Avoid These 7 Common Mistakes When Trying to Get Your Child to Eat New Foods

By Argie Pitsakis CCC-SLP, CLC

If you’re feeling overwhelmed with introducing new foods to your child, you’re not alone. Many parents we have consult calls with say getting their child  to expand their food preferences feels daunting and stressful. But it doesn’t have to be. From picky eaters to outright food refusals, encouraging your child to eat a variety of foods  can feel manageable once you get a strategy and a little professional guidance (and we don’t mean just bouncing between social media tips or the advice of your well-meaning parent-friends). Below, our Feeding Therapists have gathered the 7 most common mistakes we see parents make when offering new foods. Avoiding these will help you stave off picky eating with confidence and discover mealtime peace. Let's delve deeper into each of these pitfalls:

Mistake #1: Lack of Prior Exposure

Imagine being presented with a completely unfamiliar food without any context or prior knowledge. For children, this can be overwhelming and may lead to immediate rejection. Instead, parents can increase the likelihood of acceptance by gradually introducing new foods through discussion of where the food comes from, how it grows, ways that it can be eaten etc., storytelling, or involving children in meal preparation with the new food. Visiting farmers' markets or grocery stores together and inviting the child to pick out the food item off the shelf and weigh or scan it at the self-checkout can also provide an opportunity for children to become acquainted with new foods in a non-threatening environment.

Mistake #2: Not Enough Opportunities

Children often need repeated exposure to a new food before they feel comfortable trying it, however, many parents give up too quickly if their child rejects food after a few attempts. In fact research shows that parents stop offering a new food after just 3-4 offerings. Instead of switching to something else right away, parents should continue offering the new food alongside familiar favorites. Research suggests that it may take up to 15 exposures for a child to accept a new food, so persistence is key.

Mistake #3: Unrealistic Expectations

It's important for parents to understand that every child has their own unique preferences and pace when it comes to trying new foods. While some children may eagerly embrace new flavors, others may be more cautious or resistant. Celebrating small victories, such as touching or smelling a new food, can build confidence and pave the way for eventual tasting. Parents should avoid pressuring their child to eat a new food and instead focus on creating a positive and relaxed environment when exploring a new food.

Mistake #4: Offering Rewards

Offering rewards like dessert or prizes for trying new foods may seem like a good idea, but it can actually backfire in the long run. Research indicates that this approach may undermine intrinsic motivation and lead children to view the new food they tried as less desirable and the food given as a reward as more desirable. Instead, you can tell your child how proud you are of them for their willingness to taste or explore new foods (even if they don't choose to eat the food) rather than making a big deal out of it or offering a reward. In this manner, you are building your child’s confidence and around the new foods presented to them.

Mistake #5: Overemphasis on Consumption

While it's natural for parents to want their children to eat a varied and balanced diet, placing too much emphasis on consumption can create mealtime stress and tension. Children may feel pressured or judged, which can lead to increased resistance to trying new foods. Instead, aim to foster a positive and enjoyable mealtime atmosphere where the focus is on connecting with each other rather than on what is being eaten.

Mistake #6: Lack of Modeling

Not eating the foods parents want their child to eat is another common mistake when aiming to get children to try new foods. Children learn by example, and parents play a crucial role in shaping their eating habits. When introducing new foods to your child, it’s important to eat the foods you want them to eat often and frequently. By doing so, you are showing your child the food is safe and enjoyable and is a staple in your family’s diet. Make it a point to eat these foods in front of your child without requiring them to eat it. There is no one a child wants to be more like than those they love and feel connected to and you are at the top of this list!

Mistake #7: Maintaining a Fixed Mindset

A fixed mindset is when someone believes a trait is fixed and cannot be changed. We often hear parents express views that lean towards a fixed mindset when it comes to their child’s food preferences, such as saying, "He just doesn’t like vegetables," or "Oh, he won’t like that.” While children may initially show aversions to new foods, this doesn’t mean that they will never like the food. If parents hold the belief that their child’s food preferences will never change, it can influence the labels or phrases used around their child such as “Eh he’s always been a picky eater,” or “She doesn’t like vegetables.” While these may feel insignificant in the moment, it can lead to long lasting beliefs in the child’s mind and hinder their confidence and desire to try new foods. 

As we’ve noted throughout this blog, there are many factors that come into play when helping a child expand their diet. Instead of a fixed mindset, opt for a growth mindset which is the belief that traits can change with time and effort. Use phrases such as “You might not like it yet and that’s okay. I trust that you will eat it when you are ready and I’ll be here to help you along the way.” We are here to assure you that food preferences can and do change when children are provided a positive and supportive environment around new foods. 

By understanding and addressing these common parenting mistakes, you can help your child develop a positive relationship with food and embrace a variety of flavors and textures. With patience, persistence, and a supportive approach, you can empower your child to become a confident and adventurous eater.

Have questions? Feel free to email us at hello@kidsfeedingwellness.com or book a free 15-minute consultation!