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Build a child's love for global foods to decrease picky eating and increase cultural curiosity without traveling the world. Photo credit: Depositphotos.
Mac and cheese, nuggets, fries, pasta and cheese pizza are the commonly ordered items from kids' menus, even at international restaurants. What would it be like if your child ate the same food you ordered at your next restaurant outing? Learn eight techniques to help children expand their palate, from mac and cheese to momos, while fostering their global awareness along the way.
8 tips for raising a global eater
Introducing children to global flavors is enjoyable and builds cultural curiosity. Below are some tips to help you start raising a global eater.
Involve children in the kitchen
Let kids help pick the recipe, shop for ingredients and prepare the meal. A hands-on experience lets them try new ingredients, smells and textures, making them more interested. Whether setting up a taco bar or helping whisk together ingredients for a raita.
Be a role model
Children mirror their parents' eating habits, so when parents eat a variety of global cuisines, they're more likely to try it. Instead of hesitating, parents can show themselves trying a new dish with willingness and curiosity.
Dine out at diverse restaurants
Eating out at culturally diverse restaurants exposes children to new cuisines in a different setting. If travel isn't an option, dining locally is a fun and accessible way to explore global foods and support cultural businesses. Parents can talk about the dishes or encourage kids to choose something for the family from the menu. This can make the experience exciting and memorable.
Pair new dishes with familiar food
When introducing an unfamiliar dish, serve it alongside a favorite food. For example, you could serve a mild curry with rice and steamed vegetables they love. This method reassures children with something they recognize while exploring something new, easing anxiety around trying a new flavor. Get creative and make it a fusion dish when introducing flavors. Instead of trying fresh samosas, make a puff pastry version to blend familiar and new flavors.
Stay positive
Encouraging children to try new foods can be challenging. Avoid expressing your opinions about food as your opinion could impact their preferences. Approach new flavors with an open mind and let them form their opinions.
Introduce repeated exposure
If they don't enjoy food at first, don't rule it out. Sometimes, it takes multiple tries to appreciate a new flavor. Try reintroducing that food later in a different form. If they didn't like sushi immediately, they might enjoy it as a deconstructed sushi bowl, so it's not as overwhelming. Experimenting with different preparations helps kids discover new favorites.
Adjust for dietary preferences and spice levels
Adjust global dishes to suit your child's tastes and any dietary needs. You can adjust spice levels or swap ingredients to make dishes more approachable for your children and family. If you're making a traditional Indian dish, start with mild spices and gradually increase as they become more comfortable with the flavors. Adjusting dishes to suit their preferences while keeping the flavors authentic keeps children engaged without overwhelming them with new flavors.
Make mealtime a bonding experience
Introducing culturally-themed dinners can be a fun way to get started. If families want to go further, they can explore a specific country's cuisine with music and decor. Use mealtimes as an opportunity to share stories about the food's origin. Parents can explain the origins of pad Thai or why paella is traditionally cooked in a big pan in Spain. Sharing mealtimes like this is a fun, cultural and bonding experience.
Benefits of raising global eaters
Applying the tips for raising your child to eat various global foods has many benefits. These include but are not limited to a broadened palette, health benefits, cultural awareness and curiosity.
Broadening taste preferences
By exploring global flavors, parents can help kids develop more adventurous tastebuds without overwhelming them by guiding them in an approachable manner. Most children are familiar with classic comfort foods like mac and cheese, but introducing new flavors expands their global knowledge and builds adaptability to global foods.
Health benefits
A diverse food selection expands tastebuds and provides a nutritional variety crucial for growing bodies. The bonding experience provided by exploring cultural mealtimes also provides health benefits. A study in the JAMA Network Open found that eating meals with family is associated with better eating habits, including consuming more fruits and vegetables, less fast food and less sugar-sweetened beverages.
Cultural awareness
Food offers children a tangible way to experience other cultures, fostering curiosity and empathy. When kids taste a dish from another part of the world, they connect with that culture's history, traditions and values. Simple conversations about a dish's origins or preparation methods add to their experience.
Enhancing cultural curiosity beyond the table
Encourage cultural learning with books, shows or music from various cultures. Explore local food markets together or attend cultural events. Online cooking classes are another way to involve kids in the world's diverse culinary heritage.
A lasting impact with global food adventures
Raising a global eater is about creating memorable experiences with parents and children. Each new dish introduces them to a part of the world, which develops open-mindedness and curiosity that extends far beyond food. So, whether they're tasting Nepalese momos or savoring mac and cheese, mealtimes with various flavors are opportunities for learning and growth, one bite at a time.
Shweta Gadhia is the creator behind Share the Spice, a food blog that shares flavorful vegetarian and vegan recipes with cultural influences from around the world. Drawing from her nutrition and public health background, she empowers you to confidently create wholesome recipes the family will enjoy.
