Parents dream of their children being 'great eaters'.  Few parents realize that we often need to teach our children how to try new foods.
 
New foods need to be offered 10-15 times.  Sadly many parents will offer children a new food only 2-3 times before deciding that their child does not like it.  Research shows that children need to be offered a new food 10-15 times before they stop recognizing it as 'new'.   Now these 10-15 presentations do not all happen on the same day.  They should be spread out over a couple of months.
 
Steps to trying new foods – By the time we reach adulthood, we are such experts at eating food that we have forgotten all the steps there are to trying a new food.  In fact adults run on 'food autopilot'.  Children, however, are L-platers, and just like learning to ride a bike, there are lots of steps and the need for a patient coach.  As a reminder, here is what we do when faced with a new food:

• We look at it and our eyes gather information about it (hard, soft, spiky, smooth etc.)
• We use our fingers to touch it and get information about what it feels like
• We bring it up close to our mouth, then our nose can take in its aroma (the smell of a food gives a good idea of what it will taste like)
• We might just touch it to our lips (the lips are very sensitive to food texture)
• You might touch it with your tongue (the tongue is not only sensitive to texture, but also taste)
• Then you might take a little bite, and chew before swallowing it down.

It’s quite a lot when you break it down like that. 

Taste vs. texture – Some parents decide that their child does not like the taste of something, when it fact it may the food texture that is causing the child some issues.  Smooth foods are very predictable, have no 'surprise bits' and are easy to swallow.  To manage lumps, children need to learn to use their tongue to move the lumps onto their gum ridges or molar teeth and to mash the lumps down into a moist slippery paste.  Now the texture is safe and easy for swallowing.  You can help children learn this skill by placing very small pieces of food directly onto the gums at the side of the mouth for chewing.  Foods come in a variety of textures.  Some need minimal chewing and some give the jaw a big workout (think crusty bread roll).  Jaw muscles get stronger with use and practice.  Make sure there are a variety of food textures for your child to work with.  A word of caution - some food textures are a choking risk for the under three’s (there is a fact sheet all about these foods).

Changes happen slowly – Persistence is the key with introducing new foods.  Even if they just smell the food – this is a great start.  Use the steps above to work on ways to gradually win their trust with new foods.  A bite is excellent, but should not be met with demands to eat the whole serving when they are just starting off.  Gradually increase the amount offered and always expect your child to 'try' the food.  They didn’t know they liked cupcakes till they tried them!