The world of food is vast and exciting! Parents train their kids to try new dishes as early as possible to broaden their palate. But what if you’re trying to get both your kid and your partner to be more adventurous when it comes to their meals? Don’t worry, we’ve got you covered! Here are some tips to encourage your kids and the other picky eaters in your life to expand their culinary palate.
Picky eating is normal
Being overly-cautious to try new things is a perfectly normal human response. This is why picky eaters will mostly show resistance when it comes to new foods and unfamiliar flavors. It’s common for them to flat-out dismiss a dish that’s foreign to them but don’t let this frustrate you. For your message to get through, understand that this is a marathon, not a sprint. You don’t expect them to like a dish the first time, right?
Always encourage a taste (or two!)
Consistency is important. By regularly introducing them to a variety of flavors, it’ll become a habit for them to give new things a shot. Every time there’s a new type of dish on the table, encourage them to have a taste. If they don’t like it, don’t push it! Research says it might take 10-15 tries before a toddler learns to like a certain type of food. Chances are there will be other chances for them to try the same dish again. Pushing them to like something the first time may result in more unnecessary resistance. The last thing you want is to turn the dinner table into a shouting match, right?
Offer small portions
New foods can be overwhelming. To avoid this, make sure to start with small portions so they wouldn’t feel intimidated. For instance, you can start with two pieces of broccoli, a piece of asparagus, or a handful of grapes. Remember, starting small keeps the fear at bay. They also wouldn’t feel forced to finish something that they don’t like. And, if they happen to like it, offer seconds!
Expand on something they already enjoy
Do they like pizza with mushrooms? Try swapping in broccoli! Do they like mashed potatoes as a side? Try giving them mashed squash next time! This tip also works with dishes that they’re accustomed to. Mac and cheese? Add a sprinkle of peas! Banana smoothie? Throw in a handful of spinach! By doing so, you are introducing them to new ingredients by adding a new twist to dishes that they already enjoy.
Talk them through the process
It’s vital for picky eaters to understand why you want them to try new foods. You will need to gain their trust early in the process for them to believe in the importance of your cause. You must also be prepared for any questions that they may ask about a certain flavor or a certain dish. The more transparent you are, the less resistance you’ll get.
Encourage conversation
Once they’ve tried something new, ask for their feedback and allow them to explain why they did or didn’t like the dish you gave them. Encouraging this type of conversation over the dinner table enables your child to be more descriptive with the words that they use and veer away from just saying “like” or “dislike”. It’ll also allow you to better understand the flavors and the textures they prefer. Having this open dialogue with the family creates an opportunity for everyone to pitch in what the next meal should be and get them excited about it.
Involve them in the process
Children are more motivated to try unfamiliar dishes if they’re involved in prepping. The next time you go grocery shopping, ask them what sort of vegetables they are curious about and explain how this vegetable could be good for them. Now that you’ve piqued their interest, follow it up by involving them in the cooking process. Asking for their help in the kitchen and exposing them to all sorts of ingredients will make the finished product more appealing and enjoyable for them. The more they feel like they have a say in the matter, the likelier it is for them to try new things!
Put your money food where your mouth is
Simply put, be a role model! If they constantly see you trying out new stuff, they would be more inclined to try it with you. For example, if you want your child to try a healthy fruit smoothie, make sure they see you trying it as well. You don’t expect them to listen to you if you don’t practice what you preach, right? If your picky eater is an adult, the more of a role model you should be. Take the lead and try new activities like picking out a new restaurant together, attending a cooking class, or participating in food festivals to make sampling new foods more engaging and fun.
Stay firm
There will be times when, despite our best efforts, picky eaters will still stay picky about the food they eat. The best course of action to take is to stay calm but firm. Give them constant reassurance the food you’re giving is beneficial for them. Avoid offering bribes or rewards whenever you tell them to try something new as this takes away their attention from the food.
Build on success
Once you’ve found something they like, don’t forget to ride the momentum! It takes time for picky eaters to like a certain type of food. However, once they learned to like a new dish or a new ingredient, they will be more inclined to give another new dish a shot!
Final thoughts
It’s perfectly normal for just about anyone to go through a picky eating phase. Stay patient! While introducing new flavors is critical, it’s important to make it a habit for them to get used to trying new flavors. Whether as a dinner routine or a snack option, having a strong commitment to presenting a variety of tastes can definitely turn picky eating around!
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