How to Introduce New Foods to Your Child

Does your child refuse green foods or say they don’t like a dish without a single taste? What adults may see as “picky” is just a child who is declaring their independence.

It’s a natural part of growing up, and in those early years, toddlers and preschool-age kids will assert independence and say “NO!”

This behavior is not a surprise when we think of the facts:

• We decide the food to serve.
• We decide what time we’ll eat.
• We pick the location of the meal.

Children, on the other hand, have just a pair of choices:

• Whether or not to eat what’s served.
• How much of what’s served to eat.

Sometimes this imbalance of power can help moms, dads and caregivers understand the challenge of broadening the taste buds of younger kids. Remember to consider nutritional factors as well. Good guides for lunches can help and guides for meals at home do as well.

Be a Good Model for Your Kids

What you say and do matters; this truth echoes with children and their eating behaviors maybe more than anything else. It might not completely stop those times when a child has a meltdown or refuses to eat, but it can help. Here are some things to consider:

• Avoid pressuring or forcing children to eat.
• Children learn to eat new foods by watching others eat and enjoy them.
• It may take up to 12 tries for a child to say, “I like it.”
• You can lead your kids to new foods, but you cannot make them eat.

How to Make New Foods More Interesting

The best way to begin is with a small start. You can offer smaller portions of new foods, and let your child know they can have more if they want. Other tips to help the process:

• Model small servings. When kids see you finish one and get another, they will too.
• Vary your food choices; it’s a great way to get nutrients from all food groups.
• Add fruit. Serve it atop of hot or cold cereal, pancakes and waffles.
• Mix it up. Include fruit salsa or yogurt dips instead of more expected choices like regular salsa.
• Add veggies to sandwiches or salads. You can slip many things, from apples and cucumbers to shredded carrots into sandwich spreads like tuna or chicken salad.
• See how new veggies can be added to meals, be it with a dip or in casserole or soup.

Additional Ideas to Help Kids Try New Food

You can encourage choices in many places away from the table. Consider these ideas:

• Bring kids shopping and encourage them to choose a few new foods.
• Children of almost any age can take part in meal preparation. This will encourage choices, tasting and more “ownership” – after all it’s the food they helped make.
• Create a relaxed atmosphere at mealtimes. Turn off the TV, phones and other devices. When there are minimal distractions, mealtimes are calmer. That environment may help children with sensory preferences feel more comfortable. Focus on positives.
• Encourage food exploration with all five senses. Ask them to closely observe colors, smells, textures and flavors of the food. For children with sensory preferences, this could mean exploring the feel of a food with their hands before tasting it or smelling a food before trying a small bite.
• Gradual exploration can help desensitize aversions over time and help children feel more comfortable with a variety of foods. Phrases that may help encourage eating include ones like “This strawberry is sweet and juicy,” or “These carrots are very crunchy.”

Child-Friendly Ways to Describe Food

You can “use your words” to help kids better understand new foods on the table. Consider these lists:

Say things like, “Everyone likes different foods. What are your favorites?” When you do, you acknowledge that choices can be made and compare what you like to what your child likes. You can also serve unfamiliar foods with others they know.

You may have to keep trying and think of new ways to prepare new foods. Try an air fryer or try some items cold/raw. Trying new foods can be a win for everyone; a bigger variety of foods makes mealtime fun as well as nutritious. Maybe you’ll discover new favorites and your family will, too.

Learn more about Avera’s family life education resources.

Twila Perkinson is a Certified Child Life Specialist at Avera McKennan Hospital & University Health Center.