3 Mistakes Parents Make When Introducing New Foods to Older Kids

Introducing new foods to your older kids can be challenging, but avoiding these common mistakes can make the process smoother and more successful.

WHY IT MATTERS: Kids who are willing to try new foods tend to have a greater variety in their diet, which is associated with better overall health. However, parents often make three common mistakes when introducing new foods. Let's explore these mistakes and discuss strategies to counter them.

Mistake #1: Offering Too Much of a New Food

Imagine being served a plate with a mountain of peas. You've never seen peas before—they're green, wrinkly, and unfamiliar. Most kids would say, "No, thank you," and be reluctant to try even a little bit.

What to Do Instead

Offer a small amount, especially when it's something new. If your child is very reluctant to try new foods, you might start with just a single pea on their plate. The goal is to get them to taste it, not to eat a full serving.

De-emphasize eating the new food and focus on the experience - and success - of trying something new.

Mistake #2: Offering Only New Foods

Serving a meal made entirely of new foods can be overwhelming for kids, especially picky eaters. This can make them even more reluctant to try anything.

What to Do Instead

Pair new foods with something familiar. This helps your child feel more secure and willing to taste something new. For example, if you're introducing peas, serve them alongside a favorite dish. This approach makes the process of trying new foods less intimidating.

Mistake #3: Not Offering the New Food Often Enough

Kids need multiple exposures to a new food before they accept it. Often, parents take a child's initial reluctance as a sign that they will never eat that food.

What to Do Instead

Offer the new food multiple times - over and over and over! And remember that exposure can happen outside mealtime, while grocery shopping, gardening, and at snack time. Letting your kids explore with all their senses can also help them become more familiar with new foods more quickly.

PRO TIP: Try offering the same food in different forms, cooked differently, and seasoned in new ways. For example, if your child doesn't like a new veggie raw, try roasting it. If steamed is too plain, try roasting or adding new roasted isn't vegetables, try braising or broiling them. Experiment with different cooking methods and flavors to find what works best.

The key is consistency and variety in preparation.

Wrapping it All Up

Introducing new foods to your kids is essential for expanding their diet and ensuring they receive a variety of nutrients. Avoiding these 3 common mistakes parents make when introducing new foods to older kids can make the process smoother and more successful. Remember, the goal is to make tasting new foods a positive experience that leads to a more varied and healthy diet.

Remember: the goal is for your kids to become comfortable tasting a new food, not getting them to eat that food the first time they encounter it.

By addressing these three common mistakes, you can help your child develop a more adventurous palate and a healthier relationship with food.

Happy tasting!

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