Adults often enthusiastically introduce a new food, only for a child to reject it. Perhaps the adult offers it a second time. But if a child refuses to eat an unfamiliar food for the third time, most adults will give up and assume they just don’t like it and won’t eat it. The truth is that after three tries, the process of developing a preference or liking for a new food is just beginning! Many children (from babies to teenagers) are reluctant to try new foods. It is a phenomenon called neophobia and literally means fear of new foods. I know firsthand about this as I struggled miserably with it as a child and some of it has carried over into my adult life. New foods, even as an adult, make me feel anxious and embarrassed if I’m in a public place or at someone’s home. Studies tell us that food preferences can be developed and the earlier children experience this, the better. Under the right circumstances, initial negative responses to new foods can change to positive ones. The key is to give children repeated opportunities to touch, smell, and taste the new food. Food preferences develop slowly with repeated exposures, such as slowly lowering yourself into the water until you are comfortable with it.
When you first expose a child to a new food, it should be without any pressure or expectation. Being forced to try and eat the new food is a recipe for failure. The first few exposures can be called “no thank you” servings without the expectation of eating, but of touching, tasting, smelling and talking about it. It is important to use your fingers and tongue to touch and feel. Other levels of exposure to a new food will also lead to success. Buying the new food with your child can create a feeling of ownership of it. The preparation of the new food is another level of exposure that can lead to acceptance. Washing, preparing, serving everything also contributes to acceptance. Vegetables and meats are the most likely foods that require many exposures to be accepted. They are also two food groups that have a very high nutritional value.
Getting the kids involved in gardening and growing some of the vegetables is one of the best ways to build buy-in. Very small gardens, terraces with pots or small window boxes can be used to grow peas, tomatoes, green beans, peppers, carrots and broccoli. Planting the seeds, watering the plants and observing the development and growth is fascinating for children. When they can finally harvest the vegetable, the excitement will be a strong motivator to try and eat it! Helping prepare meat recipes, using sauces for dipping, cutting or making small portions will help children accept some of the protein in their diet. Using chicken wing drumettes instead of a large piece of chicken is fun for kids. Making little meatballs instead of meatloaf is also more appealing! You can sing the song “On Top of Spaghetti” while you make them! It is always important that familiar meals be served along with the new food so that sufficient nutrition is consumed.
