Toddlers often turn up their noses at unfamiliar foods, but it’s important not to give up, says Lianne Phillipson-Webb, founder of Sprout Right Nutrition in Toronto. Here’s how to get your children eating new foods that are both fun and nutritious.

Seven ways to introduce new flavors

1. Be patient: “If you introduce a new food and it’s rejected, don’t write it off forever–it can sometimes take 12 to 16 tries before a toddler really takes to a new food,” says Phillipson-Webb.

 2. Baby steps: Keep portions (and expectations) low. “If you anticipate trouble, just give your child a small amount to taste,” says Phillipson-Webb. “Toddlers are into theatrics, so if they take a nibble, celebrate!”

3. Don't rely on old favorites: Avoid running to the kitchen for your old standby if the new food ends up on the floor. “It’s important to create gentle boundaries,” says Phillipson-Webb. “Tell your child to take one bite of each thing and, if that’s all they want, then that’s okay. You can always try again tomorrow.”

4. Make it fun: Make up food songs or fun names for food, cut food into interesting shapes (cookie cutters are great for sandwiches or pancakes, crinkle cutters work well for carrots and other veggies), or arrange food in fun patterns on the plate.

5. Eat together: It’s an, “I’ll have what she’s having” thing. If you’re eating the food and enjoying it, your child will be more inclined to take a bite.

6. Team effort: One way to get kids excited about new foods is to involve them in the process, from picking out produce at the grocery store to stirring muffin batter, kids love being in the kitchen.

7. Add some spice: “Most of the time, toddlers don’t want everything to be bland,” says Phillipson-Webb. Try:

• adding a squirt of lemon, grated cheese or a dressing for dipping

• spreading apple butter on fish to reduce the intensity of the flavor

• adding garlic, ginger or cilantro to give soups and sauces a little more zip

Meet our expert:

Lianne Phillipson-Webb is a registered nutritionist, author and founder of Sprout Right Nutrition in Toronto.