Introducing new foods to children

Introducing new foods to children

Picky eaters, sensitive taste buds, and the ever-present fear of a mealtime meltdown can make introducing new foods seem like an uphill battle. As parents, one of the exciting yet challenging aspects of raising children is introducing them to a variety of foods. Creating a well-rounded palate from a young age can positively impact their long-term eating habits and health. However, getting children to embrace new foods can be a daunting task. Below we explore some helpful tips and strategies from our YA Centre Cooks to make the process of introducing new foods to children a more enjoyable and successful experience. 


Start Early & Start Small  

Begin introducing new foods to your child early in life. You can start with simple, single-ingredient purees when they are infants and gradually progress to more complex flavours and textures as they grow. When they start transitioning to solid foods, expose them to a diverse range of flavours and textures. Start with small portions to avoid overwhelming their taste buds.  


Be a Positive Role Model 

Children often imitate their parents’ behaviour. Demonstrate a positive attitude towards trying new foods by incorporating a variety of items into your own diet. Your enthusiasm can be contagious, making mealtime a more adventurous experience for the whole family. 


Involve Your Child in Food Choices 

Empower your child by involving them in the decision-making process. Take them grocery shopping and let them choose fruits, vegetables, or other items they find interesting. By giving them a sense of control, they may be more open to trying new foods. 


Make it Fun 

Turn mealtime into a fun and interactive experience. Use creative presentations, such as arranging foods into smiley faces or using cookie cutters to shape fruits and vegetables. Turning the introduction of new foods into a game can make the experience more enjoyable for children. Consider naming dishes with imaginative titles, making the experience more engaging. 


Gradual Exposure 

Introduce new foods gradually, incorporating them into familiar dishes. This prevents overwhelming your child with too many new tastes at once. For example, if your child enjoys pasta, try adding a new vegetable or protein to the sauce. Gradual exposure can help them become accustomed to different flavours without feeling overwhelmed. 


Get Creative in the Kitchen 

Involve your child in the cooking process. When children participate in preparing meals, they may develop a sense of pride and curiosity about the ingredients. Encourage them to explore different cooking techniques and experiment with flavours. Allow them to assist in age-appropriate tasks like washing vegetables or stirring ingredients. 


Positive Reinforcement 

Reinforce positive behaviour with praise and encouragement. When your child tries a new food or shows interest in unfamiliar items, acknowledge their effort. Positive reinforcement can create a positive association with trying new foods. 


Be Patient and Persistent 

It’s normal for children to exhibit resistance to new foods. Be patient and persistent in your approach. Avoid pressuring or forcing your child to eat; instead, focus on creating a positive and stress-free environment around mealtimes. Repeated exposure to a food increases the likelihood that a child will develop a taste for it over time. 


Introducing new foods to children is a journey that requires patience, creativity, and a positive mindset. By incorporating the above strategies into your approach, you can foster a love for diverse and nutritious foods that will benefit your child’s health and well-being in the long run. Remember, every small step towards expanding their palate is a victory worth celebrating!