Conquer Mealtime Madness: Tricks to Tackle Fussy Eating in Kids

Introducing Cara! She's spent the last 5 years working in childcare as a teacher and nanny all over the world. Cara has a degree in psychology and she studied nutrition at Stanford University. Continue reading to hear all about her experience with fussy eaters.

I've lived and worked in South Africa, Hong Kong, and England, with children and parents from all walks of life. I learn something new every day. Because of my background, one question I get asked a lot is about fussy eating. Below are some useful tips for dealing with picky eaters:

- My first and favourite tip is to get the children involved in the cooking process. Once, I worked with a family where the kids and I made dinner for the whole family once a week. It was so much fun! The children were involved in picking the recipe, writing the shopping list, going shopping, cooking and laying the table. This really invested them in the meal and what goes into making it.

- Sit down as a family and eat the same meal. This is an excellent way to cultivate social skills and spend quality time with one another. When children see their parents enjoying a variety of foods, it naturally piques their curiosity and interest. As role models for our children, it's important to model healthy eating habits. If we consistently choose nutritious foods over indulgent ones, children will follow suit.

- Give choices and autonomy. Allowing them to select where they sit and what they eat empowers them. When introducing new foods, offering at least two familiar options can ease the pressure and ensure they won't go hungry.

- Keep reintroducing foods. If your child refuses to try or doesn't like a new food, don't worry, it's not the end of the world. Many factors such as mood, environment, siblings, and even taste changes can influence mealtimes. It's essential not to make a big deal out of it and focus on the positive instead.

- Praise them, even a lick is a step forward! Nurturing a positive relationship with food and mealtimes is important for children's well-being. One way to promote this is by encouraging their curiosity and asking them about the smell, texture, and colours of the food they're eating.

- Try different environments. Change it up a bit! Have a picnic, use a different table or go to a restaurant. I’ve made use of “Cara’s Cafe” make-believe many times.

- Don’t be afraid to be a little sneaky. I love this choc avo mousse recipe. Not only is it packed with nutrition, but it also helps me get the kids to try new foods or finish their meals.

- Offer well-timed snacks. When dealing with fussy eaters, it's easy to rely on snacks to fill them up. However, it's important to be mindful of what they're eating. Maintaining a consistent routine for snacks and mealtimes can be helpful. If kids fill up on snacks, they may not have an appetite for a full meal later. Planning snack times strategically can help ensure they don't go hungry and are still able to enjoy their main meals.

- Fill your shopping basket with what you want your kids to eat and set the example yourself. One of the easiest ways to encourage your kids to eat healthy is by filling your shopping basket with nutritious foods and showing them how it's done. Be the change you want to see and make healthy choices a part of your family's lifestyle.

- Introduce as many foods as you can as early as you can. Start early and explore the world of flavours! One of the best ways to expand your child's palate is by introducing a wide variety of foods from a young age. Don't be afraid to experiment with new ingredients and cuisines. You never know, your child might discover a new favourite food!

Well, there you have it! I hope these tips will help you navigate the world of fussy eaters and make mealtimes a little less stressful. Remember, it's all about creating a positive relationship with food and promoting healthy habits for your little ones. From getting them involved in the cooking process to trying out new cuisines, there are so many ways to make food fun and exciting. So, get cooking and start exploring the delicious world of flavours together!