November 5, 2024

Should I Make My Child Try A New Food If They Don’t Want To?

By Rebecca Appleman, RD

It is a very common goal for parents to want their children to be expansive and accepting eaters. Sometimes we forget, however, that this is a skill that is developed over time, and not just immediately attained or inherently baseline for most children. It is entirely normal for children to be hesitant about trying new foods. Understanding your child’s perspective when it comes to trying new foods can ease their fear, and accepting that new food introductions are a process instead of a one time event will decrease your stress and make eating experiences smoother.

Understanding your child’s perspective

Kids experience discomfort with newness around food in the same way they may experience discomfort with any other type of newness – such as a new school classroom, a new care provider, or a new playgroup.  The way a food tastes may not be a child’s only hesitation; the way it looks, smells, or feels to the touch can also make a child feel uneasy about trying a new food.  You will have the most success introducing new foods if you remain patient and uninvested in the outcome of how much they eat of the food or whether they seem to really like it at any one moment.  “Liking” a food takes repeated exposures over time, so just be patient and keep presenting a variety of foods for your little one to try.

Some useful strategies to trying new foods:

• Introduce new foods at the most comfortable time for your child: There is no rule that new foods must be introduced at a mealtime; if mealtime is more stressful in general, then it may make sense to try introducing a new food during snack time, alongside a food that is already well accepted.  What’s most important is that the environment is calm and that you’re present with your child, and ideally enjoying the food with them.
• Explore a food through play: New foods often have new textures that may intrigue your child – let them play with it in their fingers or little hands – they may just pat it with their fingers or squish it or even put it to their lips. Depending on the sensitivity of your child, these all count as trials.  Keep repeating them and there is an increased likelihood the food will eventually be chewed and swallowed!
• Stay calm: Creating a low-pressure environment is crucial. Forcing or pressuring a child to try a new food or to consume a certain amount of any particular food can create a negative association with the food and eating in general. Instead, encourage curiosity and let them explore at their own pace. Try not to get overly invested in the immediate outcome and think about long term healthy patterns.
• Eat with your kids: Lead by example; children are more likely to try new foods if they see the trusted adults in their lives enjoying them as well. Eat the new food in front of your child and express your enjoyment. Your positive attitude can be contagious.
• Pair the new with established faves: Instead of presenting a single new food on its own, serve it with alongside a readily accepted food. If they have a food they like on their plate, they might be more inclined to try the new food, as well.
• Tiny and mighty! When introducing a new food, be careful not to present an overwhelming portion – or a real “portion” at all. For example, if green peas are new, put 1 or 2 well cooked peas on your child’s plate or tray.  Observe what they do with it and then help them along by showing them the way you eat it.  You can also touch it with your finger to show them how it squishes or combine that little green pea with a bite of a soft meatball or piece of pasta to demonstrate that foods can be eaten solo or in combination with other foods.  In so doing, you’re showing your little one that eating is a flexible experience.

It might take several attempts before a child is willing to fully consume a new food, but remember, interacting with a new food at all is part of the process. Be patient and keep the experience positive. Remember, it’s a journey, and each child’s pace is different. By creating a supportive and understanding environment, you can help make the process of trying new foods a positive experience for your little one and for yourself!