Are mealtimes at your home a constant battle because your child refuses to try new foods? Trying to introduce new and healthy foods to your child’s diet can sometimes feel like an impossible task.

However, with some creative strategies and a little bit of patience, you can encourage your child to expand their palate and develop healthy eating habits. Here are eight effective ways to make your child try new foods:.

1. Lead by Example

Children are more likely to try new foods if they see their parents and siblings enjoying them. Therefore, it is essential that you set a positive example by eating a variety of foods yourself.

Make sure to eat the same foods as your child, so they feel encouraged to try them too.

2. Make It Fun

Turn mealtime into an exciting and enjoyable experience. Use creative presentations, colorful plates, and appealing food arrangements to make the meal more visually appealing.

You can shape vegetables into fun shapes or use food coloring to create interesting dishes. When kids associate mealtimes with fun, they are more likely to be open to trying new foods.

3. Involve Them in Meal Preparation

Children love feeling involved and having a sense of ownership. Invite your child to help you with meal preparation. Let them choose some ingredients, wash vegetables, or stir the pot.

When kids contribute to making the meal, they are more inclined to eat it. Additionally, involving them in the preparation process can spark their curiosity and encourage them to try new foods.

4. Start Small

Introduce unfamiliar foods gradually. Start with small portions and combine them with familiar foods. For example, if your child is reluctant to try broccoli, you can serve a small portion alongside their favorite pasta dish.

As they get more accustomed to the new food, you can gradually increase the portion size. By starting small, you avoid overwhelming your child and make it easier for them to accept the new food.

5. Offer Choices

Children often respond better when given choices. Instead of presenting a new food as an ultimatum, offer them a few options to choose from. This way, they feel a sense of control and are more likely to be open to trying something new.

You can present two or three different vegetables and let your child choose which one to include in their meal.

6. Turn it into a Game

Create entertaining games around trying new foods. For example, you can make a “taste test” challenge where your child blindfolds themselves and tries different foods to guess what they are.

Another option is to have a “colorful plate” game where they try to fill their plate with as many different colored foods as possible. These games make trying new foods exciting and reduce the pressure associated with unfamiliar items.

7. Don’t Force or Bribe

Forcing or bribing your child to try new foods can create negative associations and resistance. Avoid pressuring them or using rewards to get them to eat. Instead, focus on creating a positive and relaxed environment around mealtimes.

Allow your child to explore new foods at their own pace, without any pressure or expectations.

8. Be Persistent

Children may need repeated exposure to a new food before they are willing to try it. Don’t give up after the first rejection. Continue offering the food during meals, even if your child initially refuses it.

Research suggests that it may take up to 15 attempts before a child accepts and begins to enjoy a new food. Stay persistent, and eventually, your child may surprise you by trying and enjoying something they once refused.

Conclusion

Encouraging your child to try new foods can be challenging, but with these eight strategies, mealtimes can become an opportunity for exploration and growth.

By leading by example, making meals fun, involving them in preparation, and starting small, you can gradually expand your child’s palate. Offering choices, turning it into a game, avoiding force or bribery, and being persistent can help create a positive environment around trying new foods.

Remember, positive reinforcement and patience are essential for helping your child build a healthy relationship with food.