For those parents with a picky eater, it can cause a lot of frustration and stress during meal times. We want our kids to eat nutritious food, or just eat something so we don’t have yet another hangry episode, and yet the kid will dig in and hold strong with their picky eating habits. I have been there and know it is not an easy thing to struggle through. Luckily there are some tried and true practices that can help your kids expand their palate and help releive some of the pressure off the parents.
How to Get Kids to Eat New Foods
Research along with my own trial an error has helped me identify the 10 solutions to help kids eat new foods. These techniques have slowly, but surely, expanded my picky eater’s acceptable food list and made dinner time a lot less stressful for the whole family.
- Start with raw vegetables and fruits
- Keep foods separate on the plate
- Introduce new foods in small quantities often
- Be sure to include foods they do like on the plate
- Make it fun and colorful
- Make less appealing foods “disappear” into the dish
- Get kids involved with food
- Make healthy swaps
- Lead by example
- Know that this too is a phase
More detail on each of these strategies below is outlined below.
1. Start with raw vegetables and fruits
Whatever veges are going into the meal, chop up and set aside a few to keep them raw on your kids plates. Good options for this include bell pepper, carrots, cucumbers, peas, green beans and broccoli. If your kid will eat a few bites of one, keep it on hand so you can serve it any time you have a dish that doesn’t have it.
2. Keep foods separate on the plate
Try pulling out a few of the cooked components of the dish and put them separate on the plate. For example, with soup, try putting a few cooked carrots and a few bites of chicken as separate piles on the plate. Same for salads, keep the components separate and put them on the plate as an option for your kid to try.
3. Introduce new foods in small quantities often
Offer one to three bites of a new food and don’t give up if they don’t like it the first few tries. It typically takes between 10 to 15 tries before kids will like a new food according to the Healthy Eating Research. Keep offering it in different shapes and forms and over time they may come to love it.
4. Be sure to include foods they do like on the plate
For example, if your kid will eat toast or a peanut butter jelly, offer this as one of the options along with the raw veges and/or new food. This takes the pressure off of the kid and it seems that once they start eating and realize they’re hungry, it’s easier to try a bite of the new food.
5. Make it fun and colorful
Kids use their eyes first and they are naturally attracted to bright colors and fun shapes. Use a variety of colorful fruits and vegetables to create visually appealing dishes. For example, you can make a rainbow salad with bell peppers, carrots, cherry tomatoes, and cucumbers; keeping them separate at first so kids can explore the different options. You can even make fun shapes out of fruits and vegetables to encourage a kid to try it.
6. Make less appealing foods “disappear” into the dish
Finely dice onions and celery when the recipe calls for it and give it an extra 5 to 10 minutes to cook as it’ll break down and disappear into the dish. Dried herbs and spices can be made into a powder with a spice grinder or mortar and pestle. A great example of this is outlined in this heart warming Chicken Noodle Soup Recipe.
7. Get kids involved with food
When kids participate in the cooking process, they’re more likely to try what they’ve helped make. Involve your children in growing and picking vegetables, grocery shopping, meal planning, and cooking. Give them age-appropriate tasks, such as washing vegetables, stirring ingredients, or arranging toppings on a homemade pizza.
8. Make healthy swaps
Integrate healthier alternatives into their favorite meals. Swap white bread for whole wheat, use Greek yogurt instead of sour cream, or baked or air fried sweet potato or regular fries. Gradual changes can make a big difference and help them adjust to healthier options without feeling deprived.
9. Lead by example
Children often mimic the behaviors of their parents. Show them that you enjoy eating healthy foods by including them in your own meals. Make a habit of having balanced, nutrient-rich meals as a family. Your enthusiasm and positive attitude towards healthy eating can encourage them to follow suit.
10. Know that this too is a phase
Too much pressure of getting them to eat healthy food can actually make it even less appealing. The last thing you want to do is create more stress and anxiety around food for kids that are already apprehensive. Try the tips above, then let go and try to enjoy dinner time. Remember that tastes preferences will change with time as it did for us as kids.
I hope these tips help you enjoy more family mealtime magic and keep those healthy habits going strong!
References:
Ages 2-8 feeding recommendations. Healthy Eating Research. (2023, July 25). https://healthyeatingresearch.org/tips-for-families/ages-2-8-feeding-recommendations/#:~:text=The%20single%20most%20effective%20strategy,they%20like%20it%20or%20not!
