“Mama, what’s for dinner?”
For those of us who’ve ever had a fussy eater, this question can make you break into a sweat. You’ve spent all this time, and money, making a new recipe. A wholesome family meal, which looked fabulous on screen, sporting 5 shining starts and rave reviews from other people telling you how much their family liked it. But what about your family?
If you’ve every had this situation, and found it an epic fail, don’t despair. Take a few steps back and look at where the opportunities lie to improve your success rate; it could be about timing…
Being exposed to new foods at the dinner table can be too confronting for children who have difficulty with food variety.
The eating environment at dinner can be a little overwhelming for some young children; it may be loud or rushed, or they may sense their parents stress or expectations about the meal ahead. On top of all of this, young children can be very tired come this time of day.
To improve your strike rate with eating new meals, allow kids to be introduced to new foods well ahead of time, with no expectation that they have to eat it. This can be as hands on as you and your child are happy for!
Print out the Australian Guide to Healthy Eating . Point out different ingredients and talk with your child about which they have tried, those they like, or dislike, and why. See if you can pick any similarities between foods they either like or dislike. Ask what can be done to different foods to make them taste better to to them.
Give your child a grocery catalogue or a food recipe magazine and a pencil or Texta. Sit together and ask them to circle foods or recipes that they’d like you to try (you can get ahead of the game and tear out the confectionary and soft drink pages, or anything else you’re keen to avoid!). Older children may like to cut out pictures and stick them on to a shopping list.
Take your child to the fruit and veg shop. Ask them to collect the food that you need and place it in the trolley or basket. You don’t need to ask if they will eat it, the aim is to have them exposed to the food, learning its name, and touching it as it goes into the basket.
While you unpack groceries into the fridge and pantry, talk to children about the great things that eating good food does for their bodies. “This meat will help to make you strong”, “This brown rice will give you energy to run fast”, “This salmon will help to make your hair shiny”… whatever works for your child’s age and interests!
Kids can participate in meal preparation. Young children may have their high chair placed in a safe place within the kitchen so they can view food preparation, and be given small pieces of food and utensils to “help” and play. Older children can participate in preparing parts of the family meal, to have a sense of ownership over the food.
Food doesn’t have to come from a shop! A simple but effective way to have children become familiar with new foods is to grow them yourself. Kids love colour, so if you have the space, try to grow a range of different coloured fruits, vegetables and herbs in pots or your backyard. If ‘greens’ are a problem in your home, try milder or sweeter varieties to get the ball rolling, such as snow peas, cucumbers or even avocados.
And remember, there are lots of times in the day to try a new food or meal. If your child is happier and more willing earlier in the day, consider making brunch or lunch a key time to try new foods. Set up a picnic on a rug, or play restaurant at your child’s play table if you want to help them have some fun with new foods.
So, what to do when dinner time comes around? Check out out post on “Happy Meal? How to make dinner time more successful and enjoyable when feeding your young family”
Over the years we have helped lots of families improve their child’s eating. Feeding, just like family life, is about finding what works for you. For more great information, our e-book (coming soon) shares genuine advice and practical tips that have been a success for many families, including our own!
Do you have any good food familiarisation tips for young eaters? Drop us a line…
Angela @ Bloom 🌿
Note: some children have more serious, medical issues that will also impact upon their feeding. In the SOS approach to feeding these are known as ‘red flags’. You can read more about them here . If your child is showing signs like these, or anything else medically concerning, speak to your family doctor as soon as possible.