Who doesn’t know a toddler, young child or even an adult who is considered a “Picky Eater?” There can be many reasons why people resist eating certain foods. Perhaps a taste that is too strong. A texture that is odd. Or, even a negative association that influences a person’s food choice. It’s important to eat a variety of foods to get enough vitamins and minerals for good health. If you happen to have one of these little food critics, there are several creative ideas you can try to encourage them to taste and try new foods.
Start early - Habits are hard to break, so it’s best to help kids develop good habits around food choices when they are young. Once it’s developmentally appropriate, offer a variety of foods so little ones have early and repeated exposure. This CDC (Centers for Disease Control) article "What, When and How to Introduce Solid Foods" provides guidance on starting solids and exploring possible food allergies.
Be a good Role Model - One of the most effective ways to encourage kids to taste and try new foods is for the adults in their lives to model the desired behavior. Older siblings, Aunts, Uncles and Grandparents can also be great role models. Kids look to adults for guidance, so when they see others choosing and eating a variety of foods, little ones are more likely to join in. Make sure to place the same foods you are offering kids on your plate too. Describe what you like about the food and try it together.
Make it Fun! - Eating is a social behavior and can come with a lot of fun and enjoyment. Spark some excitement into snack and meal times by introducing colorful utensils, word games and even stickers to reinforce good choices. Games can include coming up with silly names for a particular food such as “Tasty Trees” for broccoli spears or “Moon Squirters” for juicy cherry tomatoes. Inspire kids to try new foods when you share this "I Will Never, Not Ever, Eat a Tomato" read aloud book with them.
Family Time - Kids love to help in the kitchen. There are a variety of skills to be learned which can inspire a healthy interest in food. Families can spend time together choosing recipes, shopping, preparing and cooking food. Check out this blog on "Cooking with Young Kids" for fun ideas and yummy, kid-friendly recipes.
Don’t Give up! - Fortunately, taste buds, interests and openness to trying certain foods can change quite a bit throughout a lifetime. Keep offering various foods to children as they are growing. They might not like a particular food at first, but might like it later in life. Some experts say it can take eight to fifteen times of offering a new food before the food is accepted. This blog, "Liking New Food Takes Time", outlines what to expect when offering new foods and provides several fun recipes and ideas you can try with your kids.
