Feeding your child can be a frustrating experience. You know how important it is for them to eat well (and you’re right!), but they may resist trying new foods, turning mealtime into a battle. Fortunately, there are several ways you can encourage your child to try new foods.
Positive Encouragement
Yelling at or forcing your child to eat something they don’t like—or are unfamiliar with—will almost never work. Mealtimes should be pleasant, and with positive encouragement, your child is more likely to try new foods. Start slowly by introducing one new food at a time. Children are often neophobic, meaning they fear new foods, and it may take up to 10 tastes before they accept and enjoy it. Ask them to try a small portion and praise them when they do. The next time, offer a little more, and again, praise them for trying it. Over time, the food will become more familiar, and they will start eating it without needing prompting.
You can also discuss the food with your child. Explain where it comes from and how the body uses it. For example, you might talk about how carrots help improve night vision (seeing in the dark). If they understand that the food helps them stay healthy and grow tall and strong, they are more likely to eat it.
Be a Role Model
You can’t expect your child to eat new foods if you’re unwilling to try them yourself. Children tend to mimic their parents’ behavior, so if they see you trying and enjoying a new food, they will be more inclined to do the same. If you make a fuss or refuse to eat a balanced meal, they’ll likely follow your example, and you’ll have no basis to ask them to do otherwise. When eating, make sure to mention how good the food tastes and how well it is cooked. Positive reinforcement will encourage them to follow your lead.
It’s also important that all parents in the household are on the same page and consistently apply these strategies. If one parent works hard to set a positive example while the other does not, it will be much more difficult for your child to develop a taste for new foods. They may also use the non-enforcing parent as an excuse to avoid trying new things.
Get Them Involved
A great way to encourage your child to eat a wider variety of foods is to get them involved in the food process. They can help with cooking, choosing recipes, or shopping for groceries. Ask them which recipes they would like to try, or invite them to help you plan your weekly meals. If they’re old enough, you could even challenge them to modify a recipe or create one based on a particular food. For younger children, they can help set the table or serve the food. They may also enjoy growing their own fruits, vegetables, or herbs. By participating in these activities, they not only learn about food but also gain valuable skills for the future.
Don’t Use Food as a Reward
Avoid the common saying, “If you don’t eat your dinner, there won’t be any dessert!” This sets up the idea that dinner is something to be endured, while dessert becomes a reward. Children may start to view dessert as something to be earned, which could lead to using it as a way to comfort themselves in the future. Instead, emphasize that there are no “good” or “bad” foods—just foods that they should eat more of, and others they should eat less of. You can also refer to this article to learn more about the impact of using food as a reward.
Make Meals Fun
It’s important to make mealtimes enjoyable for your child. Make sure mealtimes are family times by sitting at the table and turning off distractions like the TV. Use the opportunity to talk about your day and encourage conversation. You can also make meals fun by trying different themes, such as an Italian night with homemade pizza or a Chinese night with chopsticks. Inviting family and friends over can add to the fun, making your child feel more relaxed and open to trying new foods.
Mealtimes don’t have to be a battle. By making them enjoyable and introducing new foods with positive encouragement, you may be surprised at how willing your child is to try new things when they’re presented in a fun and supportive way.
