Getting Your Family To Try New Foods

Does your house turn into a battleground when you offer a new food to your children? Is it easier for you to give them what they want instead of trying new foods and recipes? When given a choice, does your child want the same old food over and over again?

If these are concerns in your home, don't panic. This is common for many of us. So what should we do?

First, look at your own eating habits. Children learn their habits from the adults they live with. When they observe good habits, they develop good habits and tend to be better eaters throughout their lives. Of course, the opposite applies, too.

Everyone has special likes and dislikes, and your favorites can't be pushed on your family. If one item or one meal doesn't please the family, try another. Or try preparing the food a different way. But try to always offer good choices.

It's not uncommon for young children to go on food jags where they want the same food every single day. The foods most commonly asked for are peanut butter sandwiches, macaroni and cheese, dry cereal, and so on. These are all nutritious foods for children, so don't be too concerned. You may be bored with the preparation, but the kids will soon move on to something else.

If you are concerned about offering a wider variety, make small changes that might appeal to your child. For example, offer peanut butter and applesauce sandwiches, or peanut butter and banana sandwiches, in a tortilla. Or try a new cereal. If you still find yourself with a stubborn child and the food jags persist – they can go on for months at a time – continue to offer other fun, colorful, and creative choices.

The more opportunities your child has to experiment with and taste various foods, the more he or she will enjoy and be willing to try new foods. Make the experiences pleasant ones. Don't force or bribe a youngster to eat. You will only set yourself up for unpleasant mealtimes and foster negative attitudes toward food.

When offering new foods, try to:

Set good examples by serving everyone the same foods and eating those foods yourself.
Offer new foods at the beginning of a meal, when your child is most hungry.
Present new foods with at least one food your child already likes.

Some other important points to keep in mind are:

Your responsibility is to provide a variety of healthy, nutritious foods; your child's responsibility is to eat them.
Don't punish, force, or bribe your child with food.
Don't console your child with food. It isn't something that we want tied to our emotions at an early age.
Set house rules: You don't have to eat it all; just taste one bite.
Start with small portions and let him ask for more if he desires.
Let your child fill his or her plate from the choices available. Ask the whole family to take only what they will eat.
Allow your child to help with meal preparation and table setting. Mealtime is more interesting if everyone has a role in preparing for it.

When your child refuses a certain food, here are some options to try instead.

If your child doesn't like... Red meat
Try instead
Eggs, poultry, fish, peanut butter, dried beans or peas

Why?
These are not as tough and difficult to chew. They are also good protein sources.

What else can you do?
Cut meat into tiny pieces. Use cooking methods that tenderize tough meats, such as marinating.

If your child doesn't like... Green vegetables
Try instead
Orange or yellow vegetables: carrots, squash, corn, sweet potatoes

Why?
These are not as bitter. They have a comparable nutrient value.

What else can you do?
Offer raw vegetables with dip.

If your child doesn't like... Any vegetables
Try instead
Fruits: apple, banana, pear, grapes, cantaloupe, watermelon

Why?
They have a comparable nutrient value.

What else can you do?
Try fruit and vegetable juices.

If your child doesn't like... Milk
Try instead
Yogurt, cheese, pudding, cottage cheese, or flavored (chocolate, strawberry) milk

Why?
These are also good calcium sources.

What else can you do?
Incorporate milk into food preparation. (Add milk to scrambled eggs, soups, etc.)

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