How to Get Your Kids to Try Something New (Food Edition)

Daisy Stevens
Nov 10
3 min read

We've all been there: the battles at the dinner table, the wrinkled noses, and the chorus of "I don't like it!" before a new food even touches their lips. Getting kids to try new foods can feel like an impossible feat, especially when you're juggling busy schedules and picky eaters. But don't despair! Introducing new foods to your children doesn't have to be a stressful experience. With patience, creativity, and a few clever strategies, you can expand your child's palate, foster a love of healthy eating, and create more enjoyable mealtimes for the whole family. Let’s explore some practical and fun ways to encourage your kids to try new foods, turning mealtime battles into opportunities for exploration and delicious discoveries.

Why Expand Your Child's Palate?

More Than Just Nutrition

Introducing your children to a variety of foods is about more than just ensuring they get the nutrients they need; it's about fostering a lifelong appreciation for diverse flavors and cultures.

Benefits of Encouraging Kids to Try New Foods

Ensures a Balanced Diet: Provides a wider range of nutrients for optimal health and growth.
Prevents Picky Eating: Encourages children to be more open to trying new things and less likely to develop rigid food preferences.
Expands Culinary Horizons: Introduces children to different cultures and cuisines, fostering a sense of adventure and curiosity.
Creates Positive Mealtime Experiences: Reduces stress and conflict at mealtimes, making them more enjoyable for the whole family.
Develops Healthy Habits: Teaches children about healthy eating and encourages them to make informed food choices.
Connects with Brand Pillars: Promotes authenticity by sharing real family experiences, offers educational fun through culinary exploration, and strengthens tradition by creating shared mealtime memories .

Strategies for Introducing New Foods

1. Start Small and Be Patient

How it Works: Introduce new foods gradually, one at a time, and in small portions.
The Activity: Offer a tiny taste of a new food alongside familiar favorites, without pressure to finish it.
Example: Add a small sliver of avocado to your child's plate next to their favorite sandwich.

2. Make it Fun and Engaging

How it Works: Turn trying new foods into a game or activity.
The Activity: Use creative plating, fun food names, and interactive games to pique your child's interest.
Example: Cut vegetables into fun shapes with cookie cutters, create a "rainbow plate" with colorful fruits and veggies, or play "guess the ingredient" during meal prep.

3. Get Kids Involved in the Kitchen

How it Works: Involve your children in the process of selecting, preparing, and cooking new foods.
The Activity: Take them grocery shopping, let them help wash and chop vegetables, or allow them to stir ingredients during cooking.
Example: Let your child choose a new vegetable at the farmers market and then help you prepare it for dinner.

4. Lead by Example

How it Works: Show your children that you enjoy trying new foods by eating them yourself.
The Activity: Make a conscious effort to try new dishes and flavors, and talk about what you like about them.
Example: Order a new appetizer at a restaurant or prepare a new recipe at home and share your positive experience with your children.

5. Offer Choices and Respect Preferences

How it Works: Provide your children with some control over what they eat, while still guiding them towards healthy choices.
The Activity: Offer a variety of healthy options and allow them to choose what they want to try.
Example: Offer a choice between steamed broccoli and roasted carrots, or let them choose the toppings for their own homemade pizzas.

6. Don't Give Up!

How it Works: It can take multiple exposures to a new food before a child is willing to try it.
The Activity: Continue offering the new food periodically, even if your child initially refuses it.
Example: Serve the same vegetable prepared in different ways (steamed, roasted, sautéed) to see if your child prefers it prepared a certain way.

Real-Life Examples

The Smith family has a "try-it Tuesday" where everyone tries one new food each week.
The Jones family involves their children in grocery shopping and meal planning, making them more invested in trying new foods.

Make Mealtime an Adventure

Getting kids to try new foods is a journey, not a destination. By creating a positive and supportive environment, involving your children in the process, and being patient and persistent, you can expand their palates, foster a love of healthy eating, and make mealtime an enjoyable adventure for the whole family. So, embrace the challenge, get creative, and get ready to discover a world of delicious new flavors with your kids!

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