If a child’s first encounter with cooked peas results in the all the peas remaining on the plate, this doesn’t mean that peas should be permanently off the menu. Research shows that a child may need to be exposed to a food 10 times or more before accepting them. Parents also should not remove healthy foods, like broccoli or green beans, from a child’s diet because they themselves don’t like them. Children will often adapt to the foods made available to them.
Young children have more taste buds than adults, so foods can taste stronger to them. This can sometimes seem to narrow their food preferences. Parents may think, “My child only eats chicken nuggets and fries,” or “She hates vegetables.” Though it’s true that toddlers often demonstrate "picky eating," parents should not give up on encouraging them to try and accept new foods.
One way to help small children accept a varied diet is to eat a varied diet yourself. Research suggests that adults’ vegetable consumption should serve as a model for younger diners. That is, adults should load up their own plates with a variety of vegetables, and snack on items like carrot sticks and apple slices between meals, so that children will be more likely to follow suit. Children often mimic adults’ behaviors, including the unhealthy ones. A mom who only drinks diet soda for dinner, or a dad who insists that his 3-year-old eat asparagus but never puts it on his own plate, may send confusing messages. Involving children in the food shopping, menu selection, and preparation of meals is another way to encourage them to enjoy a variety of foods.
Hang in there. Once they become teenagers, they will be eating you out of house and home!