Looking to transform your fussy eater to a more adventurous one?
For most parents, feeding children meals that are already acceptable and familiar makes mealtime easy and stress-free. But it should be an opportunity to expose your young ones to foods they don’t normally like, or eat. If you’re looking to encourage your kids to step into the unknown and mature their palate, SDN recommends the following strategies:
- Same time, same place
In order for kids to feel comfortable with trying new things, you have to ensure mealtime is a similar, structured experience. Serve the meals at the same time every day and use the same routine. Get them to wash their hands, pull out their chairs, and set the placemats and cutlery.
Give them notice for how long they have to wait before lunch is served (e.g. “Three more minutes until we have lunch.”) verbal and visual cues help to let children know that the meal will soon begin.
- Sit upright
Posture is essential with any child growing up, but during meal time it’s even more important. Make sure that the children have a stable posture, which means ensuring they are sitting in a supportive chair and their feet flat on the ground.
- Start small
Start off with small servings - particularly if you’re introducing them to new tastes and flavours. That way there’s little risk for wasted food. It also helps them to understand when they’re full and restrict overeating. Remember, second helpings can always be given!
- Mix it up
If you’re child has had a limited diet to date, start introducing them to new foods slowly and in small amounts. According to SDN, it’s best to serve them one of their preferred foods at each meal, plus one new food for them to try.
- Self-serve
Children should be encouraged to feed themselves as much as possible. And, where appropriate allow the children to serve themselves. For example, supply tongs from a central plate.
- Role model
Children will always look up to you for your lead. So when possible try and organise to eat together.
This will create a role model for them to mark their healthy eating habits against. When they see what you’re eating and the new foods you’re trying it makes it easy when you’re trying to expose them.
- Praise them
Nothing sparks encouragement more than verbal praise. If you notice your kids becoming more interested in the new food you introduce to them, then encourage them positively. Whether they’re looking at the dish, touching it, smelling, tasting, licking and of course, eating it! Mealtime should be a sensory experience, exploring the different ways you can engage food.
- Time keep
There’s nothing worse when you’re hanging around the kitchen an hour after you’ve served a meal, waiting for your child to finish. According to SDN, mealtimes should last no longer than 30 minutes. And ensure you create a clear routine for the end of each meal or snack: bowls are scraped into the bin, the table is cleared and their hands are washed.
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