How to Help Your Child Adjust to New Foods

Some kids really struggle trying new foods. Kids get labeled as “Picky eaters” which reinforces a negative view of themselves and really does nothing to improve relationships and the outcome of trying new foods. Much of what we consider picky eating is developmentally age appropriate and completely normal. Children have a higher concentration of taste buds that are ultra-sensitive to bitter foods and highly receptive to sweet foods. Sweet sensations have also been known to calm down infants and even relieve pain. It’s no wonder why many children prefer sweet treats.

Of course, we can’t indulge in every sweet treat and as parents our responsibility is to help our children make an informed decision about food that is in their best interest when they can’t. Here is my top 10 list of the best ways to introduce and adjust to new foods.

1.     The first thing we can do is change how we talk to kids about their food preferences. Instead of the word “picky” we can use the word “particular” or “specific” while we find new ways to introduce foods in a positive setting. This helps children to internalize their eating habits as positive and growing rather than anxious and more likely to turn down new foods.

2.     Let children play with their food. Studies show that kids who have hands-on time with food are more likely to choose those foods. Things like growing a garden, being part of meal prep all play a part in helping children to choose those foods at mealtime.

3.     Get rid of the clean plate club. The clean plate club is the idea that children should clean their plate at every meal. Studies show that encouraging children to clean his or her plate influences eating behaviors that lead to obesity. The clean plate club is a controlled feeding practice that can negatively affect food regulation skills as children age.

4.     Children should serve themselves. A new Cornell research study showed that the average child only eats about 60% of what they serve themselves compared to 40% when served by a caregiver. Adults eat an average of 92% of their food when they serve themselves. Unlike adults, children are still learning much about what foods they like and how much it will take to fill them up. It's natural for them to make mistakes and take food they don't like or over-serve themselves. What's less natural is for them to be forced to eat their mistakes.

5.     Talk about hunger cues. As you are having conversations about foods and nutrition at mealtimes, you can also talk about what it feels like to be hungry or full. Researchers at the University of Minnesota found that children who used hunger and fullness to guide their eating had better control over their physical wellness and body mass.

6.     Be patient with your child. When introducing a new food, start with one next to two others that know your child will eat. Don’t get frustrated if they don’t eat it right away, young children are more accepting of a new food once it has been presented several times.

7.     Change your timing. Sometimes offering food at dinner time can create stress and anxiety that can ruin a family dinner. Try snack time or breakfast instead when trying new foods.

8.     Start small. Adult portion sizes are way too large for little hands. So, make trying new foods easy by beginning with pieces so small that they literally be blown away while rewarding them with a follow up food they enjoy. Then, increase the portion of the new food while phasing out the follow up food.

9.     Rotate your food and offer acceptable choices. To get children into the habit of trying new different foods every day, don’t offer the same food two days in a row. You can say something like “You had carrots with dinner yesterday, today you can have cauliflower or peas, and tomorrow you can have carrots again if you want.” Offering acceptable choices makes trying new foods more successful.

10.  Build on success by “food chaining”. Food chaining is the idea of using a food that the child prefers to get them to try something similar. If your child loves chicken nuggets, it's likely going to be harder for you to introduce shrimp than another kind of chicken. Try introducing grilled chicken breast for that child and then move on to chicken with noodles or rice.