How to introduce new foods to fussy eaters
Children often need to try a food many times before they will eat it without a fuss. It’s normal for them to be uncertain of new foods, which is an evolutionary mechanism designed to keep us safe form danger.
Here are some tips to try:
- Put a small amount of the new food on the plate with familiar food your child already likes.
- At first, encourage your child to touch, smell or lick the new food.
- Keep offering the food repetitively and regularly. Research shows it can take 10-15 exposures for a child to accept a new food.
- Present the new food in different ways. For example, on each occasion present in a variety of shapes, sizes and serve with different food combinations. You might find that while your child doesn’t like steamed vegetables, they do like them raw.
- Eat the new food with them. Seeing you eat can help them to realise that the food is safe to eat, which can make them more willing to try it.
- Involve your child in shopping and food preparation so that they get used to seeing and handling new foods.