The first thing parents should NOT do is turn every meal-time into a battleground. Do not shout, reprimand or threaten to withdraw your child’s treats or privileges because she won’t eat her broccoli ! Children have a natural instinct towards using conflict or negative emotions as a means of getting extra attention and this should not be encouraged.
The basic plan is to be persistent and keep introducing new flavours and healthy foods over and over again. Sooner or later, the child may try it and actually find that he doesn’t dislike it after all – especially if the parents express delight or other positive emotions. Then the child can associate positive parental attention with new foods and flavours.
Make it Fun.
Try to make meal time fun – set the table with proper tablemats, nice cutlery and serve the food in attractive bowls and plates. This makes a boring meals into a “special” occation.
Do it Casually.
Introducing a new food “informally” can work – e.g. when you are out on a picnic, during a car ride or during a fun outing.
Avoid Conflict.
Do not make new foods intimidating or force a child to eat something that he or she strongly objects to. This introduces the conflict element.
Start Small.
Start with small, manageable portions and garnish the food attractively.
Sneak it in.
Sneak new ingredients into foods that the child already prefers. Try stirring in small pieces of fruits into cereals or yoghurt, or add finely chopped vegetables into a favourite dish such as fried rice.
Take a Long View.
Look at a longer time frame. Do not introduce both spinach and mushrooms to a child in a single day. Make a list of new healthy food that you would like your child to eat and have a weekly program. If you can get your child to get two or three new items in a week, then you should consider this a success! Do not pressure yourself or the child with new foods – these things take time.
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