10 Ways To Help Kids Try New Foods

As an intuitive eating dietitian, I believe that food should be fun, delicious, and nourishing for both the body and the soul. But I also know that getting kids to try new foods can be a real challenge. However, with a little creativity and patience, it is possible to broaden their palate and set them on the path towards a healthy relationship with food for life.

From exploring new flavours to creating creative recipes for picky-eating kids in the kitchen, we've got some great tips to help you make mealtime a fun and adventurous experience for the whole family. So, whether you have a picky eater at home or just want to introduce some variety into your family's diet, we've got 10 ways to help your kids try new foods that are sure to be a hit. 

1. Lead by example. One of the most important things you can do to encourage your children to try new foods is to lead by example. Children learn by watching and imitating their parents, so if you are adventurous and open-minded regarding food, your children are more likely to be as well. Try new foods yourself and talk positively about them in front of your children (and remember, don’t label foods as “good” or “bad”, “healthy” or “unhealthy”, etc).

2. Involve your children in meal planning and preparation. Another way to encourage your children to try new foods is to involve them in meal planning and preparation. Ask them to help you pick out recipes, go grocery shopping with you, and help you prepare the meals. You can even give your meals a fun name after they help you make it. Make a big deal of serving "Johnny's pasta" or "Amanda's fruit bowl". When children are involved in the process, they are more likely to be invested in trying the final product. Running out of ideas? There are some fun recipes for finger foods for picky kids or quick dinner ideas for kids that you can find online! 

3. Don’t use food as a reward or punishment. Using food as a reward or punishment can create an unhealthy relationship with food and can discourage your child from trying new foods. Instead, offer positive reinforcement and praise when your child tries something new, and don't make a big deal out of it if they don't like it. Remember: the goal is to help your child develop a positive relationship with food, not to pressure them into eating something they don't enjoy.

4. Introduce new foods gradually. Gradually introducing new foods can help your child adjust to the new tastes and textures. Start by offering small amounts of the new food alongside familiar foods. As your child becomes more comfortable with the new food, gradually increase the portion size.

5. Get creative. Try presenting new foods in a fun and creative way. For example, make a fruit skewer or turn foods into fun shapes using cookie cutters. By playfully presenting new foods, you can encourage your child to try them out without pressure.

6. Try out different textures or cooking methods. Sometimes it's not the flavour, but the texture that can turn kids off from trying new foods. Experiment with different cooking methods and textures, such as roasting, steaming, or pureeing. For example, if you find that your child doesn't like diced apples, maybe applesauce would be a better alternative. By trying out different textures and cooking methods, you may find a new way to present a food that your child enjoys.

7. Make it a family affair. Make trying new foods a family affair by involving everyone in the process. Have each family member choose a new food to try each week and make a fun event out of it. This can help create a sense of excitement and anticipation around trying new foods. For example, you can make it a tradition to try new recipes every night. Find some easy weeknight recipes for picky eaters and enjoy tasty, hassle-free meals!

8. Create a positive eating environment. Creating a positive eating environment can help your child feel comfortable and relaxed while trying new foods. Avoid distractions such as the TV or electronic devices, and sit down together as a family to enjoy the meal. Encourage conversation and make mealtime a positive and enjoyable experience.

9. Get your child involved with gardening. If you have a garden, this can be a great way to introduce them to new foods and help them develop a love and appreciation for fresh produce. Let your child help you plant and tend to a garden, and encourage them to try the different fruits and vegetables that you grow. When children are involved in growing and harvesting their food, they are more likely to be interested in trying new foods.

10. Patience is key! Children often need to be exposed to a new food several times before they are willing to try it. Don't give up after the first try, and don't force your child to eat something they don't like. Offer the food again in a different preparation or mixed with a food they like. It can take up to 10 or more exposures before a child is willing to try a new food, so be patient and persistent.

Note that you might need a dietitian to create a meal plan for kids or a family meal plan with kids to help your kids follow a healthy lifestyle at a young age. 

Helping kids try new foods is all about making the experience fun, positive, and enjoyable! By getting creative, trying out different textures and cooking methods, cooking together,  getting your child involved in gardening, making it a positive experience, and getting a family meal plan with picky eaters etc., you can help your child develop a love and appreciation for a wide variety of flavors and textures. 

Remember, it's important to be patient and supportive and to avoid putting pressure on your child to try new foods. By following these tips, you can help your child become a confident and intuitive eater for life. If you need more structure in your meals, download my FREE Meal Plan Sampler here!