Maybe you’ve heard the statistic. It takes kids between 10 – 30 times of trying a new food before they like it. But did you also know that a study found that parents typically gave up offering a food after 5 times? Yes, they didn’t even make the minimum 10 times and certainly were nowhere near the 30 times.
I use the term “challenging food” to refer to a food that your child has either:
- Never seen before. This includes new recipes/dishes/ preparations of a food they’ve known previously. For example, if your child is familiar with raw and steamed carrots but has never seen roasted carrots before, roasted carrots would be considered a challenging food.
- Seen many (many) times but has never tried.
A mistake that I see parents make all the time is to only offer challenging foods at dinner. Offering challenging foods only at dinner is a mistake for several reasons. First, is the purely practical reason that if you’re working your way up to 10 – 30 presentations of a food and you’re only serving challenging foods at dinner, it’s going to take years before you reach those 30 times. No wonder parents in the research study gave up after 5 times. It seems like you’ve been trying to get your child to eat that food forever.
The second reason is that this contributes to kids’ bad behaviour at dinner. Kids are smart. They figure out pretty quickly that they can get their favourite foods at breakfast, lunch, and snacks. But, that they’ll be presented with scary stuff at dinner. So, they try every trick in their books to get out of eating at dinner. They misbehave. They announce that they aren’t hungry (and then whine about being hungry 20 minutes later). They complain that they’re too tired to eat. In other words, anything that they can brainstorm that will push your buttons and get them out of facing the challenging foods on their plate.
So, what’s the alternative? Use any meal or snack as an opportunity to present a challenging food. Breakfast, lunch, morning snack, afternoon snack, and bedtime snack are all fantastic opportunities to present a challenging food. Mix it up from day-to-day. One day at afternoon snack, serve some of the challenging food leftovers from dinner the night before. The next day, serve a new fruit at breakfast. One day, pack in your child’s lunch a couple of pieces of the raw veggies that you’re packing for your own lunch.
A couple of key tips to making this strategy work:
- Always include familiar foods at the meal or snack. Remember: it’s unlikely that your child will eat the challenging food today. So, be sure that there are familiar foods from the other food groups that they can eat to satisfy their hunger and meet their nutrition needs.
- Provide a small serving of the challenging food. I’m talking one baby carrot in their packed lunch. This limits the amount of food waste when they don’t eat it. And, a small serving is much less intimidating than a large serving. When your child does try, and like, the challenging food, as they say in showbiz, always leave them wanting something more. In other words, when your child does eat the challenging food, you can repeat that food soon and provide a larger serving.