Choose 1–2 focus foods weekly and offer them 2–3 times in tiny portions.
Serve alongside familiar foods, vary textures/cooking methods, and model eating.
Keep meals screen-free, 15–20 minutes, and follow your baby’s cues.
Track exposures, not bites—celebrate exploration.
Stay consistent. Acceptance builds quietly with repetition.

Your calm, consistent offerings teach your baby that new foods are safe—and eventually, delicious.

References (select)

Centers for Disease Control and Prevention (2023). Picky Eaters and What to Do. https://www.cdc.gov/infant-toddler-nutrition/foods-and-drinks/picky-eaters.html
American Academy of Pediatrics (2023). Infant Food and Feeding. https://www.aap.org/en/patient-care/healthy-active-living-for-families/infant-food-and-feeding/
World Health Organization. Infant and Young Child Feeding. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding
Taylor, C. M., & Emmett, P. M. (2018). Picky eating in children: causes and consequences. https://pmc.ncbi.nlm.nih.gov/articles/PMC6398579/
Lam, J., & Johnson, C. M. (2015). Picky Eating in Children. https://pmc.ncbi.nlm.nih.gov/articles/PMC4422022/

Conclusion

Repeated exposure baby food strategies are simple, science-backed, and compassionate. By lowering pressure, keeping portions tiny, and offering new foods again and again, you’ll help your baby move from “no way” to “okay” to “more please.”

If this was helpful, share it with a caregiver friend and subscribe for more practical, research-informed baby feeding tips you can trust. And if you’re concerned about growth or mealtime distress, reach out to your pediatrician for personalized support.