Whole Health Naturopathic Medical Center: Introducing New Foods to Kids

Expanding the Palate: How to Get Children to Try New Foods

Do you know how to eat healthier but your family is reluctant to try that tofu and bok choy stir-fry? Are you ready to dig into the millet meatloaf but your children are refusing to pick up their forks? Here are some ideas for getting kids to try new foods.

First, involve kids in the grocery shopping. Many whole foods are fun to look at and handle, like crispy leafy greens, colorful fruits and bell peppers, and the variety of interesting grains in the bulk foods department. What child wouldn’t love to dig into the bin of brown rice and fill a bag with it? It’s just like digging in the sandbox (almost)!

Second, let your children help design the menu. Kids do better when given choices, especially if the choices sound appealing. For instance, offer them several choices such as: tofu triangles (sautéed, marinated tofu cut into fun shapes), rainbow veggies (colorful vegetables like red, yellow, orange, and green bell peppers, carrots, radishes, etc. eaten stir-fried or raw), Monster Mash (steamed and mashed cauliflower), MORE IDEAS PLEASE

Third, teach kids about the foods they are eating. Maybe they would be interested to know that sweet potatoes and yams are not the same thing, and in fact yams are from Africa and are much, much larger than the sweet potatoes that we eat in the USA. Sweet potatoes were probably called ‘yams’ by the original African slaves. There are fascinating facts about many wholesome foods. Your child could do some research and educate the rest of the family with some interesting stories.

Also, involve children in food preparation. Most kids like to get messy or do “grown-up” tasks like chopping, mixing, etc.

In addition, try trading recipes with likeminded parents. Why not benefit from the wisdom and experience of other families? Invite those children over for supper so that your child experiences the support and acceptance from peers regarding healthy eating.

Finally, let your child be your guide. He or she can pick out new foods to try at the grocery store. Have your children pick out a new fruit, vegetable, grain, or healthy packaged cereal to try. For treats, let them choose among the variety of healthier cake, brownie, or pancake mixes.

Wednesday, November 01, 2006

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