Does your child prefer only crunchy foods? Do they gag when they take bites of gooey melted cheese? You might have a child who is sensitive to textures. This sensitivity might be because of an experience with the food (say, choking on an apple). It could be a teeth sensitivity or other texture issues (see below). Or maybe, the sensitivity is due to taste preferences.

How to get your kids involved? Encourage:

  • Help in preparing the meal. During the preparation, they can experience the textures in different ways, aside
    from taste.
  • Give your child lots of opportunities to use their senses to experience the food. Grab an orange and encourage your child to smell, touch, and look at it. 
  • Opportunities for smelling, touching, and talking about food.

MEATS

Lots of kids do not like the texture of meat. This causes parents to worry about their child getting enough protein.

How to help your child with meat textures:
Cook meat in a variety of ways. Slow cookers can soften the meat, which makes it easier to chew. Try ground meats.

Include non-meat/plant-based proteins: Add beans to your child’s diet - put them in soup, tacos, make hummus or bean burgers! Some grains and vegetables can offer protein at meals. Try quinoa and vegetables like green peas. Learn more about this idea with our plant-based resource.

VEGETABLES 

Many kids do not like the texture, smell, or appearance of vegetables. Parents may worry about their child getting essential vitamins and nutrients.

How to help your child with vegetable textures: 
Try fresh, frozen, canned, jarred, or pureed

Try a variety of frozen options available: Veggie tots, broccoli fries - products that have changed the look of the veggie by grinding it up and putting it into a different shape.

Encourage your child to eat a rainbow a week: choose a vegetable representing each color over a week’s time.

FOR BOTH MEAT AND VEGETABLES 

  • Make them kid-friendly. Cut pieces smaller, cut them in unusual ways, or add some dip.
  • Make vegetables and meats a pleasant part of the meal. Smile when you eat them and make them as appealing as the other foods you offer.
  • Let your child choose between two options. You might say, “Do you want chicken or hamburgers tonight?” or “Would you like to try cauliflower or squash for lunch?”
  • Use condiments. Offer hummus or yogurt for vegetables. Use ketchup, barbeque sauce, or mustard for meat.
    Keep trying. It may take your child 10 or more tries before they accept a new food.

Health EKitchen

Choose a new vegetable or meat-based dish that you have never tried before.
Find recipes online in Health eKitchen. Not familiar with how to use Health eKitchen? Follow these directions.