Managing picky eating in children

It may not seem like a big deal to prepare your picky eater a separate meal, but it’s important children eat widely so they get all the nutrients they need. And what if you have two or three fussy eaters? That’s a whole lot of stress and extra time in the kitchen. Let’s try to avoid that!

Experts say most children go through a stage of picky eating, showing strong preferences about what they eat and refusing to try new foods. It’s a way to exert their independence. Some develop into persistent picky eaters, eating only a few chosen foods, which can make it challenging to ensure they get all the nutrients and fibre they need to thrive.

So what’s the psychology of picky eaters? There are lots of reasons why kids become fussy eaters. They may copy behaviour they see at mealtimes, remember a bad experience with a particular food or dislike foods with a certain smell or texture. The list is endless!

In this guide, we’ll walk through why fussy eating happens, share seven strategies that actually help, and give you 15+ kid-tested recipes to make mealtimes easier.

The importance of addressing picky eating early

A recent study shows picky eating in early childhood can stick around for years, so it’s important to set up mealtimes to try to avoid picky eating right from the start. Like adults, children need to eat a wide variety of foods to meet their nutritional requirements. Some children will have legitimate food intolerances or allergies to work around and picky eating adds another layer of complexity.

A picky eater can impact the whole family, creating stress around social occasions such as eating out or packing picnics for family outings. Then there’s what to pack in school lunch boxes – and there are 13 years of school lunches! As children get older and want to have playdates at friend’s houses or go on school camps it can be difficult to make sure fussy eaters are eating enough.

7 Strategies to encourage healthy eating in fussy eaters

Planning and mindfulness around food and mealtimes can help children establish good eating habits. Here are our top tips for fussy eaters:

• Be a positive role model: Children learn what sorts of foods are acceptable by watching other people eat, so model good eating patterns with your child. Ensure they see you eating a variety of healthy foods, such as colourful vegetables and fruit, protein and healthy carbohydrates.
• Ensure children are hungry at meal times: Limit snacking between meals. Children are more likely to eat their meal when they’re hungry and also more likely to try new foods.
• Help children to build up an appetite: Running around outside and being active will help children feel hungry. Their bodies will want to take in more food to replace the energy they have used up.
• Serve a variety of foods: Children may not eat everything every day, but ideally, they will eat a range of foods over a week. Ensure you include familiar foods they like.
• Keep offering new foods: Try to add small servings of new foods to their plate at each meal. Different shapes and textures can be enticing. It can take 10-20 times before children try a new food, so keep offering it and make sure they see how much you enjoy eating it.
• Make mealtimes relaxed: Make mealtimes relaxed occasions to catch up with family. Seeing siblings, peers and wider family trying new foods can also be helpful. Be encouraging but not pushy. Children are pretty good at knowing when they are full, so don’t force them to eat everything on their plate.
• Involve kids in food preparation: Take them to the fruit and veggie shop, grow tomatoes together, help them measure out ingredients or set the table. Being involved can entice children to taste what they have helped to make.

10 Healthy meal ideas for fussy eaters

Parents of fussy eaters will know that lunches can be tricky terrain. You make (what you think is) an appetising lunch, but you still find the plate or lunchbox full. What’s a parent to do?! When you’re out of inspiration, give one of these recipes a try.

• Lunch box mini pizzas: No matter how fussy your child is, it’s hard to say no to pizza – especially, lunch box pizza! We love this recipe by Kidgredients for its versatility and nutrition, allowing you to add whatever toppings your child desires while knowing they’re eating well (special shout out to the genius zucchini-cheese combo!).
• Homemade sausage rolls: Who doesn’t love a party food that’s nutritious enough to pack into a lunch box? This sausage rolls recipe will appeal to even the fussiest eater with their flaky pastry and flavorsome filling, and because they’re homemade, you don’t need to worry about any nasties that have been snuck in.
• DIY cheese and bacon rolls: Kylie from Kidgredients isn’t lying when she says these cheese and bacon rolls are just like the bakery ones! Of course, they aren’t the healthiest treat, but making them yourself (rather than buying them from the grocery store) means you have full control over everything inside.
• Mini quiches: The best thing about quiches is how versatile they are, allowing you to pack pretty much any ingredient your children desire. This mini quiche recipe in particular is crustless and super healthy, takes just five minutes to prepare, and is perfect for batch cooking to keep you organised. Maybe you could even get the children involved in the cooking process? Experts say that’s the best way to get the children to eat their lunch!
• Smoothies: We know what you’re thinking: “Smoothies? In a lunch box?!”. With products like the Drink in the Box and the Squeasy Gear range, you can safely pack smoothies in their lunch box without fear of leaks. We’ve been loving this list of 10 smoothie recipes with hidden veggies.
• Mac and cheese: Your fussy eater won’t believe their luck when they open their lunch box and find this delicious mac and cheese, and you won’t believe that you can confidently pack it in their lunch box, either! They’re equal parts delicious and nutritious, packed with onion, cauliflower, and even zucchini.
• Homemade fish fingers: Okay, this is one that even the adults can get on board with. Fish fingers are a delicacy typically associated with childhood, but this recipe (which bakes them, rather than fries them) could easily be served up at your next party. Failing that, your children will love finding them in their lunch box!
• Chicken nuggets: We couldn’t make a list of recipes for fussy eaters without including chicken nuggets. They’re universally appealing, although, they’re definitely not healthy. Until now! These baked chicken nuggets are made with chicken breast and coated in breadcrumbs and parmesan cheese, meaning they’re just as nutritious as they are delicious.
• Vegetable Frittata: Quick and easy are two words that don’t often describe making food for fussy eaters but they do spring to mind when we think of this frittata recipe. With its soft texture, delicious flavour and easy adaptability (you can load it up with just about anything you like!) this frittata is sure to be on high rotation in your household.
• Vegetable Fried Rice: Fried rice is one of the most ideal foods for picky eaters as you can add as much or as little flavour as you like, and even have your children help out with the cooking process by choosing which veggies they would like to include. Add nutritious extras like eggs or meat for more variety!

How we at Edge Early Learning will encourage healthy eating habits

At Edge Early Learning, children come together at regular mealtimes. Our chefs ensure meals are nutritionally balanced and appealing to young children. Children are taken to wash their hands before sitting at tables. We serve a mix of brightly coloured fruit and vegetable finger foods, as well as meals where children are encouraged to use cutlery.