It’s a common complaint from parents that their kids are picky eaters. And, indeed, kids may not like a new food when they first try it. But parents have a lot of influence in raising adventurous eaters.

Food likes & dislikes

Many factors influence food likes and dislikes. Some of these factors may be genetically based. However, early exposure to a wide variety of foods is key.

•  Breastfeeding is the first opportunity for exposure to a variety of flavors, as the taste of breastmilk varies with the mother’s diet.

•  As a child begins to eat solid foods, offer a variety of age-appropriate foods, flavors, and textures.

•  Offer new foods alongside or mixed with favorite foods.

•  It can take 10-15 tries before a child discovers they like a new food. Repetition is key.

•  Don’t make eating a battle. A parent’s job is to decide what foods are offered, where food is eaten, and when meals/snacks are served. The child determines how much or whether they eat the food that is offered.

Environment

•  Model healthy eating habits. What YOU eat is one of the biggest influencers of your kids’ food choices.

•  Make mealtime family time. Kids who share meals with others have the opportunity to learn good manners and eating habits.

•  Don’t have two different menus. If a child is not a fan of the meal offered, it’s generally unwise to make them something else.

•  Keep meals distraction-free. Avoid television or other screens while eating a family meal.

•  Make mealtimes pleasant. Don’t fuss over what anyone is choosing to eat or not eat.

Quick tips

•  Involve your child in meal planning and preparation.

•  Make it easy for kids to choose healthy snacks. For example, keep fruit and vegetables on hand and ready to eat.

•  Watch cooking shows together.

•  Wait a couple of days before offering a new food again.

•  Go out to eat to try new foods.

•  Limit snacking between meals. Two small snacks a day are usually enough.

•  Talk to your pediatrician to address any concerns you may have.