How do I encourage dd 3yo to try new foods?!

[CatRen27]

My dd is 3.5yo and definitely has her food favourites. This includes lots of vegetables, freshly cooked meals and meats, so a balanced diet. She prefers plain ingredients, so no herbs/spices, food types separated on the plate, limited sauces.

My main concern is variety. She would eat the same meal every night if given half the chance and I'm really trying to broaden her tastes, and realise that eating the same stuff isn't as good for her nutritionally as more variety.

For example, she likes cheese, ham and pasta, but I made a white cheesy pasta sauce tonight with ham and macaroni and she wouldn't eat it. I was eating the same with her to try and model the right behaviour. She really made a face so i don't think she was fibbing. I made her have a few spoonfuls but she really wouldn't eat any more. So i gave in and made her a sandwich instead.

What would you have done in this situation?

How have you broadened your children's diet?

How should I encourage her to try new things, rather than automatically decide she doesn't like whatever is being offered?

Should I give up for a year or two when she might be more adventurous or is it likely to get more ingrained?

Also, she's never been a 'good eater'. She's just not got a lot of interest in eating and I think sees it as a chore, even when we eat together. I've seen other kids her age and younger who demolish a plate of food, and she's definitely not one of these..!

TIA

I would get her to help you make things and to try the raw ingredients as she does. I also absolutely would not make her a sandwich if she refuses to eat her dinner. Children all throughout history and currently in the developing world have survived by eating food they probably didn't like because they were hungry and had to. She will be fine either skipping a meal or giving in and eating what she doesn't like if there's nothing else. This is what we've done that's worked with ours. She eats pretty much everything now and will at least try things before refusing to eat more. If you offer anything after meals, like fruit or mine has a gummy vitamin that she particularly enjoys, then I would only offer that on the condition she's eaten a certain amount of dinner or tried everything on her plate or whatever. That's definitely been a strong motivator as well.

Don't make her anything else. My 4yo is similar to your dd but got used to mil making him something else, which completely goes against anything I've ever said. When trying something new, always put a favourite on the plate too.

I think they are more likely to try new stuff when the pressure is off so rather than a whole new meal (I now the ingredients were basically what she normally has, but in a different form, and looked very different), try what she would normally have plus a small selection of a different veg, or normal meal with different pasta shape, or normal meal with cheese sauce on the side. Encourage like mad when she tries it, but don't fuss if she doesn't.

Another way may be to have everything on serving dishes and then she can help herself. Have a selection of stuff she is happy with, along with a few new bits. This can work well with different types of veg or fruit.

Helping with preparation, shopping and cooking can also help.

Remember children need to try things multiple times before they become familiar so don't give up after one attempt.

I would have had a sauce separate to the pasta tbh. Or a mix of different bits on the plate so it's not so obviously rejecting and getting something else iyswim.

The best time to try new things can be at get togethers when there are lots of different dishes and plenty of people to eat them up. Also if you are out they can try new things from your plate.

I'm also think skipping an occasional meal/ having what she can is better than getting into an expectation of there being alternatives.

I would give the little ones bits to try from an adult portion added into something basic I knew they'd eat.

Putting the food on big plates in the centre of the table and allowing them to help themselves, rather than dishing up for them is a good way of getting them to try new foods. They might only try a tiny taste but they are more likely to try it because they were in control of choosing it and putting it on their plate.

All really useful advice, thanks so much.

I think a main error there was mixing it all up. Love the idea of big serving bowls - this is how i like to eat so definitely will give it a go. And introducing slowly. So that can mean i don't have to chuck it and feel i need to get an alternative. I'm learning!

Thanks all, any more ideas very much welcome!

Sometimes they will be more adventurous if hungry. Plonk it on the plate with no comment and it might just get eaten.

Also the less favoured things as a casual snack in the park. They can understand that there are definitely no alternatives! And if they really won't eat it you can offer something different when they get in. But its not an immediate swap they are getting.

Distractions and circumstances can help: in these cases appetite, interesting surroundings, no food cupboards nearby.

Above all never look at all bothered or emotional about what they may or may not be eating.

She sounds just like my dd who is just over 3 and a half now. She most likely wouldn't eat that pasta dish you made either even though she loves pasta and cheese. She does the same when she try some new foods, pulls faces and I can tell she really doesn't like it sometimes. Sometimes she will really try eat it if I have said she will get a reward or treat but if she doesn't like it she will gag and nearly make herself sick. So it's not just as easy as making them eat it or not giving anything else.
It's really hard getting her to try new foods she doesn't like the look of. Mainly ones with sauce or mash potato. She does like gravy but I put it in a separate bowl so she can put it on or dip.