7 Ways to Get Kids to Try New Foods

Many kids go through a phase (a phase that may last years) during which they don’t want to try new foods. Getting them to open their mouths to allow entry to an unfamiliar food is like trying to gain entry into the Bullion Depository at Fort Knox!

Since my kids began eating solid foods, I’ve made it a habit to introduce new foods to them on a regular basis. My almost 4-year-old and my 2-year-old have both entered phases of not wanting to try new foods, so this has become increasingly difficult! I’ve tried numerous strategies to get them to try these foods. Not all of these have worked, but here are seven that have.

How to get kids to try new foods

• Be careful with language. I believe that the way we speak of new foods (our word choice, body language, tone, etc.) impacts how our children view the foods. For example, if I say something like “I know it looks funny, but we’re going to try _______ tonight,” then my kids won’t be enthusiastic about it. However, they tend to be more open to new foods when I use phrases like the following:
  • “Look at all the colors in this salad!”
  • “I’m so excited because tonight we get to try _______.”
  • “_______ is an awesome food because it is full of calcium. Calcium helps our bones grow strong.”
• Mix familiar and unfamiliar foods. It appears that kids feel intimidated when faced with a new food that is served on its own. However, I think they feel less intimidated when new foods are mixed with familiar foods. Personally, I like adding new veggies to spaghetti sauces and soups. I’ve also made muffins and fruit salads that contain unfamiliar fruits. How could you mix familiar and unfamiliar foods? In egg omelets? In casseroles?  In trail mix?
• Make sure they are hungry. My kids are much less likely to try new foods when they aren’t hungry. If they have a snack right before dinner, there’s no way they’ll try something new. Of course, at times like this they don’t eat familiar foods either…because they’re not hungry! I’ve found it helpful to make sure my kids consume small snacks and that they eat these well in advance of mealtimes. You might be surprised at what foods your kids are willing to try when they come to the table hungry!
• Don’t offer alternatives. I don’t want my kids to go to bed hungry, so it’s very tempting to give them an alternative if they won’t eat their dinner. The problem with doing this is that they quickly learn that an alternative is available and that they will get this if they don’t eat their food. Why would they try the beet if they know they’ll get a bowl of yogurt if they refuse it? Unless your child has some underlying health issues, he won’t starve because he only ate a few bites of his dinner. New foods become pretty appetizing when kids understand that they won’t get substitute foods.
• Don’t make them eat an entire serving. When I introduce a new food to my kids, my expectation isn’t that they are going to love it and gobble it all up (though this certainly would be nice). My expectation is that they will try it! They may not like it right away, and that’s okay. I’m introducing new foods so they get used to a variety of flavors and have the opportunity to consume a diet rich in nutrients. Thus, I ask them to try it. I assure them that they don’t have to eat all of what I’ve put on their plates, but they need to eat a bite and see what they think of it. When our kids know that they don’t have to eat a lot of a new food, it really takes the pressure off.
• Get them involved. When I let my kids get involved in the process of preparing a particular dish, they feel proud of their work and are eager to eat it and to get others (like Daddy) to try it. There are lots of ways that we can get our kids involved in preparing foods. They can help us pick veggies in the garden, they can grocery shop with us and choose interesting produce to try, they can stir batters in the kitchen, etc. Get creative and try a few options to see what works with your kids!
• Be a good role model. Like in so many other aspects of life, our kids look to us to see how they should respond and behave. If we are hesitant to try new things, then they’ll be hesitant. On the other hand, if we are enthusiastic, then they’ll be enthusiastic. Expressing excitement and indicating our approval (e.g., “Mmmm, this is yummy,” “Isn’t this great?”), can go a long way in helping our kids feel comfortable and even eager to try new foods.

Even if you try all of these strategies and they don’t work, it’s so important that you keep trying! After all, a child can’t try a new food if it isn’t on his plate. Moreover, researchers have found that many kids need up to 12 exposures to a new food before they will like it (source). In other words, if we give up after trying to get them to eat a given food one time, then they may never come to like it.

I know that some of you may feel frustrated because you’ve tried all of these strategies and nothing has worked—your child will still only eat a few familiar foods. If this is the case, then it might be time to speak to your child’s pediatrician. It’s possible that something is going on that needs to be evaluated and treated by a professional.

What works for your kids? How do you get them to try new foods?