Avoid bribing your children to eat something. This attaches negative feelings toward that food and they may never give that food another chance.
Don’t force your children to eat. This will lead to a power struggle. If a child refuses to eat, have them put away their plate and reheat it later when they are hungry.
Regularly try new recipes with your children. Let the children choose between three different options, so they have a say, but you as the adult are still in charge of the meal. Have them help prepare the meal to increase the excitement of trying something new.
When introducing new foods to your children, pair it with something they already like. Adding vegetables to pasta, rice, or casseroles make them seem less offensive.
Practicing proper table manners and dining expectations at home with your children makes eating at restaurants much easier.
Once your children are old enough to set the table, keep plates, bowls, cups, and utensils in a cupboard or drawer at their level so they can easily help out.
Share family stories and memories when cooking favorite recipes with your children. Providing a history or tradition with the recipe will make eating the dish more special.
Keep portion sizes small when serving children. It is better for them to receive a second or third helping than to waste a bunch of food.
Implement a one bite rule with your children. When presented with a new food, the child must try one bite of it. They may not always like it, but it will help them keep an open mind.
Use cookie cutters to make sandwiches, fruits and vegetable more fun for your children. A dinosaur shaped sandwich is way more fun than a regular sandwich.
Flavor preferences change as children age. Don’t avoid foods unless there is a food allergy, a religious reason or a personal conviction involved. Try and try again. A child may not like something today, but in a year it could be their favorite food.
Avoid preparing separate “kid food” (chicken nuggets, hot dogs, etc.) and “adult food.” You are not a short order cook. Make one meal that everyone eats. The children will see the adults enjoying the meal and will learn to enjoy it themselves.
Make a salad more fun by allowing your children to pick their favorite meats, vegetables, nuts, seeds, and cheeses to add to it.
Children are more likely to try new foods when they aren’t sitting at the dinner table. Bring them to a farmer’s market where they can taste test a variety of fresh produce, meat, and eggs, then let them pick out something they liked for purchase.
Keep an open mind when trying new foods in front of your children. If an adult shows disgust for something the child will likely form the same opinion. Lead by example.
Leftovers are a great option for school lunches. Involve your children in clearing the table and let them pack the leftovers into their lunch boxes for the next day.
When involving your children in the food preparation process, bring everything down to their level so they can easily reach items. Also, use a larger bowl than necessary to help avoid spills when stirring ingredients together.
Encourage your children to help with food preparation. Young children can wash produce and stir ingredients together, while older children can measure ingredients and chop produce under close adult supervision. Children are more likely to try something new if they are involved making it.