10 ways to get kids trying new foods

The vote is in!

Half of you feel that your biggest problem feeding your family is that your kids don't eat enough variety. So, how do you fix that? How do you make your child's palate more adventuresome?
Here are my top 10 suggestions:


10. Give them time. A finicky toddler still has many years of restaurant meals, holiday food traditions and travel excursions to sample new flavors. He may only eat 10 fruits/veggies now, but that will grow with exposure.

9. Take them shopping. A farmer's market would be great, but a grocery store works too. Let them pick out a vegetable or fruit. Get them to pick one they already like and one new one. If you don't know how to eat the new thing, google a recipe.

8. Get technical. Learn something about the food you're trying to promote. Learn where it comes from, how it grows, how different cultures usually prepare it. Eat it in context.

7. Slow down. Too busy to enjoy meals or snacks with your family? Make a point to have one meal or snack each week where the point of the activity is to connect over food. Share your childhood food experiences with them. Talk with them about textures, flavors and colors of food.

6. Listen. Often kids just want to know their concern has been heard. If they don't go for something on their plate, say "I see all that XYZ still on your plate, what's up?" Listen, then repeat their concern. "So you're not sure what those chunks are in that soup? I see. Want me to tell you how I made it?" Solve the problem with them.

5. Praise praise praise! Let your kid over-hear you exclaim to another parent "you should have seen Billy today, he ate every bite of chicken on his plate." They will want to repeat to get more praise.

4. Eat together. Kids learn by example, if they see you try new things, they will try new things. Next time you're at a restaurant, pick something you've never had. Go on an add-new things-to-your-diet journey with your kid! She'll appreciate the companionship.

3. Make it relevant. Food is energy. Every kid wants energy to do the things that matter to them. Each kid's motivation will be different. Know what activities matter to your kid and let them know they'll have more energy for it if they fuel their body right. Academics count too. Have a brainy kid?Explain how protein and fat is essential for brain function.

2. Tie it together. When you see them do something requiring energy, thought, muscle, etc. tie it back to the food they ate that day. "That apple (carb) gave you the energy you used to climb that hill." "That chicken (protein) made your muscles so strong." "That avocado (fat) made your brain stick with that problem until you solved it." Teach them that food makes their body and brain work.

1. Enthusiasm! Be excited about the food you're eating. Your glee will rub off and she'll want to join in too. Next time you eat something wholesome that's delicious; a tart apple, a crunchy carrot, a juicy plum, exclaim, "There is a party in my mouth!"

Worried your picky kid will never reform? I've read articles that suggest taste preferences are set in childhood, but I disagree. With motivation and a healthy dose of enthusiasm, you and your kids can change your eating habits. I am a reformed picky eater!! I wouldn't touch a sandwich other than PBJ until I was in high school. I didn't like my spaghetti all mixed up as a kid and I just found out I enjoy cooked onions LAST MONTH!! I'm not ready for french onion soup yet, but bring on the minced onion and garlic meat combo. And....I might like nuts - the jury is still out, I didn't gag when I ate that cookie I sampled at playgroup this morning). After more than 30 years of hating nuts I might actually like them. How nutty is that??