Check out these tips
Take away the fear of the unknown by uncovering the benefits
of a nutrient dense diet.
Start At The Source
Children aren't always familiar with the foods that their parents feed them. Not knowing what something
is or where it comes from can make it unappetizing. Consider taking kids to a farm or garden to show
them where produce grows. Let them pick the fruits and vegetables themselves.
Bring kids into the kitchen and let them get involved in the preparation of food by washing and peeling
produce, adding ingredients to a pot, or anything else that might be safe and engaging. The more
involved they are in the process the more interested they will become in the ingredients they are
Cook And Taste
A great cook tastes what they're making as they go making sure the flavors stay balanced.
Encourage children to do the same. Show them how the flavor changes after you add a second
ingredient like salt or honey. Ask them to taste and tell you if it needs more of something. The idea of
tasting is much less intimidating when it is done in the name of research.
Invite A Friend
Including a willing participant to be involved in your food explorations shows kids that it's not so bad
since someone else is following your suggestions. By including your spouse, a family member, or
trusted friend, you can not only ease concerns about trying new foods but also bond together.
Let them help you pick out a recipe by searching for those that pertain to the ingredient you picked from
the garden, or grocery store. Read the ingredients list and let them ask what certain unfamiliar
ingredients are. Answer by looking it up and showing them a photo, explaining the flavor. After you've
decided on a dish together, go the grocery store to by the remaining ingredients. Make sure they stay
involved by helping to find the listed ingredient.
Keep It Mild
Avoid recipes with strong flavors. Children usually have extremely sensitive palettes, so sour and bitter
foods may appear supper sour and bitter! Mild flavors are usually best to work with while avoiding
ingredients such as cumin, curry, cilantro, grapefruit, chili pepper, collard greens (and other bitter
greens) and anything that you child may have an aversion to.
Don't Force It
Avoid forcing a child to eat anything they don't like. Instead, revisit the food in about a year after their
taster has changed. Try it prepared in a different way, (in sauce or cheese, etc.). Explain to them
that as they mature they will start to like more varieties of flavors. This works great on kids because
they all want to be mature, so they will try to like something just prove that they are growing up.