Picky eaters come in all shapes, sizes and ages but if you ask most parents, their child became a picky eater somewhere around her toddler years. And that’s no surprise. Most toddlers are all about control. They want to feel secure and independent and choosing what goes into their mouths from their perspective, is a major way to exercise that control. Trying to broaden the menu for a picky eater can be very frustrating for parents, a daily uphill battle where nobody really wins. But it’s not about winning. It’s about health, flexibility and trust. The willingness to try new foods can lead to a willingness to try new experiences altogether, confidently and successfully. And of course, it does make life a little bit easier for you at family meals.

The following are suggestions on how to encourage your child to try new foods: 

Go food shopping together. 

Allow your child to choose a few new items to put in the shopping cart that she can try and enjoy at home. Fruits, vegetables or even some new spices to pep up your meat are all good starts. While you are there, point out to your child the variety of food available and how each shopper has something different in their cart. 

Add more ingredients to your child’s favorite meal. 

If your child has a favorite soup, for example, you just may get away with throwing an extra ingredient in there without her making a huge fuss. Cut up carrots small or add few pieces of chicken. If your child likes eggs, try adding cheese, peppers or turkey to kick it up a notch.

Lead by example. 

Children are always observing, taking in every thing their parents say and do. If your child sees you or your partner eat the same thing every day for lunch, it is likely she will notice. As you attempt to broaden your child’s menu, be aware as to what is on yours, as well. Try something new in front of your child and be honest with her whether you like it or not, although liking it “a lot” may encourage your child to try some new food herself. 

Be consistent in your efforts. 

If you want your child to try a specific food, be consistent in your efforts. Don’t insist that the carrots stay on her plate one day and not the next. If she isn’t exposed to a variety of food on a regular basis, chances are she is not going to ask you for it. Sometimes, all it takes is for your child to be aware that she has options. So stock up on a few select items and continue to cook meals that are loaded with color and flavor - chicken with rice and veggies, pasta primavera or turkey burgers with homemade French fries and a pickle on the side.

Dine at a restaurant. 

Another way for your child to realize that there is more to eat than chicken nuggets, hot dogs and chips is to take her to a restaurant. Read the menu to her as you would a storybook, changing the tone of your voice with each item on the menu. “Oh, chicken fajitas! What fun! Filet of sole over rice with sweet potato and green beans! Wow, my favorite! And fruit salad for dessert … could it get any better?!” At the very least, she’ll delight in your enthusiasm at the plethora of choices on a dinner menu. 

Create an in-house menu. 

Give your child a visual of what’s to come. Create a vibrant menu of daily meals that the entire family can enjoy for the week or even just on the weekend if planning during the week is too challenging. Let her draw pictures of each item, especially the new foods you both chose to sample.

Cook together. 

In addition to being a wonderful way to spend time together, cooking a meal – a new meal – may just be the ticket to getting your child to try something new, giving her pride in her accomplishment, as well.

Provide choices. 

Do you want to try the apple or the pear today; the carrots or the peas; the crackers or the granola bar? Giving your child options will not only help her to feel empowered with what she puts into her mouth, but will offer her a greater sense of self, as well, encouraging her to be more confident with future decisions in her life.

Praise your child for trying new foods. 

Rather than punishing her for not eating well or refusing to try new foods, praise your child when she has ventured onto a new food, whether it is the main course like chicken stir-fry or a simple snack, like raisins. 

Encouraging your child to try new foods is not just about the food. Being open to new foods can lead to a more flexible attitude in general, which can help your child be more successful in her life and her relationships, especially. Be patient in your efforts. You don’t want to make eating a chore. Rather, it should be exciting, an opportunity for your child to sit comfortably among her family and friends, while you all enjoy the complete dining experience.