As a parent, getting your child to try new foods can feel like a battle. One minute, they love something, and the next, it’s the enemy! If you’ve got a picky eater at home, you’re not alone. But introducing new flavors doesn’t have to be a stressful experience. With a little creativity and patience, you can turn mealtime into a fun adventure, helping your child explore new tastes without the drama. In this article, we’ll share simple tips and tricks to help you expand your child’s palate, one bite at a time!
Use their curiosity to explore!
To get a deeper understanding of how to tackle picky eating, we took a look at what nutritionist Sarah Johnson, a specialist in child nutrition and feeding behaviors, had to say on the subject. Sarah’s approach is all about making food fun and stress-free for both parents and children.
“The key is to take the pressure off mealtimes,” says Sarah. “Kids are naturally curious, so rather than forcing them to eat something they don’t want, focus on making the experience enjoyable and interactive.” She suggests letting children explore their food in ways beyond just eating. “Involve them in the cooking process. Let them pick out fruits or vegetables at the store, or even stir ingredients while you cook. When they feel like part of the process, they’re more likely to taste what they’ve helped create.”
Sarah also emphasizes the importance of variety and gentle exposure. “You don’t need to introduce an entirely new dish every day,” she explains. “Start with small steps, like adding a new veggie to a dish they already love. Keep offering it in different ways over time—roasted, steamed, or even raw with a fun dip. The more they see it, the less intimidating it becomes.”
This approach not only encourages kids to try new foods but also builds a positive relationship with food overall.
So, in other words, don’t make a big deal out of it. Here are some very practical tips you can use to get your toddler(s) to eat anything they get presented at the dinner table!
1. The Two-Option Trick
Instead of asking, “What do you want to eat?” which can overwhelm children, give them two healthy options to choose from. For example, say, “Would you like carrot sticks or cucumber slices?” This gives them a sense of control while ensuring they’re picking something nutritious.
2. Make Food Fun with Shapes and Colors
Kids are often drawn to food that looks fun. Use cookie cutters to turn fruits, veggies, or sandwiches into fun shapes. “A star-shaped apple slice or heart-shaped cucumber can be way more appealing than a regular slice!” Adding variety with colorful foods also makes plates look exciting.
3. Sneak Veggies into Sauces and Smoothies
If your child is resistant to veggies, try blending them into foods they already love. “Spinach and carrots can easily disappear into a tomato sauce or smoothie without altering the taste,” giving you a stealthy way to boost their veggie intake without a fuss.
4. Set an Example: Eat Together
Kids learn by watching, so if they see you enjoying healthy foods, they’re more likely to try them. “Make family meals a routine, where everyone eats the same healthy foods together,” and avoid singling out kids with different plates. When they see you enjoying veggies, they’ll be more curious.
5. Reward New Tries, Not Clean Plates
Focus on celebrating the fact that they tried something new, rather than making them finish their plate. “Positive reinforcement can be powerful,” says Sarah. You can say things like, “Great job trying that broccoli! How did it taste?” This keeps the pressure off while encouraging curiosity about food.
These tips not only make healthy eating easier but also help build a positive mealtime atmosphere, making it fun and stress-free for both parents and kids!
