Are you worried that your picky eater isn't getting the right nutrients?
Parents of picky eaters often wonder if their kids are getting the right nutrition for healthy growth and development. When your kids are finicky, it can be really difficult to serve nutritious foods that you know they will eat.
Let me first say that it's completely normal to feel frustrated and concerned about your child's eating habits. Every parent wants their child to thrive, but the reality is that navigating mealtime battles can be challenging. Understanding that picky eating is a common phase for many children can help ease some of the stress of feeding your finicky eater. With patience and a few strategic approaches, you can expand your picky eater's food choices, helping them to try new foods and develop healthier eating habits.
Here are 6 eating coach-approved strategies for how to get kids to try new foods:
1. Pair New With Familiar to Expand Your Picky Eater's Food Choices
Introduce new foods alongside your child's favorites. Include a small portion of the new food on their plate with familiar foods a couple of times a week, preparing it the same way each time for consistency.
For example, mix small pieces of cooked vegetables into pasta to blend something new with something they already like. It might take a few tries, but your child is more likely to try the new food eventually.
2. Be a Sneaky Chef
Get creative by cooking and pureeing new veggies or other foods, then sneaking them into sauces or mixing them into ground beef, turkey, or chicken for meatloaf, burgers, meatballs, and more. This boosts nutrition and can help your child gradually develop a taste for these foods in their original form.
3. Go for Healthy Add-ins
Sprinkle tolerated nuts, seeds, or grated cheese on top of veggies, or melt low-fat cheese over them. Add healthy oils like flax, olive, or coconut oil to favorite foods. Mix berries into cereal or yogurt. Experiment with soups that have different combinations of veggies and beans. These are just a few ways to expand food choices, boost nutrition, and help your child get used to new flavors and textures.
4. Make Foods Pleasing To the Eye
Presentation is so important to kids! When possible, cut new foods into fun shapes using cookie cutters, or arrange them in interesting ways on the plate. Try putting new vegetable slices on a burger, or new fruit pieces on a pancake or waffle shaped into a smiley face to encourage your child to try the new food. Experiment with serving fruits or veggies on a stick and let your kid in the kitchen help make these fun and delicious rainbow kabobs.
5. Keep It Simple
Keep meals straightforward by starting with familiar dishes and gradually introducing new foods. For example, serve easy-to-prepare meats like broiled chicken or meat patties. Pair these with a salad and a nutritious carbohydrate, such as a whole grain or a vegetable. This approach ensures your family gets great nutrition without spending too much time in the kitchen, and it allows you to build on simple meals to explore new flavors together.
6. Keep It Fun
Kids love finger foods! Try some fun, kid-friendly recipes like ants on a log (celery filled with peanut butter and topped with raisins). Raw veggies can be more appealing when served with a favorite nut butter, hummus, guacamole, or other dip. You can put these out as snacks before dinner. Involve your children in preparing the salad or other parts of the meal. When kids help make or arrange their food, they're often more willing to try new things.
It's very common for kids to need to see a new food 10-20 times before giving it a try or deciding they like it. Patience is key when trying to broaden your picky eater's food choices. Instead of getting into power struggles, keep offering the new foods and adjust how you present them if needed.
Reinforce your child for trying new foods with praise or small rewards. Positive reinforcement helps build their confidence and increases the chances they’ll keep exploring new tastes.
Entice your child to try new foods with fun incentive sticker charts.
Keep focusing on this healthy goal by staying consistent and patient. Celebrate every small win, whether it’s a single bite or a new favorite food, and acknowledge your child’s efforts with lots of praise. Positive reinforcement not only boosts their confidence but also encourages them to keep exploring new tastes and textures.
Remember, building healthy eating habits is a journey, so stay supportive and make mealtimes enjoyable. When it comes to making progress getting your child on board, be sure to extend the same grace to yourself as you work to build a better eater. Over time, your persistence and encouragement will help your child feel more comfortable with food and more open to exploring new flavors.
All blog content shared through HealthSmart! Kids is for informational purposes only and not to be construed as medical advice. Always talk with your qualified health care provider for managing your health care needs.
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