6 Expert Tips to Expand Your Picky Eater’s Palate
6 Expert Tips to Expand Your Picky Eater’s Palate
Dealing with a picky eater can be challenging, but with these expert-approved strategies, you can help your child become more adventurous with their food choices.
The Rule of 15
Research indicates that children may need to be exposed to a new food up to 15 times before they accept it. Persistence is key. Continue to serve those green beans, and eventually, your picky eater might start enjoying them.
Food Bridges
Once your child accepts a food, use “food bridges” to introduce similar foods. If your child likes tomato on pizza, try adding red pepper next time, then offer both raw in a salad. If corn is a hit, mix in some peas or carrots. Even if the new foods are picked out, the exposure is beneficial.
Texture Versus Taste
If a child rejects a food, try preparing it differently. If steamed cauliflower is a no-go, serve it raw with ranch dressing or roasted to bring out its natural sweetness. Changing the texture can also help. A child who dislikes mushy cooked spinach might enjoy it raw and crunchy in a salad.
Model Healthy Eating
Children learn eating behaviors from their parents. Model healthy eating at dinner time. If your child avoids a dish, don’t pressure them. Serve yourself a generous portion and ask if they want to try. If they refuse, say, “More for me!” and enjoy it. Your enthusiasm might encourage them to try it next time.
Involve Kids in the Kitchen
Involving children in meal preparation can encourage them to try new foods. A study from Teachers College at Columbia University found that children who participated in cooking workshops were more likely to eat those foods in the cafeteria and even ask for seconds. Teachers College, Columbia University
Make It Fun
Family dinners should be enjoyable. Consider theme nights like Breakfast for Dinner, Taco Tuesday, or Finger Food Night. Involve kids in choosing the theme. During clean-up, play music and let kids pick their favorite songs to make the experience fun.
By incorporating these strategies, you can help your picky eater become more open to trying new foods, making mealtime a more enjoyable experience for everyone.
