You know that your child’s diet should be well balanced and include foods from all food groups (grains, vegetables, fruits, milk, and meat).  But it is sometimes difficult to get your children to “eat their vegetables” or to try new foods. 

Research has shown that as exposure to a food increases, so does the child’s preference for the food (Birch & Marline, 1982).  These changes in acceptance of new foods often require 10 exposures before a child will eat the food (Sullivan & Birch, 1990).  So be patient, persistent and continue to offer new foods.

Here are a few creative ways to expand your child’s food horizons:
1. Do not coerce your child to eat various foods.  This sends the message that food is a tool that can be used to get what they want.
2. Try serving the food prepared in different ways and offer it once or twice a week.
3. Avoid becoming a “short order cook”.  Instead, include at least one food you know your child likes as part of the meal.
4. Think week-by-week, not day-by-day.  Look at your child’s diet over a week or two – this provides a better picture of their total nutrition intake.
5. Serve appropriate amounts of food.  Remember children have small stomachs and need small servings of foods. 
6. Set a good example.  If your children see you eating and enjoying a wide variety of foods, in a relaxed manner, they are likely to do the same!