Create a mealtime routine
Children thrive on routine. Establishing regular meal and snack times (and sticking to them) helps them know when to expect food, fostering better eating habits. Keep meals relaxed and free from distractions like toys or television, allowing your child to focus on their food.
Involve your child in food choices
Make your child part of the food journey. Let them pick out new fruits or vegetables during shopping trips. In the kitchen, assign them simple tasks like stirring or washing fruit and veggies. This involvement can spark curiosity and make them more inclined to try dishes they've helped prepare.
Introduce new foods gradually
Offer new foods alongside familiar favourites and encourage exploration through looking, touching, and smelling before tasting. Remember, it might take a few tries before a child accepts a new food, so don't be discouraged if they don't take to it right away.
Make food fun and appealing
Use colourful ingredients and create fun shapes to make dishes more enticing. For example, cutting sandwiches into stars or arranging veggies into smiley faces can make mealtime more enjoyable.
Grow your own
They're more likely to enjoy something they've grown themselves.
Create a veggie garden for your kids.
Mini veggies for mini gardeners
Grow your own cress egg heads
Avoid mealtime battles
Pressuring or bribing your child to eat can backfire, making them associate meal times with stress. Instead, offer a variety of healthy choices and let them decide what and how much to eat. If they refuse a meal, stay calm - they won’t starve! Stick to the plan and avoid offering alternatives like toast or snacks.
Be a role model
Children learn by observing. Show enthusiasm for a variety of foods, and they're more likely to mirror your behaviour. Sharing meals where everyone eats the same also helps.
Celebrate small victories
Acknowledge and celebrate when your child tries something new, even if it's just a tiny bite. Positive reinforcement can boost their confidence and willingness to continue exploring different foods.
Remember, fussy eating is just a phase for most kids. By making mealtimes positive and stress-free, you’re setting the stage for healthier eating habits in the long run. So keep it light, have fun, and celebrate every small victory!
