3 Tips for Introducing New Foods
Mealtimes can be great opportunities for family members to come together and catch up with each other. It is common for children to build preferences for certain foods and trying new dishes is not always easy. There are a variety of reasons why children may not want to try certain foods. There may be sensory-based reasons such as a dislike for certain textures, smells, tastes, or even colors. Past incidents of choking or becoming sick can make certain foods feel dangerous. Your child may not want to try a new food simply because it is something new and unfamiliar! It can be helpful to take the time to let ‘strange’ new foods become normal additions to mealtime. Here are a few tips to keep in mind when introducing new foods!
The “no thank you bite” is a common method of addressing ‘picky’ eating where children are asked to take one bite of a new food before saying they don’t want to continue eating it. This method can be a useful and easy compromise if your child is responsive to it. However, every child is different and some may find this approach stressful. This approach may imply that they are expected to dislike the food. They may also view taking one bite of something they don’t want to try as the price for leaving the situation which can unintentionally increase stress surrounding trying new foods.
Build on what your child does like. Consider what foods your child already eats and enjoys. These can be great starting points when encouraging your child to branch out. Simple changes to liked foods may be accepted more easily than completely different dishes. For example, you could offer a different kind of apple, a different type of pasta, or red tomatoes instead of yellow ones. When looking for new dishes to offer consider foods that may fill nutrition gaps.
Turn ‘new’ into ‘normal’. Getting comfortable with new foods can take time but slow progress is still progress! Some children are comfortable with taking a bite of a new dish immediately, but others need more time to warm up to it. Offering a new dish 10-15 times before it is accepted is not uncommon. When introducing a new food consider adding a small amount to your child’s plate without the expectation that they have to try it. New dishes can also be offered through a self-serve option, giving your child control over what goes on their plate. Let your child play with the food and even make a little bit of a mess if they seem interested in it. Having positive interactions with food exploration is an important step in becoming more comfortable with new dishes. They might help with cooking the new food but not want to eat it yet, play with the food but not take a bite, or they may just smell the food. If they do eat all of what is provided, then consider serving a larger portion next time. Making newly accepted foods common meal items helps to maintain their level of comfort as well.
Removing expectations about whether or not your child has to try something new the first time it is offered can help reduce stress for both you and your child! Becoming comfortable with new dishes can take time and pairing new foods with liked foods can help ensure that they get the nutrition they need while expanding their tastes. Everyone is different and it’s important to use what works for your family!