Introducing new foods to children can often feel like an uphill battle. Children have a natural tendency to prefer familiar flavours and can be wary of anything new that you put on their plate. However, expanding your child’s palate is important for teaching them healthy eating habits and making sure they get all the nutrients they need. The key is to take it slowly and make the experience fun rather than forced. With some planning and patience, you can get even the pickiest eater to try new foods without too much drama.

Go At Their Pace
No matter whether you’re trying to introduce new foods to your own child or you’re a foster carer with a foster agency like Foster Care Associates, the same principles apply to help young children expand their palates. Don’t try to introduce too many new foods at once. Stick to offering just one new food at a time and wait a few days before trying another. Let your child set the pace instead of overwhelming them. Some children adapt to new foods quickly, while others need more time and repeated exposure before they’re willing to try it. Respect their pace instead of pushing too much too fast.
Involve Your Children in the Process
Make tasting new foods an interactive, educational experience. Take your child grocery shopping with you and let them pick out a new vegetable or fruit to try later. At home, have them help prepare the new food by washing, cutting, mixing or decorating it. This gives them a sense of control and ownership over the food, making it less scary. Praise them when they take a bite, no matter how small. This positive reinforcement helps motivate them to try again next time.
Pair with Familiar Favourites
Introduce an unfamiliar food alongside something you know your child already enjoys. For example, top broccoli florets with a bit of cheddar cheese sauce or offer sweet potato fries instead of regular fries. Serving new foods with familiar flavours helps make the experience more pleasant. Over time, you can begin to scale back on the familiar item as your child gets accustomed to the new food.
Offer Repeated Exposures
It can take up to 10-15 exposures before a child will accept a new food. Don’t give up after just one or two tries. Continue putting the food on your child’s plate during meals or offer it as a snack throughout the week. Eventually, they’re likely to become brave enough to take a small bite. Stay positive and keep exposures relaxed. If you pressure your child to try it, that will only make them more resistant.
Stay Calm with Setbacks
Don’t overreact if your child has a meltdown or refuses to try a new food after previously eating it once or twice. This is normal. Regressions happen as children work through new experiences at their own developmental pace. Stay calm, reassuring, and keep working through it. If your child flat-out refuses at that moment, respect the boundary, but try again in a day or two. Don’t give up or revert to short-order cooking multiple meals.
Expanding your child’s food horizons opens up a world of healthy nutrition and teaches good eating habits for the future. With creativity, patience and by making it a relaxed, engaging experience, parents can introduce an array of new foods without too much drama or power struggles.