How do I help my kids try new foods?

By: Dr. Jeanelle Murphy, DO

Thanks to Christie Clinic for sponsoring this content.

Encouraging young kids to try new foods can be a challenge. It’s important to make sure meal time is as relaxed as possible and that your child is hungry at meal time so try to avoid snacks or only offer one small healthy snack between meals if needed and not too close to meal time. Consider serving only water to drink with meals so they don’t fill up on sugary or high calorie drinks.

Offer a variety of healthy foods at meal time, expect your child to eat the meal provided and take the focus off of the food and put it on family time and conversation.

If your child refuses to try a new food, research and talk about the health benefits of that food as a family. If they still refuse encourage them to say a simple “no thank you, this is not my favorite” and encourage them to offer it to someone else at the table and move on. Continue offering that same food at future meals with other foods, and perhaps with a different topping option.  Making too much of an issue of your kids trying new foods or eating everything on their plate can turn meal time into a power struggle.

If there is a healthy food that your child consistently refuses to try, mixing it in with something else such as a smoothie or baked bread is also an option. Don’t give up too easily, sometimes a child has to try a food many times before developing a taste for it.

How do I help my kids try new foods?

By: Dr. Jeanelle Murphy, DO

Encouraging young kids to try new foods can be a challenge. It’s important to make sure meal time is as relaxed as possible and that your child is hungry at meal time so try to avoid snacks or only offer one small healthy snack between meals if needed and not too close to meal time. Consider serving only water to drink with meals so they don’t fill up on sugary or high calorie drinks.

Offer a variety of healthy foods at meal time, expect your child to eat the meal provided and take the focus off of the food and put it on family time and conversation.

If your child refuses to try a new food, research and talk about the health benefits of that food as a family. If they still refuse encourage them to say a simple “no thank you, this is not my favorite” and encourage them to offer it to someone else at the table and move on. Continue offering that same food at future meals with other foods, and perhaps with a different topping option.  Making too much of an issue of your kids trying new foods or eating everything on their plate can turn meal time into a power struggle.

If there is a healthy food that your child consistently refuses to try, mixing it in with something else such as a smoothie or baked bread is also an option. Don’t give up too easily, sometimes a child has to try a food many times before developing a taste for it.

Lastly, making a meal plan each week involving your child so they feel included in the decision of what will be served can help them be excited to try new foods. Consider shopping with your child and having them pick a new fruit or vegetable to try each week. Involving your child in dinner preparation can also help them take pride in the meal being served and therefore be more likely to try what’s on their plate.