10 Strategies for Introducing Your Baby to New Foods

As parents, most of us want our kids to have a healthy and varied diet. The journey of introducing new foods to your baby can be challenging! In the first year, any strategy that makes life smoother and more enjoyable is worth considering! 

Here are some tips to help your baby explore new solid foods, from Kelly Lonergan of Pediatric Feeding Therapy:

1. Consider Allergies

If your family has a history of allergies, it's crucial to discuss this with your physician & create a plan for introducing high-allergen foods safely. 

2. Be Patient

Babies often need 10-15 (!) exposures to a new food before they develop a liking for it. Don't be discouraged or forceful when your baby initially rejects something you offer.

3. Stay Positive

Keep the meal experience positive. Avoid forcing your baby to eat something they're not interested in - doing so can create negative associations with certain foods, making mealtime more challenging in the long run. 

4. Be Objective and Descriptive

Rather than talking about foods as "yummy" or "yucky," try describing food objectively. Share details about its taste, texture, and appearance. For example, say, "Here's an orange. It's sweet. It looks white on the outside. You have to bite it.  There’s juice inside." 

This helps your baby form their own opinions about the food.

5. Encourage Messy Play

Some of us delight in this, and some of us cringe. Wherever you fall as a parent, allowing your baby to explore their food by touching, squishing, and (hopefully) tasting it is how they learn. 

6. Be Transparent

Resist the temptation to hide vegetables or other nutritious foods in your child's meals. Honesty and trust are essential in building a positive relationship with food. 

7. Share Meals

Whenever possible, eat together as a family. Children often mimic their parents' eating habits, so if they see you enjoying a variety of foods, they're more likely to try them as well. Food can also be a social activity that brings the family closer together.

8. Involve Your Child

Engage your child in the food selection process. Take them shopping and let them choose a fruit or vegetable they'd like to try. Involving them in meal preparation, even if it's just stirring a bowl or arranging ingredients, can make them more excited about what they're about to taste.

9. Structure Meal Times

Limit grazing by offering three balanced meals and two snacks a day. This helps establish a routine and ensures your child is hungry at mealtime.

10. Use Portion Guides

Consider portion sizes based on your child's age. A general rule is to serve one tablespoon of each food for each year of age. For example, a one-year-old might have a tablespoon of broccoli, a tablespoon of chicken, and a tablespoon of rice on their plate. Using ramekins or small dishes can make it visually appealing.

Just like you, there will be some foods your child likes…and some they don’t. Trying new foods with your baby & toddler is the foundation of their long-term food journey. We hope it’s a fun one!