10 tips to encourage your kids to explore new foods!
Mealtimes with a little one can be stressful! As a parent, it’s easy to feel defeated
when your child refuses everything green or anything that is not animal-shaped. We
often have parents come to us completely defeated after feeding their little one
nothing but snack foods for days, because they simply refuse to eat anything else.
The first thing we do in a feeding session is remove any pressure on the child. We
want to help children expand their diet slowly while helping them feel in control.
when your child refuses everything green or anything that is not animal-shaped. We
often have parents come to us completely defeated after feeding their little one
nothing but snack foods for days, because they simply refuse to eat anything else.
The first thing we do in a feeding session is remove any pressure on the child. We
want to help children expand their diet slowly while helping them feel in control.
Here are our top 10 ways to explore new foods with your little one:
1. Play with food before eating it
As a child is still learning about the world and exploring new textures, a new
food can be overwhelming. Before expecting our little ones to eat a new food,
first allow them to explore that food. Get messy! Talk about the texture,
smell, color, size, and temperature. Then, get creative! We love creating
artwork with food and building structures out of food.
food can be overwhelming. Before expecting our little ones to eat a new food,
first allow them to explore that food. Get messy! Talk about the texture,
smell, color, size, and temperature. Then, get creative! We love creating
artwork with food and building structures out of food.
2. Never force-feed
This is a big one! Force-feeding your child can create a negative relationship
with food, even into adulthood. Contrary to your goals, it may actually lead
your child to eat even fewer foods! It can also lead to poor self-regulation
around food. We want children to be able to learn how to control how much
they eat and develop a healthy relationship with eating. Force-feeding will do
the complete opposite! So, don’t force-feed and avoid bribing your child into
taking a bite.
3. Let your child be in control
This one is hard for many parents! Food is personal for everyone, including
children. When children feel out of control, they may refuse all foods, often
even highly preferred ones. To avoid this, always give your child a few
choices during mealtime. Offer carrots, cucumbers, or broccoli and let your
child choose. Try to always include one preferred food in those choices.
There will be times when they choose nothing new, and it’s important to be
okay with that sometimes. As hard as it seems, the best thing you can do is to
accept that that is where they are on their journey that day and move on.
Don’t make a big deal out of it, and they won’t either!
4. Make food a social activity
Sitting down for a family meal is important! Whenever
possible, try to sit down at a table to have a meal with your family. Food is an
important part of every culture, and it is very social. It’s important that
parents model good eating patterns for their children – and family meal time
takes pressure off the child to eat because everyone is enjoying the food!
possible, try to sit down at a table to have a meal with your family. Food is an
important part of every culture, and it is very social. It’s important that
parents model good eating patterns for their children – and family meal time
takes pressure off the child to eat because everyone is enjoying the food!
5. Offer a variety of foods to your child
It is easy to get into a routine and feed your little one the same foods each
week. Mix it up and present new flavors each week. They may not try the
new foods, but continue to present new options.
It is easy to get into a routine and feed your little one the same foods each
week. Mix it up and present new flavors each week. They may not try the
new foods, but continue to present new options.
6. Never use food as a reward
It’s easy to offer a child their favorite cupcake in exchange for getting
dressed, but using food as a reward is a slippery slope. It can lead to
unhealthy eating habits.
It’s easy to offer a child their favorite cupcake in exchange for getting
dressed, but using food as a reward is a slippery slope. It can lead to
unhealthy eating habits.
7. Introduce foods multiple times
If your child does not like the food on the first try, it’s okay – keep trying! It is
completely normal for a child to reject a food when it is first introduced. In
fact, it can take many (many) times just seeing a food before a child will try it.
Don’t give up and keep introducing new foods. Just remember, do not force
your little one to eat the food; let them try it when they are ready. Your job is
just to keep putting it on the table. Remember, it doesn’t need to be on their
plate; that may be overwhelming, so try first to present it on the table.
If your child does not like the food on the first try, it’s okay – keep trying! It is
completely normal for a child to reject a food when it is first introduced. In
fact, it can take many (many) times just seeing a food before a child will try it.
Don’t give up and keep introducing new foods. Just remember, do not force
your little one to eat the food; let them try it when they are ready. Your job is
just to keep putting it on the table. Remember, it doesn’t need to be on their
plate; that may be overwhelming, so try first to present it on the table.
8. Let them get involved in cooking
It’s not always easy to build in the time (or deal with the mess), but allowing
a child to be involved with mealtime prep not only fosters a sense of
achievement, but it helps children understand and trust what is in the food
that they’re eating. When kids are involved in the cooking process, they are
much more likely to try new foods.
It’s not always easy to build in the time (or deal with the mess), but allowing
a child to be involved with mealtime prep not only fosters a sense of
achievement, but it helps children understand and trust what is in the food
that they’re eating. When kids are involved in the cooking process, they are
much more likely to try new foods.
9. Keep mealtime fun
Mealtime can often become stressful with a heavy focus on making sure that
little ones eat a balanced diet. This puts a ton of unneeded pressure on our
little ones and makes mealtime more difficult. Keep conversation light during
mealtime and make it fun! Talk about your child’s favorite play activities, ask
about friends, and laugh at the table. Eating should be fun!
Mealtime can often become stressful with a heavy focus on making sure that
little ones eat a balanced diet. This puts a ton of unneeded pressure on our
little ones and makes mealtime more difficult. Keep conversation light during
mealtime and make it fun! Talk about your child’s favorite play activities, ask
about friends, and laugh at the table. Eating should be fun!
10. Allow your child to refuse foods
Yes, it is okay to spit food out! We never want our children to feel like they
have to finish a food if they try it. It is extremely important that kids know that if
they decide to try a food, they do not need to finish it. They can even spit it
out if they don't like it. Some kids simply will not like certain foods, and that’s
okay! As adults, we also have our food preferences.
have to finish a food if they try it. It is extremely important that kids know that if
they decide to try a food, they do not need to finish it. They can even spit it
out if they don't like it. Some kids simply will not like certain foods, and that’s
okay! As adults, we also have our food preferences.