posted 17th March 2025
routines come first
We’ve all been there—standing in the kitchen, holding a spoonful of something green, while your child looks at it as if it just landed from outer space. A busy parent juggling work, family, and life’s daily chaos may not always have the energy to fight the never-ending battle of introducing new foods, especially when rejection seems inevitable. But here’s the truth: kids get used to routines, and food is no exception. Just like us, they find comfort in the familiar and see no reason to rock the boat. However, with a little patience (and some strategic persistence), they can develop a broader palate.
Why Do Kids Resist New Foods?
By the time they hit age two or three, kids have a pretty strong opinion about what they like and don’t like—at least for now. They may flat-out refuse new foods, and it’s tempting to give up after the third or fourth (or fifteenth) attempt. But this is precisely when parents need to keep going. A Russian neuropsychologist Valentina Payevskaya explains that children need continuous exposure to new foods throughout their early years to build a strong "food matrix." She even challenges the idea of saying, "my child didn’t like this," because taste preferences evolve. Your little one may have turned up their nose at cabbage yesterday, but that doesn’t mean they won’t enjoy it today. When it comes to food, "yesterday" doesn’t count—only today does. Instead of saying, "my child didn’t like it," let's reframe it as "we’re still exploring new flavors!" Persistence and a positive attitude can help shape a child’s food preferences over time.
Actions to take
The Power of Exposure
Research suggests that kids may need to be exposed to a new food 10 to 20 times before they’re willing to try it—sometimes even more. That’s right, the 21st time could be the charm! So, what can you do in the meantime? Keep serving that new food alongside familiar favorites. Let them see it, smell it, touch it, and—eventually—taste it. The key is no pressure but consistent exposure. And here's a golden rule: if you expect your child to eat it, you need to eat it too—enthusiastically. Kids learn by watching, so if you’re grimacing at brussels sprouts, don’t expect them to dig in happily.
Get Them Involved
One of the best ways to encourage kids to try new foods is to get them involved in the process. Cooking together can be a fun (if slightly messy) bonding experience that also makes them more likely to taste what they've helped prepare. When kids feel a sense of ownership over their meals, they’re more willing to give new flavors a chance.
Timing is Everything
Here’s a little trick: introduce new foods when they’re actually hungry. If your child just snacked on crackers an hour ago, they’re far less likely to be adventurous with their dinner. When hunger kicks in, their cephalic phase of digestion (aka their body's "get ready to eat" mode) will work in your favour.
Don’t Take It Personally
Lastly, remember—it’s not about you. If your child rejects a new food, it’s not an insult to your cooking skills or a sign of failure. Biologically, humans are wired to be cautious about unfamiliar foods (a survival instinct from our cave-dwelling days). Their initial resistance is normal, not a verdict. Keep trying, stay patient, and know that with time, persistence, and a little creative parenting, your child’s food preferences will expand.
So, next time your little one declares they "hate" something, just smile and think, not today, maybe tomorrow. And then serve it again.
