Turn Picky Eaters into Healthy Ones

Simple solutions to get your child to try new things.

Kids are bombarded with new things every day—classmates, books and toys to name a few. It’s no wonder they are comforted by plain, white foods and favor meals we consider boring over more colorful options. Rather than battling it out with your picky eater, use a few of these strategies to cater to their tastes, while introducing new and healthy foods along the way. In the long run their diet and your relationship will benefit from a little practice and some old fashioned patience.

Make an offer. We all prefer choices to rules. Rather than pushing your children to try new foods, simply offer them. Serve all of your meals family style. Once your picky eater sees the rest of the family enjoying healthy foods on a regular basis, they will likely join you in due time.

Don’t be picky. Whether served family style or not, kids notice what their parents are eating. The most important thing you can do to encourage your children to try new things is to try them yourself. In addition to eating the specific fruits, vegetables and meats that you want your kids to try, step out of your own comfort zone. Make sure they see you eating exotic ethnic foods, unusual vegetables or cuts of meat that you’ve never experienced before.

Hide, but don’t sneak. Incorporate healthy or unusual ingredients into some of your child’s favorite recipes. Puree red peppers into tomato sauce before drizzling onto pizza crust. Chop up cooked broccoli florets, then mix with pesto and toss on pasta. Puree cooked sweet potato and add it to meatloaf for extra flavor. If your child asks, always to tell them exactly what they ate. It’s important for them to realize that they actually like these foods more than they think.

Add a little love. Almost everyone loves butter, cheese and bacon. Kids are no exception. The good news is that they are good for your children’s developing brains. Toss, sprinkle and season less popular foods with these palate pleasers. Taper off or add more of these incentive items as your children’s tastes change.

Try a new technique. A raw carrot stick and a roasted baby carrot hardly taste like the same vegetable. This is true of many food items. Make sure to try a variety of cooking techniques like sautéing, grilling or roasting before deciding that your child doesn’t like a certain food or food group. Many kids who do not like the texture of steaks or chops, turn carnivorous when presented with a tender braise of pork or beef.

Season with the season. If you really want your child to try new fruits or vegetables, be sure to offer them the ripest choices of the season. One mealy tomato or pithy orange is enough to turn some kids off of these picks forever.

Think small. Serve reasonably small portions of new foods to your kids. An entire bowl or plate of something unfamiliar is only going to make the challenge of sampling seem overwhelming. A taste should be just enough so that your child can experience the flavor and texture of the food. Once approved, you can pile on the regular portion.

Put kids in charge. Your kids may not be old enough to cook dinner on their own, but they can help with shopping and preparations. Bring your little one into the produce section of the grocery store and encourage them to pick one or two vegetables that they’ve never tried before. Then, give them an opportunity to peel, chop or season their choices with you. Chances are much higher that they’ll try something new if it was their idea in the first place.