9 helpful tips to help your FUSSY EATER get the NUTRITION they need

Do you feel like you feed your fussy toddler the SAME food day in, day out, because they point blank refuse to eat anything but mash and yoghurt?

Meal time can become a frustrating time for both you and your little one – especially if you’re worried about your active tot not eating enough or not receiving the right nutrients they need to help them grow strong and healthy.

But fear not, we’ve pulled together some clever tips and hacks out there to ensure that your picky eater is getting all the nutrition they need…

10 ways to help your picky eater get all the nutrition they need

Preparing meals and snacks for the family each day can be stressful, and when you have kids that are picky eaters it can add another level of anxiety.

You might even feel as though you shouldn’t bother cooking for them at times, as they’ll probably refuse to eat it and that’s money down the drain.

But if you persist, stay calm and be patient you might just win over your fussy eater with some of these top tips.

1. Keep your cool and be encouraging

According to a recent study published in the journal Appetite, parents should try our hardest to not put pressure or force our children to eat foods they don’t like as this can create tension at mealtimes and cause strain to your relationship with them.

As frustrating as it is (trust us, we know!), by changing your language to being calm and reassuring, as well as being patient, positive and encouraging, you may find your child becomes less resistant to food.

2. Hand your little one the spoon and let them make a mess!

We would all love an immaculate house, but unfortunately when it comes to meal times it may be best to let your child take the spoon. This may also mean food on the floor and down themselves !

Food for kids should be a fun and enjoyable thing, and if you’re hovering over them with a cloth, it may be detrimental and put them off wanting to eat.

3. Be a good example

The more variety of healthy food you eat, the more likely your curious child will want to follow suit. Kids often want to be like mum and dad, so if you just eat unhealthily, then how can you expect your children to have a healthy appetite when they’re not exposed to it?

If you’re stuck for ideas on what to feed your family, our 28 Day Weight Loss Challenge has OVER 4,000 healthy recipes to chose from!

These Chicken and Corn Quesadilla with Avocado Salsa are quick and easy to make, low in carbs and fat, packed with protein and they taste sensational.

4. Limit distractions at meal time

If your child is plonked in front of the TV or you’re on your phone, they’re not focusing on eating their meal. Give them your full attention, eat at the table and turn the TV off, take away the tablet and keep phones well away from the dining room table.

5. Eat together as a family

Eating together as a family as often as possible is a great way to lead by example for your kids. Showing them that it’s important to sit down together and share food will help develop a positive association with food for them.

6. Keep familiar food on the plate

Kids need a wide variety, but it’s important to introduce new (or previously rejected) foods slowly. Pop something new on a plate alongside usually accepted foods. If they try it, great, if not you can try again some other time.

Make your own healthy Homemade Chicken Nuggets, which are a delicious alternative to fast food chicken nuggets.

7. Cut back on the snacks

Many kids will fill their small bellies with milk and snacks if they could throughout the day and then be too full to eat their meal.

Keep milk and breastfeeds to the end of mealtime, to ensure your child is actually hungry enough to be tempted by the food you have made.

Here are 8 lunch box snacks that should be avoided.

8. Hide veggies but also put some in plain site too

We are all for bulking out your Bolognese with extra veggies, but hiding them doesn’t encourage the fussy eater to try them of their own free will.

Try offering some other cooked or raw veg on the side of the main meal to allow them to make the choice to try it.

These Chicken and Veggie Sausage Rolls Using Wraps instead of pastry saves you around 80 calories per serve!

9. Try not to use dessert as the reward

We are all guilty of this at times, but try not to set up a regular pattern of rewarding a child for eating their vegetables with dessert.

This reinforces to a child that vegetables are a less desirable food and emphasises that dessert is desirable. Rewarding, bribing or comforting a child with food also sets up emotional cues with eating – “I have achieved/endured something, so I deserve a ‘treat’.”

If you want to offer your child a dessert, try offering fruit or yoghurt instead of chocolate or cake.

Treat your children with these Kid-friendly healthy lemon cheesecake tarts only on special occasions.

The Healthy Kids FUSSY EATERS Cookbook

As well as helping mums lead healthy lifestyles with our amazing range of smoothies and our incredible 28 Day Weight Loss Challenges, we are also very much focused on helping kids eat healthy too!

Tired of wondering what to cook?

Now you can easily meal plan with our personalised plans & over 6,000 family & budget friendly recipes catering to a wide range of dietary requirements.

The Healthy Mummy is a holistic program to nourish your body with nutritious food and help you stay active in your busy, everyday life. Yours and your families well being should be a priority so let us take the hassle out of it.

Unlock the key to sustainable life changes that will leave you feeling your absolute best.

Find Out More