Toddler Tips: Trying New Foods

March is National Nutrition Month, and it has me seriously contemplating how I can do a better job with food – for my toddler.

Mealtime had become painful at our household. We would cook healthy meals with vegetables and our 19-month old would turn his head, refuse to try things, and dump food on the floor. After extensive internet searching, fellow-mom-advice-collecting, and then some very messy trial-and-error, we have finally found a rhythm that works for us.

I want to share some of those tips and tricks in case they can help other mamas who desperately want their littles to eat more than just a hot dog. 

1. Set the stage.  Have a mealtime routine and stick with it. Does everyone sit at the table together? Are plates fixed in the kitchen or are big serving platters set down on the table? Is there a mealtime starter like a prayer, a song, or even saying, “Bon Appetit”? Anything to let your toddler know that this is meal time. Part of our routine involves letting our son watch us cook and seeing what we are doing in the kitchen. 
2. Integrate new foods with tried and true.  When we introduce something totally new, it comes on a plate with things our son recognizes. For example, mixing veggies into rice, or adding a new side next to those chicken nuggets. The goal is for him to at least touch and taste the new food. He might not love it or eat it all the first day he sees it, but it creates familiarity. 
3. Set an example.  We not only eat the same food as our son, but if he is feeling really hesitant, I’ll take a bite off of his plate or let him feed me a bite. Toddlers love to imitate their parents or siblings. By showing him that I like it, he’s more likely to give it a try. 
4. Offer choices. When my toddler starts asking for other food, I firmly reinforce that we are having dinner, and then list what is available for dinner. For example, tonight he asked for pretzels during dinner time. I said, “We aren’t having snacks for dinner. For dinner we are having beef, corn, and green beans. What would you like?” 
5. Teach patience. When our son isn’t wanting to eat what we are having, one of his tactics is to ask to get down and play. Then, within ten to twenty minutes, he’s hungry and we’re tired and more likely to give in. Now, we make him sit at the table until we are done eating. More often than not, he’ll get bored of sitting there and be more willing to try to eat something on his plate. 
6. Play with your food. Let your toddler touch and feel and play with what’s on their plate. This helps them become comfortable with new colors and textures, and feel like they are in control.

We have had a lot of success with these tips, but some days, the food still ends up on the floor and he ends up eating a hot dog and crackers. And sometimes even that favorite food ends up the floor. At the end of the day, we try our best and that deserves a cookie… for Mom, after bedtime, so I don’t have to share, of course! 

How do you get your toddler to try new foods or eat at mealtime?