Dealing with a picky little eater? We got you...

Our recent lifestyle survey that gathered insight from over 500 parents, found that a nearly half of them reported problems with toddlers and picky eating. Mealtimes with a picky toddler can be challenging and we know the scene only too well! More food tends to go in their hair, the floor in fact anywhere but their mouths and avoiding a tantrum is all you can do. But with patience and persistence and some of our tips, you can encourage healthier eating habits and make mealtime fun again. We promise!

Be Patient

It’s easier said than done, but understanding that picky eating is a common phase in toddler development will take the pressure of everyone. Be patient and avoid forcing your child to eat. Stay calm and don't force your toddler to eat or use food as a reward or punishment as this can create negative associations with food. Most importantly avoid a power struggle at all costs - toddlers can be very wilful and this can cause you a lot of stress.

Offer a Variety of Foods and Lead by Example

Introduce a wide range of foods, including fruits, vegetables, proteins, and whole grains. Try to include different colours, textures, and flavours on their plate and model healthy eating habits - your toddler is more likely to try new foods if they see you enjoying them. At this age toddlers love to copy the grown ups they look up to. It might not work at first but stick with it.

Involve Your Toddler

Let your child be part of the meal preparation process. Look at recipes with them and get them excited about the prospect of the food they can make and eat. They can help to wash vegetables, mix ingredients, or choose foods at the shop. Involvement can make them more excited about eating the finished result.

Make Meals Fun

Present food in creative and appealing ways. Use cookie cutters to shape sandwiches, arrange fruits and veggies into smiley faces and be as creative as you can. Think volcanoes of mashed potatoes with lava baked beans, broccoli trees and sweetcorn flowers and carrot sunsets. A compartmentalised plate can work wonders too – we love this clever toddler and child's plate by Fred & Friends which even has a secret compartment at the end of the race where you can hide a treat! Incentivisation for the win.

Allow for a Good Routine and Quality Family Time

Avoid letting your toddler watch TV or play with toys during meals. Make mealtimes a focused and enjoyable family activity and set a meal time that you stick to, allowing your children to help with setting the table once they're old enough. Phones are obviously not allowed!

Encourage Independence

Allow your toddler to use utensils and self-feed. This promotes independence and can make mealtime more enjoyable for them. Also serve small portions to prevent overwhelming your child. They can always ask for more if they're still hungry.

When All Else Fails…

Instead of insisting and causing stress, you can always sneak healthy ingredients into familiar dishes. For example, blend vegetables into sauces, lasagnes, pasta bakes and jacket potato skins. Adding cheese makes most foods tasty for kids and you can also make smoothies with hidden fruits and vegetables.

Remember…

Praise your child when they try new foods or eat well. Positive reinforcement can encourage them to continue trying new. Every child is unique, and what works for one may not work for another. Be flexible and willing to adapt your approach as you learn more about your toddler's preferences and needs. The key is to create a positive and supportive mealtime environment that fosters healthy eating habits over time.

If you're concerned about your child's nutrition or picky eating habits affecting their health, consult with a paediatrician or a registered dietitian for guidance.