Opening your kids’ minds to new foods is so important, but new foods can be scary. The unfamiliar colors, textures, smells, and tastes can be overwhelming, making them hesitant to try something new. So, how can you encourage picky eaters to explore new foods without causing a meltdown? We spoke to Lauren Cornay, Registered Dietician at Sanford Health, to get expert insight on how to make food interesting for picky eaters.
Understanding the Fear of New Foods
We’ve all experienced the hesitation of trying something unfamiliar, whether as a child or an adult. According to Lauren, “A fear response to food is a natural part of a child’s development, often peaking around the age of 2. When children are becoming more aware of their senses, they want to evaluate the food for themselves.” She advises to be patient with them through this process can help with their relationship with food later in life.
Here are Lauren’s tips on how to make food interesting for picky eaters:
Get Them Involved
“The best way to encourage a child to try new foods is to let them be involved,” says Lauren. She adds, “Take them grocery shopping and let them pick a fruit or vegetable that looks interesting. If they are a bit older, see if they want to find a new recipe together, and then get their help in the kitchen making it. Remember they are exploring, so go on the journey with them.”
Pair New Foods with Familiar Ones
Lauren highlights that it can take as many as 15 attempts before a child becomes comfortable with a new food. She says, “If you are introducing a new side item or vegetable serve it with an entrée they are comfortable with. If it is a new entrée item, have some sides they enjoy planned with it. This can help ensure that they fuel their bodies appropriately without added pressure on them, or too much added work for the caregivers.”
Experiment with Different Textures and Flavors
Color and texture can play a big role in whether a kid likes new foods. They may find new foods more appealing if those foods are perceived as fun. Serving foods that can be served in fun shapes or are brightly colored can help encourage interest. For example, broccoli and cauliflower look like trees. Or use a cookie cutter to make a cucumber slice look like a flower! Learn more about intriguing picky eaters with a fun activity in this article. “Spend some time exploring the food with the child using their 5 senses. Have them describe what it looks like. Let them pick it up and feel the textures with their hands. What does it smell like, have they ever smelled anything similar? Everyone at the table should share what they experience.” says Lauren. She continues, “I encourage exploring the food when they first sit down to the meal and then change the subject and start eating, without any demand that they actually eat the food. If they are brave enough to take the first bite, see if they want to talk about the experience.” Lauren highlights that it may take more patience introducing food that is inconsistent in texture such as fruit and vegetables because each bite or piece can be a little different.
Enjoy a “Family-Style” Meal
Children benefit greatly from seeing their parents or siblings choose and consume healthy foods. “In many cases the child is just using their senses to ensure the food is safe to eat. If it is safe for everyone else at the table, they are more likely to accept it for themselves,” says Lauren. She adds, “Avoid labeling foods as good or bad, however, it is okay to acknowledge that some foods might not be our favorite, but they give our bodies lots of what they need, so they are an important part of a balanced meal.” During family-style meals, try to follow the MyPlate Meal routine which includes at least one vegetable, fruit, protein, dairy, and whole grains to ensure a well-balanced meal for all.
Make Meal-Time a Positive Experience
Making mealtime enjoyable and free from stress is essential for encouraging picky eaters to try new foods. To encourage kids to try new foods and help them feel more comfortable around unfamiliar foods, it's important to avoid setting rigid expectations. Phrases like "You have to take at least one bite" or ultimatums like "You can’t leave the table until you try it" can create unnecessary pressure and make mealtime stressful. Instead, create a relaxed environment where they feel free to explore new foods at their own pace. This approach helps build positive associations with food without the anxiety of feeling forced. For more tips on talking to your kids about food, check out this article.
One concern many caregivers have is ensuring that picky eaters still get the essential nutrients they need, even if they reject certain foods. The human body is amazing at adapting to different dietary patterns. “As long as the child is getting adequate energy, in any form, they should be able to stay on their growth curve. If they are lacking in produce or vitamin fortified grain products you could consider a multi-vitamin. A dietitian can help review a preferred foods list and give insight into what portions of those foods should be used to meet daily needs. They can also help assess nutrient deficiencies and help decide on what foods might be most important to work on incorporating,” says Lauren.
It’s completely natural for children to develop preferences for certain foods, but caregivers can still introduce healthier options in a way that feels non-threatening and encouraging. Here’s Lauren’s expert advice for caregivers who want to balance their child’s preferences with introducing healthier foods:
- Lead by example: If a child is growing up in a home that prioritizes balanced meals there is a good chance they will adapt to those same habits over time.
- Avoid short-order cooking: Avoid becoming a short order cook, as long as there is one item on the plate, they are willing to eat let them go ahead and fill up on that.
- Take it slow and steady: Slow and steady wins this race. Try not to overwhelm with something new and different every night. If you want them to try broccoli, as an example, stick to some familiar entrees for a few weeks and serve broccoli every night.
- Seek professional guidance when needed: If the list of preferred foods is really short, or it is impacting their growth, get additional medical providers involved to assess contributing factors.
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