Is mealtime a battlefield? Do you feel like you're constantly battling the picky eater at your table? Fear not, fellow parents! Let's turn those food frustrations into fun and exciting food adventures.
Last week, I watched a great interview with Dr. Biljana Uzelac, and it sparked a thought: sometimes, all it takes is a little outside encouragement to get our kids to try new things. So, I'm here to be your official 'New Food Encourager'!
Building Healthy Habits, One Bite at a Time
First, let's talk about some mindset shifts. It's not just about the food, but also about the habits we're building:
- Habits are King: Just like Dr. Dina Rose says, good eating habits are the foundation of a healthy relationship with food. It’s more about consistency and creating rituals.
- The Magic of the Exposure Bucket: Think of each new food as filling an 'exposure bucket'. It's not always about eating; sometimes, it’s touching, smelling, or even just helping in the kitchen that counts. Dr. Nicole Beurkens hit the nail on the head with this analogy - it's all about gradual exposure!
- Picky Eaters Can Be a Blessing! Did you know that some kids are just 'super tasters'? They experience flavors more intensely, which could make them the future food critics or chefs in our family. Embrace their sensitivity!
Practical Strategies for Adventurous Eaters
Now, let's talk about some actionable steps:
- Offer Consistent, Varied Choices: Make sure there is always a variety of healthy options available and be consistent in serving them. It is perfectly okay to have a small amount of each option presented on each plate
- Get Kids Involved in the Kitchen: This is a game-changer! When kids help prepare meals, they're more invested and more likely to try new things. It's like they're creating their own culinary masterpieces.
- Teach Mindfulness: Let's talk about the food with our kids - How does it feel, taste and make us feel?. This approach can create a much more positive outlook on healthy eating for our kids.
Seven Personalities of Eating and How to Approach Them
Every child is unique, and their approach to food will be too. Here are some personalities and tips to encourage their culinary exploration:
- The Competitor: Turn trying new food into a fun challenge. Who can try a new food each day? Who can pick the most colourful vegetable in the store?
- The Helper: Let them take ownership and serve a new dish. When they're part of the process, they're more open to trying it.
- The Cautious One: Take it slow. Let them smell, touch, and lick the food before taking a bite. Exposure comes in many forms.
- The Social Butterfly: Introduce new foods at a gathering with friends and make it an event.
- The Fun Lover: Make food playful! Blend colors, build food sculptures, anything to make it a game.
- The Analytical Mind: Let them experiment with how cooking methods affect the taste. Make a chart and let them rate new foods and techniques.
- The Creative: Let them help with food presentation or pick herbs and spices. Make mealtime an artistic adventure!
The #mykidtriedthis Challenge!
Okay kids, this part is for you! Get ready to explore a brand new food over the next 10 days! It's YOUR choice!
- Pick any new food you have never tried before.
- Choose how you want to prepare it, you might even like someone else to prepare it for you!
- What does the food feel like when you touch it with your fingers?
- What does it smell like?
- What does it taste like?
- How does it feel in your mouth when you chew it?
Let’s make this a family challenge, and remember, it’s about exploring and learning. You don't have to like it, just try it!
Ready for More Fun in the Kitchen?
Want more amazing ideas to get your kids cooking? Check out koalacook for tons of inspiration! We're all about making cooking a fun, educational, and healthy experience for kids. We've got a ton of amazing content to help your kids grow their love of great healthy, creative and nutritious food.
Let’s embark on this food journey together. Let's inspire our kids to be adventurous eaters. It's not just about nutrition; it’s about building lifelong skills and positive relationships with food. Happy cooking!