Raising Adventurous Eaters

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This photo was taken on our family’s recent trip to Sedona, Arizona. After a day of sightseeing, we went to a restaurant that is known for its cactus fries with prickly pear dipping sauce. Both of my kids (age 8 and 11 at the time) were eager to sample them, and the four of us ate an entire plate’s worth.

How did I end up with kids that are willing to try just about everything? How did we eliminate battles at the dinner table to become a family that truly enjoys sharing a meal together?

First, I want to acknowledge the role of sheer luck. I completely understand that some children have sensory issues, allergies, or other conditions that may limit what and how they can eat. My kids have none of these issues, and I am well aware of how fortunate we are in this regard.

With that said, I do think some of our behavior has influenced the end result. Here are some ideas that have worked for our family:

1.Manners matter. After more than a decade of having neighbors, cousins, and friends at our house during mealtimes, I have observed that the “picky eaters” often also lack table manners. I’m not sure what the connection is, but we insist on the following simple rules at our house:

  • We all eat at the same time.
  • We all sit at the table and stay there until everyone has finished eating.
  • No TV or other electronic devices during mealtimes.
  • Basic phrases like “please” and “thank you” are mandatory.
  • If you don’t like something, a simple “no thank you” is sufficient.

2. Everyone eats the same meal. I’m sure that you’ve heard this one before, but it’s a critical one. Setting the precedent that there will be an alternative meal (or meals, in the case of multiple kids) is a very hard habit to reverse. I’m willing to prepare meals that have a high likelihood of being eaten, but I make one meal and one meal only.

3. Practice what you preach. If YOU aren’t ready to try new foods, your kids won’t be either. They are watching you and following your example! Two thoughts here:

  • Four years ago, our family joined a Community Supported Agriculture (CSA) farm program where we get a box of vegetables every week. We made a pact (handshakes included) that we all would take at least one bite out of everything in the box – kids AND adults.
  • On vacations, my husband and I have tried to present food as part of the greater experience. We’re in Philadelphia? Wow, they eat cheesesteak here! Visiting the grandparents in Georgia? Doesn’t that BBQ smell good? Let’s all give it a try!

4. If your child shows an interest, let her try it and form her own opinion. As a kid, I recall showing a curiosity about new foods but being told, “You won’t like that!” I can’t think of a more contradictory or discouraging statement. Please don’t sell your kid’s curiosity or palate short.

5. Explore different seasonings and/or preparation methods. In my childhood kitchen, food was rarely seasoned and always prepared exactly the same way. I never ate a piece of meat that wasn’t “well done” (also known as “burned to a crisp”) until I was 18, and I didn’t taste rosemary, cumin, oregano or nutmeg until after I graduated from college.   But guess what some of my favorite foods turned out to be? Yep, things prepared with those seasonings, and a juicy burger cooked medium pink.   If your kid won’t eat something, swallow your pride and consider changing the preparation method slightly next time (think changing from steamed vegetables to roasted ones, or adding in a seasoning your kid might like).

6. New foods are part of our family routine. Our family has a custom called “New Recipe Sunday,” where we prepare one new recipe every week. At this point, the kids just expect something new on their plate on Sundays. Choosing the recipe and making it has now become a family affair. It’s usually only one component of the meal so if it’s not successful, no one starves! And there will be something different next week anyway.

7. Food is an adventure, not a chore. Some ideas:

  • We have our own small garden. The kids are actively involved in the selection of what we grow and the upkeep of it. We’re all pretty proud of ourselves when we grow something good enough to eat!
  • Our CSA farm that I mentioned also gives farm tours. We’ve attended several to show the kids how hard people work to provide us with the food we eat. The kids are encouraged to pick a vegetable of their choosing from a plant and are given their own seedling to grow at home.
  • We LOVE the Food Network. There are several shows that feature very talented kid chefs, as well as programs that highlight the science behind cooking (Chopped Junior, Kids Baking Championship and Alton Brown’s Cutthroat Kitchen are good examples).

One final thought: when my kids were toddlers, they went to a wonderful daycare (yes, my kids went to daycare because I am a working mom). The daycare had a philosophy of healthy eating that aligned with what my husband and I believe in, so our kids got a consistent message both at home and at school.

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Wishing you success in your family’s culinary adventures!

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Karen Fancher
Karen Fancher is a “relapsed Pittsburgher.” Raised near Latrobe, PA, she studied pharmacy at Duquesne University but was lured away by the sunny skies of Florida shortly after graduation. She spent 10 years in Tampa, and during that time acquired an insightful daughter, a kindhearted son, a Midwestern husband and a spoiled cat (but not in that order). In 2010, the entire crowd relocated home to Pittsburgh. She is currently a professor in Duquesne University’s School of Pharmacy, where she teaches oncology. When she’s not on an adventure with her family, you can find her cooking, reading or daydreaming about musical legend Sting.