The shocking truth about our kids' dietsAs parents, we want to give our kids the best start we can, including providing a nutritious diet to support their development and growth, and teaching healthy habits to carry them through life.But what if the very foods we're feeding our kids are undermining this goal?Our busy lives mean we often turn to convenience foods – like puree pouches, packaged lunchbox snacks, ready-made meals and takeaway dinners – to get time back in our day.While these options seem like a lifesaver – especially when many carry 'healthy' or 'better for you' claims – they're hiding a shocking truth: they're responsible for kids consuming far more processed and discretionary foods than we realise.The health impact is also more serious than we might think: our kids' diets are becoming overloaded with hidden sugar, salt, unhealthy fats and additives we can barely pronounce, setting them up for issues down the track.It's time to take a closer look at what's really on our kids' plates.Processed and discretionary food definedProcessed food is an all-encompassing term describing any food that's been altered from its natural state.Food is processed for a variety of reasons, some of which benefit our health.For example, milk is pasteurised to make it safe for consumption and extend its shelf life. Fresh vegetables are frozen so we can access high-quality, nutritious produce year-round.However, not all processed foods are as healthy. Many of the foods found on supermarket shelves have undergone extensive processing to meet our convenience needs and flavour preferences using industrial techniques and ingredients that sound like they belong in a science lab. These foods – known as Ultra-Processed Foods (UPFs) – are where the danger to our kids' diets lies due to their hidden sugars, salt, unhealthy fats and use of artificial flavours, colours and preservatives.Parents know some UPFs all too well: they're the fast food meals, sugary soft drinks, chocolate bars, and flavoured potato chips kids love.But lesser known UPFs are sneaking into our kids' diets in other forms, including those time-saving convenience foods. In fact, many foods we purchase from supermarkets to feed our kids – such as some bread and breakfast cereals, muffins, ice-cream, sausages, chips, biscuits, chicken nuggets, instant noodles, and pre-packaged snacks – are UPFs.Discretionary food is the term describing foods that are unnecessary for our diet because they don't provide the nutrients our bodies need to function.As you'd expect, discretionary foods tend to be highly processed and also high on the list of foods kids love.Why processed foods are prevalent in kids' dietsProcessed foods are increasingly appearing on our kids' plates because they offer something highly valued by time-poor parents – convenience. Effective marketing strategies are also contributing to our kids' increased processed food consumption, effectively 'tricking' parents into buying convenience foods labelled with claims implying they're 'healthy' when they're not.Research has shown that 100% of infant and toddler food products in Australian supermarkets fail to meet World Health Organization (WHO) promotional recommendations and an incredible 78 per cent of products didn't meet WHO's nutritional requirements.  Other reasons contributing to kids' diets being high in processed and discretionary foods include:Taste and addictiveness. UPFs are designed to be palatable, and their high sugar, salt and fat content triggers our brain's reward system, releasing feel-good chemicals when we eat them. But it's not just this high that makes it hard for kids to resist these foods – evolution is hardwiring them to crave and seek them out.  Food fussiness. Around one in two kids will go through a fussy eating phase, accepting or rejecting specific foods, and white-coloured processed foods feature in many fussy eaters' diets because they're considered safe and comforting.Pester power. You'd be hard-pressed to find a parent who hasn't experienced the demands for fast food, unhealthy snacks and high-sugar cereals and soft drinks driven by the advertising accompanying the content our kids watch. The size of the problem Research confirms the shocking truth: processed and discretionary foods make up a significant portion of kids' diets. Discretionary foods represent about one-third of the total daily energy intake in Aussie kids' diets and discretionary food intake increases with age, accounting for 40+ per cent of kids' diets after the age of nine.Consumption of calories from UPFs continues to grow, specifically from 61 to 67 per cent across the two decades examined in one study of 30,000 children aged 2 to 19 years of age. Alarmingly, this research confirmed the biggest increase in UPF consumption came from ready-made meals, accounting for 11 per cent of participants' daily calories in 2018, up from 2 per cent in 1999. The impact on kids' healthResearch also confirms the overconsumption of processed and discretionary foods has long-term consequences for children's health, including:Nutritional deficiencies. UPFs and discretionary foods lack essential nutrients. When kids fill up on these foods, they're also less likely to consume vegetables, fruits, wholegrains and lean meats, resulting in a diet lacking the vitamins and minerals needed for healthy development and growth. High UPF consumption has been shown to result in lower length and height measurements during the critical growth period of 2 to 4 years of age.Childhood obesity. UPFs and discretionary foods are high in calories, unhealthy fats, sugars and salt. Some, like fast foods, also promote overeating as they're served in sizes lacking portion control. Studies show that weight, Body Mass Index (BMI) and waist circumference growth trajectories are significantly greater among children with the highest UPF consumption.Increased risk of chronic disease and death. High UPF consumption over time is directly associated with 32 health issues, including a higher risk of developing heart disease, type 2 diabetes, cancer, depression, anxiety and sleep disorders.   Higher UPF consumption is also associated with a greater risk of early death.In short, saving time – or placating our kids – with these foods will only lead to a generation that struggles with obesity and other major health concerns. What you can doReducing a child's processed and discretionary food consumption can be challenging, but it's definitely achievable.Here are six things that will help and encourage healthier eating habits:Involve kids in meal preparation. A surefire way to get kids interested in eating healthier foods is to involve them in their preparation. Ask them to choose recipes, help shop for ingredients and complete easy tasks like washing veggies or mixing ingredients.  Create a positive eating environment. Wind back the clock and sit at the dining table for a healthy meal – mealtimes that are relaxed and fun help create positive associations and habits.Manage snacking. Avoid discretionary grazing by establishing regular snack times, ensuring they're at least two hours before mealtimes so kids are hungry when they sit down to eat.Talk about nutrition. Help kids develop healthy habits by having age-appropriate conversations about the importance of the foods we eat. For example, relate food to energy for toddlers: ‘Eating brown rice will help you play for longer’. Teach moderation, not restriction. Offer controlled portions of discretionary food 'treats' and explain why these foods are only eaten sometimes.Be a role model. Kids closely observe and mimic their parents, so if your child sees you making and enjoying healthy food choices, they're likely to follow suit.

Yoghurt is a staple in most Aussie households, and for good reason. It’s rich in calcium, packed with probiotics for gut health, and usually a big hit with toddlers. But if plain yoghurt isn’t cutting it, or your little one is starting to turn their nose up at it, a few tweaks can work wonders.According to the Dietary Reference Intakes, kids aged 1 to 3 years need about 700mg of calcium each day to support growing bones and teeth. Just 100g of plain yoghurt can deliver roughly 150–200mg, which is a solid step towards hitting that goal, especially if your toddler isn't smashing through cheese or milk.Below are five easy, delicious yoghurt recipes perfect for toddlers—even the picky ones.Enhance Your Toddler’s Diet with Simple, Yoghurt-Based IdeasIf you’re trying to boost your toddler’s nutrition without the mealtime drama, yoghurt can be a great starting point. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood obesity expert, offers realistic tips to help you build a more balanced diet for your child, one meal at a time. It’s not just about healthy eating; it’s about giving your toddler the nutrients they need for energy, focus, and steady growth.Ready to turn yoghurt into a fuss-free favourite? Grab your copy of Healthy Parents, Healthy Kids today.5 Toddler-Friendly Yoghurt RecipesYoghurt is already a toddler staple in lots of Aussie households, but it doesn’t have to stay plain and predictable. With just a few extra ingredients and almost no effort, you can turn everyday yoghurt into fun, tasty creations your little one will actually look forward to.Mango Frozen YoghurtTreat your toddler (and yourself) to this frozen yoghurt dessert as a summer alternative to ice cream. It only takes two minutes to prepare, and you can pop it in the freezer ahead of time for an easy, no-fuss snack when the weather heats up.Type: Vegetarian, Gluten FreeServes 2Prep Time: 2 minutesCooking Time: 0 minutesIngredients2 small mangoes, frozen (alternatively use store-bought frozen mango chunks)½ cup Greek yoghurtRecipeAdd frozen mango and yoghurt to a blender and blend for approximately 1 minute until ingredients are combined into a smooth soft serve consistency.Pour frozen yoghurt out of the blender and serve!Berry Frozen Yoghurt ShardsA fun and healthy yoghurt-based snack that’s perfect for toddlers and ideal for keeping everyone cool during summer. Type: Vegetarian, Gluten Free, SnacksServes 2-4Prep Time: 2 minutes (plus 2-3 hours freezing time)Cooking Time: 0 minutesIngredients1 cup Greek yoghurt½ cup mixed frozen berriesRecipeLine a flat baking tray with baking paper.Spoon the yoghurt onto the tray and spread around to make a rough rectangular shape. Don’t spread the yoghurt all the way to the edges and this will spread it too thinly.Sprinkle the berries over the yoghurt. Place into the freezer and allow to freeze for at least 2-3 hours or overnight. Cut into rough shards and store in the freezer until ready to eat.  Apple StreuselWarm apples and a crumbly streusel topping make this a tasty toddler-friendly treat—great as a snack, dessert, or even breakfast with a big dollop of yoghurt. It keeps well in the fridge for a few days and can be served cold or gently reheated. Skip the yoghurt for a dairy- and lactose-free option.Type: Vegetarian, Contains NutsServes 3-4Prep Time: 10 minutesCooking Time: 25 minutes IngredientsOlive oil spray, for greasing3 pink lady apples, chopped into small piecesZest and juice of 1 lemon1 teaspoon cinnamon 1 ½ cups rolled oats3 tablespoons honey3 tablespoons almond butter Greek yoghurt, to serve (optional)RecipePreheat the oven to 180°C. Spray a small loaf tin with olive oil spray and set aside. In a mixing bowl combine the chopped apple, lemon zest and juice, and half of the cinnamon. Stir to combine. Transfer the apple mixture into the loaf tin. Spread the apples to cover the entire bottom of the tin. Add the rolled oats, honey, almond butter and the remaining half teaspoon of cinnamon into the mixing bowl. Stir well to combine. If your honey and/or almond butter are not liquid enough to stir easily, heat them gently in the microwave for 10 seconds at a time until runny. Sprinkle the oat streusel mixture over the top of the apples in the loaf tin. Place the loaf tin into the oven and bake for 25 minutes until golden. Divide the apple streusel into serving bowls, and top with a dollop of yoghurt. Serve immediately and enjoy!Berry Frozen Yoghurt DropsA delicious, toddler-friendly yoghurt snack you can prep in advance and keep in the freezer for warm days. Perfect for little ones when the weather heats up. We’ve used berries, but feel free to swap in any seasonal fruit your toddler loves.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipePrepare 2 flat baking trays by lining with baking paper. Add the berries and the yoghurt to a small blender. Blend well until smooth.Use a teaspoon to dollop spoonful’s of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. Serve the yoghurt drops frozen and enjoy!Grilled Summer FruitThis toddler-friendly recipe is perfect for using up extra summer fruit, especially stone fruit that’s a bit soft or bruised. The grilled fruit pairs beautifully with yoghurt and makes a tasty topping for overnight oats or porridge. It’s a simple way to add variety to your little one’s breakfast or snack time.Type: Vegetarian, Gluten Free, Snacks, BreakfastServes 2Prep Time: 2 minutesCooking Time: 5 minutesIngredients2 large figs, halved1 large nectarine, halved and seed removed2 plums, halved and seed removed½ teaspoon honey2 tablespoons Greek yoghurtRecipePreheat the grill on the top of your oven to high and line a baking tray with baking paper. Arrange fruit on the tray with the cut side facing up. Use a pastry brush to dip into the honey and thinly spread over the cut side of the fruit.Place the tray into the oven under the grill. The fruit will take approximately 5-10 minutes to caramelise but keep an eye on it as it can burn quickly if left in too long.Serve fruit warm with Greek yoghurt and enjoy!Looking to expand your toddler's breakfast options with yoghurt-based meals they'll love? Discover a variety of fussy-eater-approved recipes in this helpful guide. Wrapping UpAdding yoghurt to your toddler’s meals doesn’t have to be tricky. With a bit of creativity, this simple ingredient can turn into fun, healthy snacks and meals your little one will actually want to eat. Whether it’s a cool smoothie, a yummy dip, or a frozen treat, these yoghurt ideas are a great way to keep your toddler full and energised. So go on. Have a little fun in the kitchen and see how easy healthy eating can be!Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Let’s be real. Convincing kids to eat vegetables can feel like trying to sell broccoli at a lolly shop. But taste is a huge factor. If it tastes good, kids are way more likely to eat it.Research shows that repeated exposure, fun presentation, and taste-boosting strategies can significantly increase veggie intake in children. In other words, it’s not just what you serve, it’s how you serve it.Here are 10 tasty, kid-friendly ways to make veggies go down a whole lot easier.Energise Your Child with the Right Veggies at MealtimeIf your child’s energy levels seem low, picky eating might be a factor, especially when vegetables are left off the plate. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood obesity expert, provides practical strategies for expanding your child’s vegetable intake. Adding colourful, nutrient-rich veggies to meals helps kids stay energised, focused, and strong. Plus, it’s a win for their growth and development!Ready to make mealtimes easier and energise your child with more veggies? Grab your copy of Healthy Parents, Healthy Kids today!10 Ways To Make Vegetables Taste Better For KidsMaking vegetables taste better for kids is all about getting creative and finding tasty combos. It’s not about hiding the veggies, but making them fun and exciting for their taste buds. These 10 ideas will turn veggies into a yummy part of your kid's meals!Add cheese or a light sauceA sprinkle of grated cheddar or a drizzle of cheese sauce can work wonders. Think cauliflower cheese or broccoli with parmesan. It adds creaminess and masks any bitterness, and most kids already love cheese. A study found that pairing veggies with a liked flavour (like cheese) increases children’s willingness to eat them. Roast with herbs and olive oilRaw or steamed can be a bit bland for little taste buds. Roasting veggies brings out their natural sweetness and gives them a lovely crispy edge. Add a pinch of herbs like rosemary or thyme and a splash of olive oil for that roasted magic. Roasted carrots, pumpkin, and sweet potato are often hits, especially when they start to caramelise.Mix into pasta or noodlesPasta is basically a delivery system for veggies if you do it right. Stir finely chopped or grated vegetables into a pasta sauce, lasagne, or stir-fried noodles. Think zucchini in bolognese, spinach in pesto, or capsicum in stir-fry.Serve with a dipKids love to dip things—it’s half the fun. Serve sliced carrots, cucumbers, or cherry tomatoes with hummus, yoghurt dip, or even tzatziki. The extra flavour makes veggies more exciting. According to a study, dips helped preschoolers eat vegetables they would otherwise reject.Add to smoothiesYes, smoothies! Toss in a handful of spinach, cooked carrot, or steamed cauliflower with fruit, milk, and yoghurt. When blended with banana, mango or berries, the veggie taste is barely noticeable. Research found that fruit-based smoothies can be an effective (and tasty) way to increase veggie intake in fussy eaters.Looking for some delicious smoothie recipes? Check this article out for tasty and nutritious ideas your little one will love!Use fun shapes or cuttersPresentation matters. Use cookie cutters to turn cucumbers into stars or carrots into hearts. When food looks fun, it feels more like play and less like pressure.This simple trick taps into the psychology of food appeal. Bright colours and interesting shapes make kids more curious and willing to try.Combine with their favourite foodsGot a pizza fan? Add mushrooms or capsicum on top. Love burgers? Try a veggie patty or some shredded lettuce and tomato inside. Combining veggies with familiar, loved meals reduces resistance. It’s a small step that builds positive associations, and hey, even a single lettuce leaf counts.Top with a sprinkle of seasoningSometimes, all it takes is a dash of flavour. Try garlic powder, paprika, a pinch of parmesan, or even nutritional yeast. These add-ons can turn plain steamed veg into something way tastier. Seasonings also help disguise any bitterness in green veg like Brussels sprouts or kale.Try veggie-loaded muffins or frittersSavoury muffins and fritters are great vehicles for hidden veggies. Think corn and zucchini fritters, carrot muffins, or spinach and cheese scrolls. Offer with a sweet glaze or honey drizzleA little sweetness goes a long way, especially with naturally bitter vegetables. Try roasting carrots or parsnips with a touch of honey or maple syrup. It brings out their sweetness and makes them more appealing. Just a drizzle is enough to shift the flavour balance without turning it into dessert.Struggling to get your child to eat their greens? Check out this article for clever ways to sneak more veggies into meals and make mealtime a bit easier.Summing UpHelping kids enjoy their vegetables doesn’t mean resorting to trickery or power struggles. With the right flavours, textures, and a little creativity, veggies can be something your child actually wants to eat.Remember, taste matters. And with these 10 flavour-boosting ideas, you’re not just making vegetables taste better—you’re setting up healthy habits for life.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Feeding a toddler without relying on meat doesn’t mean you’re stuck with boring pasta every night. In fact, going meat-free even once a day can benefit your little one’s health and help the planet. According to studies, a well-planned vegetarian diet is safe and healthy for children and can provide all the nutrients they need to grow and thrive.This list of veggie-packed meals is proof that toddlers don’t need meat to enjoy a hearty, satisfying dish. Bonus: These are easy enough for weeknights and tasty enough for grown-ups to enjoy too.Support Your Toddler’s Energy—Even Without MeatWorried your toddler might miss out on energy without meat in their diet? Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood obesity expert, shows you how to create balanced, nutrient-rich meals that fuel focus, growth, and playtime stamina, all while keeping things meat-free. This book is full of easy strategies to broaden your toddler’s diet and take the stress out of mealtimes.Want to feel more confident serving up meat-free meals? Grab your copy of Healthy Parents, Healthy Kids today.5 Vegetarian Meal Recipes For ToddlersHere are five toddler-friendly meals that skip the meat but still bring the flavour, colour, and nutrients to the plate.One-Pan Spicy RiceThis is a mild version of the classic spicy rice—think flavourful, not fire-breathing. It’s packed with complex carbs and fibre. Brown rice is also a good source of magnesium, which supports muscle and nerve function in growing kids.Type: Vegetarian, Gluten FreeServes 6Prep Time: 5 minutes Cooking Time: 20 minutesIngredients3 tablespoons olive oil1 garlic clove, crushed2 cups basmati rice2 teaspoons ground cumin1 teaspoon paprika1 teaspoon chili flakes650ml boiling waterPinch of salt and pepper2 eggs, whisked½ cup plain Greek yoghurt1 lemon, juicedHandful parsley½ pomegranate Extra chili flakes to serve, if desiredRecipe1. Add the olive oil to a medium saucepan or pot over medium heat. Add the garlic and cook for 1-2 minutes until fragrant. 2. Add in the rice, cumin, paprika and chili flakes and stir to combine. Pour the boiling water over the rice and add a pinch of salt and pepper. 3. Stir everything together then cover with a lid. Reduce the heat to low and cook for 10-15 minutes. 4. After 10-15 minutes one the rice has cooked, use a fork to fluff the grains of rice. Pour the whisked eggs over the rice, then cover and cook for another 5 minutes. Remove from the heat and stand for a further 5 minutes with the lid on. 5. Meanwhile, in a small bowl whisk together the yoghurt and lemon juice. Set aside.  6. Once the rice is ready to serve, top with parsley leaves. Whack the back of the pomegranate with a wooden spoon over the top of the pot so that the seeds fall out and scatter the top of the rice. 7. Serve immediately with the lemon yoghurt and extra chili flakes and enjoy!Bean & Veggie QuesadillasBeans are protein powerhouses. Just half a cup of cooked beans gives toddlers nearly 7g of protein, which is about half of what they need in a day.Type: Vegetarian, Kid Friendly Makes 4 (or 8 halves)Prep Time: 10 minutesCooking Time: 15 minutes Ingredients4 wholegrain tortillas or wraps1 tablespoon olive oil½ red onion, thinly slicedSprinkle of paprika Sprinkle of cumin½ of 1x400g tin black beans, drained and rinsed½ of 1x400g tin corn, drained and rinsed1 tomato, finely chopped½ cup mozzarella cheese, gratedRecipe1. Heat a large frying pan over medium to high heat. Add the onion, paprika and cumin, and cook for a couple of minutes until fragrant. 2. Add in the black beans and corn. Stir and continue to fry for 4-5 minutes. Stir in the tomato and cook for another minute until the tomato is slightly softened. 3. Remove the bean mixture from the pan into a bowl and set aside. Give the pan a quick wipe, then return to the heat. 4. Place one tortilla into the pan. Cover half of the tortilla with ¼ of the bean mixture. Sprinkle ¼ of the cheese over the top. Fold the empty side of the tortilla over the bean filling, and press down to enclose. 5. Continue frying for 1-2 minutes, then flip the entire quesadilla over so that the side facing up is now facing down in the pan. Fry this side for 2-3 minutes until lightly golden. Remove from the pan and set aside. 6. Repeat steps 4 and 5 with the remaining tortillas, using the rest of the bean mixture and cheese. 7. Once all the quesadillas are cooked, slice each one in half. Serve immediately and enjoy!Mini Banana Pancakes - h3Mash one ripe banana, mix with one egg and a tablespoon of flour, and fry spoonfuls on a pan. You’ll get little golden pancakes that toddlers love to eat (and help make). Bananas provide potassium for healthy muscles and energy, while eggs are rich in choline, which supports brain development.Type: Vegetarian, Kid Friendly, Baby FriendlyMakes approx. 30 mini pancakesPrep Time: 5 minutes Cooking Time: 15 minutes Ingredients1 egg1/3 cup milk½ cup wholemeal self-raising flourSprinkle of cinnamonOlive oil cooking spray 2 bananas, sliced into around 1 cm piecesRecipe1. In a mixing bowl whisk together the eggs and milk. Add in the flour and cinnamon, and whisk until no lumps remain. 2. Spray a large frying pan with olive oil spray. Heat the frying pan over medium heat. 3. Use a fork to dip the banana pieces into the pancake batter and drain off a little of the excess, then place into the frying pan. Fry for 2 minutes until the mini pancakes start to bubble, then flip over and cook for 1-2 minutes on the other side. Remove from the pan. 4. Continue cooking the mini pancakes in batches until all of the banana slices and pancake batter have been used. 5. Serve pancakes and enjoy! Veggie Gnocchi BakeGnocchi is soft and easy to chew, which is great for younger toddlers. Spinach adds iron and folate, two key nutrients for growing bodies.Type: Vegetarian, Kid FriendlyServes 4Prep Time: 25 minutesCooking Time: 20 minutes Ingredients2 tablespoons olive oil1 onion, finely chopped1 carrot, finely chopped1 stick celery, finely chopped1 clove garlic, crushed1 zucchini, finely chopped1 red capsicum, finely chopped2 tablespoons tomato paste1 ½ cups (375ml) water1x 500g packet gnocchiHandful fresh basil leaves1/3 cup mozzarella cheeseRecipe1. Preheat the oven to 190°C. Heat a large wide saucepan or pot over medium to high heat. 2. Add the olive oil, onion, carrot and celery. Cook for 5 minutes until softened, stirring occasionally. 3. Add in the garlic, zucchini, and capsicum and continue to cook for a further 5 minutes, stirring occasionally. 4. Mix in the tomato paste, and slowly stir in the water. Reduce the heat to medium and allow the sauce to simmer, uncovered, for 10-15 minutes. 5. Meanwhile, heat a large non-stick frying pan over medium to high heat. Add in the gnocchi and cook for 5 minutes, stirring often, until slightly crispy. Remove from the heat. 6. Remove the tomato sauce from the heat. Add the gnocchi into the tomato sauce, along with the basil leaves, and gently stir to combine. 7. Transfer the gnocchi mixture into a large round baking dish. Sprinkle the cheese over the top. 8. Place into the oven and bake for 15-20 minutes until the sauce is bubbling, and the cheese is melted and golden.9. Serve immediately and enjoy! If serving to children, allow to cool slightly before serving. ShakshukaThis dish is on breakfast menus all over Israel, and we fell in love with it for its tasty and healthy properties. It’s also hearty enough to have for lunch or dinner and is a ripper for serving friends or family. Type: Vegetarian, Gluten Free, Lactose FreeServes 2Prep Time: 2 minutesCooking Time: 10-15 minutesIngredients1 teaspoon olive oil4 cloves garlic, crushed1/2 onion, diced2 teaspoons fresh or dried chilli3 teaspoons paprika3 teaspoons cumin2 x 400g tins of chopped tomato (or alternatively use roughly chopped fresh tomatoes - a great way to use up any dying slowly in your fridge!)1 x red capsicum, core and seeds removed4 eggs1 large handful basil, rocket or baby spinachRecipe1. Heat oil in a large pan, then add garlic, onion, chilli and spices and cook until aromatic. 2. Add tomato and capsicum, then cook for another 5 minutes until soft. 3. Create four wells in the tomato mixture, then crack an egg into each hole. Cover the pan with a lid and cook for 5-7 minutes, until the eggs are firm with a runny egg yolk. 4.  Top with basil/rocket/baby spinach and then serve with toasted whole grain bread. Enjoy!Looking to expand your toddler's meat-free menu with snacks they'll love?  Discover a variety of sensory-friendly, vegetarian snack ideas in this helpful guide.Wrapping UpMeatless meals can still be filling, nourishing, and fun to eat, especially when there’s colour, texture, and flavour on the plate. These five recipes are toddler-tested and grown-up approved, making them perfect additions to your family menu.Want to cut back on meat a little more? Try Meat-Free Mondays or swap out meat in one meal a day. Small changes can lead to big benefits for your toddler’s health and your grocery bill.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If your toddler’s lunch box keeps coming home half-full or untouched, you're not alone. Toddlers can be wildly unpredictable with food—loving something one day and refusing it the next. The good news? There are lunch options they’ll actually eat and enjoy.Research shows that offering the same fruit or veggie once a day for 8–10 days (or more) can make it more acceptable to toddlers, so keep trying with that broccoli! In the meantime, these 9 lunch ideas sneak in veggies, pack in flavour, and are toddler-approved (yes, even by picky ones).Support Better Lunch Habits with One Simple StepIf your toddler’s constantly running on empty or refusing anything that isn’t beige, picky eating could be playing a bigger role than you think. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading expert in childhood nutrition, offers practical, no-fuss strategies to broaden your child’s diet and boost their energy through food they’ll actually eat. This isn’t just about fewer lunchtime stand-offs. It’s about helping your toddler stay fuelled for play, growth, and learning.Start making lunches they’ll eat and love. Grab your copy of Healthy Parents, Healthy Kids today.9 Easy Lunch Ideas Your Toddler Will LoveThese lunch options are designed with little appetites, textures, and preferences in mind—plus, they sneak in plenty of nutrition without making a big deal about it.Cauliflower Margherita PizzasThese mini pizzas swap the dough for cauliflower, but your toddler won’t even notice. Topped with melty cheese and tomato, they’re soft, bite-sized, and surprisingly addictive.Type: Vegetarian, Gluten FreeServes 4 Prep Time: 10 minutesCooking Time: 30-40 minutesIngredients1 medium cauliflower, leaves removed, roughly chopped¾ cup almond meal3 eggsPinch of salt and pepper4 tablespoons tomato paste2 large tomatoes, diced (or could use 2 punnets of cherry tomatoes, sliced in half)¾ cup baby bocconcini, slicedHandful basil leaves, plus extra to serveRecipe1. Preheat the oven to 200°C. Line 2 baking trays with baking paper. To make the cauliflower pizza bases use a food processor and, working in batches, process the cauliflower florets into crumbs. 2. Pour the cauliflower crumbs into a mixing bowl and add the almond meal, eggs, garlic powder and a pinch of salt and pepper. Mix well to combine, and until the mixture resembles a dough. 3. Spread the dough onto the 2 baking trays, shaping it into 4 rough circle shapes that are the width of the baking tray. Make sure the thickness is even. Place the pizza bases into the oven and bake for 20-30 minutes until golden and crispy around the edges. 4. Once the bases are cooked remove from the oven and allow to cool slightly. Loosen bases from the baking paper then spread the tomato paste over the bases. Top with the remaining ingredients and return to the oven for a further 5-10 minutes until the cheese is melted. Top with remaining basil leaves and serve. Enjoy! Bean & Veggie QuesadillasCrispy on the outside, gooey on the inside—quesadillas are a toddler favourite for a reason. This version hides beans and colourful veggies in melted cheese for a fibre boost that supports digestion.Type: Vegetarian, Kid Friendly Makes 4 (or 8 halves)Prep Time: 10 minutesCooking Time: 15 minutes Ingredients4 wholegrain tortillas or wraps1 tablespoon olive oil½ red onion, thinly slicedSprinkle of paprika Sprinkle of cumin½ of 1x400g tin black beans, drained and rinsed½ of 1x400g tin corn, drained and rinsed1 tomato, finely chopped½ cup mozzarella cheese, gratedRecipe1. Heat a large frying pan over medium to high heat. Add the onion, paprika and cumin, and cook for a couple of minutes until fragrant. 2. Add in the black beans and corn. Stir and continue to fry for 4-5 minutes. Stir in the tomato and cook for another minute until the tomato is slightly softened. 3. Remove the bean mixture from the pan into a bowl and set aside. Give the pan a quick wipe, then return to the heat. 4. Place one tortilla into the pan. Cover half of the tortilla with ¼ of the bean mixture. Sprinkle ¼ of the cheese over the top. Fold the empty side of the tortilla over the bean filling, and press down to enclose. 5. Continue frying for 1-2 minutes, then flip the entire quesadilla over so that the side facing up is now facing down in the pan. Fry this side for 2-3 minutes until lightly golden. Remove from the pan and set aside. 6. Repeat steps 4 and 5 with the remaining tortillas, using the rest of the bean mixture and cheese. 7. Once all the quesadillas are cooked, slice each one in half. Serve immediately and enjoy!Savoury Zucchini MuffinsThese lunchbox heroes look like cupcakes but pack a veggie punch. Zucchini keeps them moist, and they’re perfect for little hands to hold and munch on.Type: Vegetarian, SnacksMakes 12 muffinsPrep Time: 5 minutes Cooking Time: 15-20 minutesIngredients1 egg150ml milk5 tablespoons olive oil1 ¼ cups wholemeal self-raising flour½ teaspoon baking powder½ teaspoon bicarbonate of sodaSprinkle of fennel seedsSprinkle of cuminSprinkle of salt and pepper1 large zucchini, grated½ cup reduced fat ricotta cheese Recipe1. Preheat the oven to 180°C.2. Add the egg, milk and olive oil to a jug and whisk well to combine. 3. In a large mixing bowl add the self-raising flour, baking powder, bicarbonate of soda, fennel seeds, cumin, salt and pepper. Stir to combine. 4. Add the whisked egg and milk mixture into the bowl with the dry ingredients. Add in the zucchini and ricotta cheese.5. Stir all ingredients gently until just combined. Do not overmix, as this will lead to tough textured muffins. 6. Pour the batter into a non-stick muffin tray. 7. Place muffins into the oven and bake for 15-20 minutes, until slightly golden on top and firm to the touch. 8. Allow muffins to cool slightly before removing from the tray. Enjoy!Zucchini and Corn Slice A firm Aussie favourite. Think of it as a crustless quiche that’s packed with sweet corn, grated zucchini, and just enough cheese to tempt even the fussiest eater.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful fresh herbs eg. Coriander, mint½ cup grated cheese (optional)Recipe1. Preheat the oven to 180°C. 2. Line a rectangular baking tray with baking paper.  3. In a large bowl whisk together the eggs and the milk. Add the flour and whisk until smooth. 4. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. 5. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. 6. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slice into squares and enjoy!Beetroot and Kidney Bean Veggie PattiesThese bright pink patties are fun to look at and even better to eat. Full of iron and plant protein, they’re a playful way to build strong little bodies.Type: Vegan, Vegetarian, Lactose FreeServes 2Prep Time: 10 minutesCooking Time: 20 minutesIngredients1 x 400g can kidney beans, drained and rinsed1 carrot, grated2 small beetroot, boiled, peeled and chopped into fine pieces1 teaspoon paprika1 teaspoon cuminSprinkle of salt and pepper1 garlic clove, crushed2 wholemeal pita breads2 tablespoons hummus1/2 cucumber, chopped into thin strips1 handful cherry tomatoes, halved2 pickled cucumbers, chopped into bite-sized piecesRecipe1. Pre-heat oven to 200°C. Line a baking tray with baking paper.2. Place kidney beans in a mixing bowl and mash roughly, using a fork. The consistency does not need to be super smooth but make sure there are no whole beans remaining.3. Add the grated carrot, beetroot, paprika, cumin, garlic, salt and pepper and mix well to combine. 4. Form the mixture in 6 medium sized balls arranged onto the baking tray. Squash each one down into a patty shape.5. Bake for approximately 20 minutes until patties are firm and holding together.6. Spread hummus evenly onto each pita bread, and top with cucumber, cherry tomatoes and pickled cucumbers. Arrange 3 patties onto each pita bread, before rolling into a wrap. Enjoy!Spanish OmeletteEggs are one of the most nutrient-dense foods around, and this dish makes the most of them. With soft potato slices and veggies mixed in, it’s a lunchtime win that doubles as finger food.Type: Vegetarian, Gluten Free, Lactose FreeServes 4-6Prep Time: 10 minutesCooking Time: 40 minutes Ingredients5 medium sized potatoes, peeled and washed1/3 cup olive oil6 large eggs, whiskedHandful fresh parsley leaves, plus extra to serveRecipe1. Slice the potatoes into slices that are roughly 5mm thick. 2. Heat the olive oil in a large non-stick frying pan over medium heat. Add the potato slices to the pan and toss to coat the slices in the olive oil. 3. Cover the pan and cook the potatoes over medium to low heat, turning often, for 20 minutes until the potatoes are slightly softened. 4. Remove the pan from the heat and strain the potatoes through a large colander, making sure to collect the olive oil from the pan and set aside. Transfer the potatoes to a large bowl and allow to cool slightly for 5 minutes. 5. Once the potatoes have cooled slightly, gently stir in the whisked eggs and parsley, trying not to break up the potato slices.6. Return the frying pan over medium heat and add 3 tablespoons of the reserved olive oil. 7. Tip the egg and potato mixture into the frying pan and cook uncovered for 10 minutes, using a spatula to gently tuck the edges of the omelette into a cushion shape. 8. Once the bottom of the omelette is golden and the top is slightly set, invert the omelette onto a large plate. 9. Add another 1-2 tablespoons of the reserved olive oil into the frying pan. Return the omelette to the pan, cooked side facing up. 10. Cook the omelette for a further 5-10 minutes, tucking in the edges of the omelette again to form the cushion shape. 11. Once the omelette is set, remove from the heat and slide the omelette out onto a plate. Allow to cool for 5-10 minutes before slicing into thick slices. Top with more fresh parsley and enjoy!12. Note: keep any remaining olive oil in a jar and use it for pan frying with any future recipes you make over the next few days. Banana Oat CookiesTechnically a snack, but let’s be real—toddlers love a sweet bite at lunch. These cookies use ripe bananas and oats with no added sugar. Bonus: they help with energy and concentration (or at least keep the hangry whinging at bay).Type: Vegetarian, Contains Nuts, Snacks, Kid FriendlyMakes 15 cookiesPrep Time: 10 minutesCooking Time: 15 minutes Ingredients2 large overripe bananas½ cup natural 100% peanut butter1 cup rolled oats¼ cup dark chocolate chips Recipe1. Preheat the oven to 180°C. Line 2 baking trays with baking paper. 2. Add the bananas to a mixing bowl and use a fork to mash. 3. Add in the peanut butter and oats and mix well to combine. Leave the mixture to sit for 5 minutes to allow it to thicken.4. Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.5. Sprinkle the chocolate chips on top of the cookies. 6. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. 7. Allow to cool on the baking trays, then enjoy!Turkey Mince EnchiladasPacked with lean protein and hidden veggies, these enchiladas are soft enough for toddlers to chew easily and tasty enough for parents to steal a bite too.Type: Contains Meat, Kid FriendlyServes 6-8Prep Time: 20 minutesCooking Time: 15 minutes Ingredients1 tablespoon olive oil1 red onion, finely chopped1 red capsicum, finely chopped500g turkey mince1x400g can cherry tomatoes1 heaped tablespoon tomato paste1x400g can black beans, drained and rinsed8 wholegrain tortillas or wholegrain wraps½ cup mozzarella or tasty cheeseFresh coriander leaves, to serveRecipe1. Preheat the oven to 180°C. Prepare a large rectangular baking dish. 2. Heat a large pot or saucepan over medium to high heat. Add in the olive oil, onion, and capsicum. Cook for a couple of minutes until softened, stirring often. 3. Add in the turkey mince and use a spoon to break up the mince whilst it is frying. Cook for a further 5 minutes, stirring often, until browned. 4. Add in the tomatoes, tomato paste, black beans, and half a cup of water and stir well. Reduce the heat to low and allow the sauce to simmer for a further 5-10 minutes, stirring occasionally. 5. Once the sauce is cooked and thickened, remove from the heat. 6. Place one tortilla or wrap on a flat chopping board. Top with approximately one third of a cup of the turkey mixture. Roll up the tortilla and place into the far-left side of the baking dish.7. Fill a second tortilla with approximately one third of a cup of the turkey mixture. Roll up the tortilla, then place it into the baking dish and push it up against the other tortilla on the left. 8. Repeat with the remaining tortillas, until they all fit snugly next to each other in the baking dish. 9. If there is any of the turkey mixture remaining, pour it over the top or sides of the enchiladas. Sprinkle the cheese over the top, then place into the oven.10. Bake for 15 minutes until the enchiladas are heated through and the cheese is golden on top.11. Sprinkle with fresh coriander leaves. Serve immediately and enjoy!Zucchini And Chickpea FrittersCrispy outside, soft inside—these fritters are packed with chickpeas for plant-based protein and zucchini for extra fibre. Dip them in yoghurt and watch them disappear.Type: VegetarianServes 4 (Makes 25 small or 12 large fritters)Prep Time: 10 minutesCooking Time: 15 minutesIngredients1x 400g tin chickpeas, drained and rinsed4 small zucchinis, grated & excess water squeezed out3 eggs150g feta cheese, crumbled¾ cup wholemeal flour1 teaspoon baking powder½ cup basil, chopped½ cup parsley, choppedSalt and pepper1 tablespoon olive oil, for fryingRecipe1. Add the chickpeas to a large mixing bowl and use a fork to mash the beans. Don’t worry about mashing until perfectly smooth as this is not possible due to the chickpea skins. 2. Add in the zucchini, eggs, feta cheese, wholemeal flour, baking powder, basil, parsley and a sprinkle of salt and pepper. Mix well to combine all ingredients. 3. Heat a large non-stick frypan over medium to high heat with a small amount of the olive oil. Add heaped tablespoons of the mixture to the pan and flatten out. Cook for 3 minutes each side until golden and cooked through. Continue to cook fritters in batches, adding a small amount of olive oil to grease the pan each time, until all the fritter mixture has been used.4. Serve with a side salad and enjoy!Need more inspiration for lunches your toddler will actually eat?  Explore these fun and healthy ideas: Kindergarten Lunch Ideas For Picky Eaters. Final ThoughtsFeeding toddlers doesn’t have to be a guessing game every day. These lunch ideas are simple, veggie-packed, and tested on tiny taste buds. The key? Keep offering variety, serve it in fun ways, and don’t stress if it takes a few tries. Their palate will grow, one bite at a time.Want more toddler-friendly food ideas? Stick around—we’ve got plenty more where that came from.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

We've all been there: one day, your little one loves a certain food, and the next, it's as if it was never even part of their world. Picky eating phases can be frustrating, but they're totally normal, especially in toddlers and young children. It is common in childhood, with studies showing picky eating affects anywhere from 8% to 50% of kids.The key to surviving these phases is not only patience but also a few practical tricks to encourage healthier eating habits. So, let’s dive in.From Fussy to Fuelled: Support Your Child Through Picky PhasesIf you're stuck in a picky eating phase and noticing your child’s energy dipping, you’re not imagining it—limited diets can leave kids missing out on key nutrients. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood obesity expert, offers practical, science-backed strategies to broaden your child’s palate and support steady energy, focus, and growth. It’s not just about surviving fussy mealtimes; it’s about helping your child thrive.Want to turn food battles into balanced meals? Grab your copy of Healthy Parents, Healthy Kids today.8 Tricks to Handle Picky Eating PhaseWhen you're stuck in the picky eating phase, it can feel like every mealtime is a negotiation. But with the right approach, you can take the pressure off both you and your child. These tried-and-tested tricks aren’t about forcing food. They're about creating a positive, low-stress environment that encourages kids to explore new flavours at their own pace.Stick to a Regular Meal ScheduleA regular mealtime routine is essential to helping picky eaters. Kids thrive on consistency, and knowing when to expect their meals can make a big difference. Studies show that regular mealtimes can help promote better eating patterns in children. Try to serve meals at the same times every day, and avoid letting snacks interfere with meals to help your child stay hungry and ready to eat.Offer Small PortionsYou might think that offering large servings will get your child to eat more, but small portions are actually more appealing to picky eaters. It’s less overwhelming, and it gives them the chance to ask for more if they’re still hungry. According to experts, smaller portions help kids feel less pressure to eat everything on their plate, which can reduce food refusal. Plus, they’re more likely to try new foods when they’re not looking at a mountain of it!Stay Calm and PatientLet’s face it: it’s hard to stay calm when your child refuses to eat something they loved just yesterday. But staying patient and calm is key. If you react negatively, it might make your child associate mealtime with stress, which can lead to even more picky behaviour. Experts recommend being patient and not forcing kids to eat, as this can make them more resistant to trying new things.Serve New Foods with Familiar OnesIntroducing new foods can be a game changer, but it’s all about the mix! Serve the unfamiliar alongside foods your child already enjoys. Kids are more likely to try new foods when they’re paired with their favourites. Start by offering small amounts of new food, and gradually increase the portions as they get used to the flavour and texture.Avoid Distractions at MealtimeIt might be tempting to hand over the tablet at mealtimes, but that habit can mess with healthy eating. A study found that children who regularly watched television during meals consumed more discretionary foods, like sweets and snacks, compared to those who didn't have screens at mealtime. This suggests that screen time during meals may distract children from recognising their natural hunger and fullness cues, potentially leading to overeating. Creating a screen-free mealtime environment allows children to focus on their food, helping them better listen to their bodies' signals and develop healthier eating patterns.Make Meals Fun And EngagingWho said healthy eating has to be boring? Kids love fun shapes, colours, and a bit of creativity at mealtime! Try cutting fruits and vegetables into fun shapes, making faces with their food, or arranging their plate like a colourful masterpiece. This can make food feel less intimidating and more exciting. Also, a study shows that when fruits and veggies look more appealing, kids are more willing to try even the ones they don’t usually like, and they end up eating more of them, too.Be A Role ModelIf you want your child to enjoy a variety of foods, you need to be a role model. Kids often mimic what they see, so if they see you enjoying healthy foods, they’re more likely to follow suit. Children are more likely to try fruits and vegetables if they see their parents eating them. So, eat those greens, and don’t be afraid to show a little enthusiasm about your meals!Involve Kids In Food ChoicesKids love being in control, so why not let them help decide what’s for dinner? Whether it's choosing between a couple of veggies or helping to mix up the ingredients, involving kids in the meal-planning process can boost their interest in food. Research shows that children are more likely to eat foods they’ve helped prepare, so get them involved in age-appropriate tasks in the kitchen.Want to dig deeper into your child's picky habits? Check out this guide on five common eating behaviours and how to tackle each one with confidence.Final ThoughtsPicky eating phases are just that—phases! With patience, consistency, and a little creativity, you can help your child develop a healthier relationship with food. Try out these tricks, keep a positive attitude, and remember that it’s totally normal for kids to be picky eaters from time to time. Keep things fun, stay calm, and soon enough, you’ll see your little one branching out and trying new foods like a pro.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Potatoes are more than just a comfort food staple; they’re a great source of energy, fibre, and key nutrients like vitamin C, potassium, and vitamin B6. That’s why they’re perfect for toddlers who are still building their appetite and exploring new textures. According to research, veggies like potatoes should make up most of a child’s daily diet, yet most Aussie toddlers aren’t hitting their recommended vegetable intake. If your little one turns their nose up at greens, potato-based recipes can be a game-changer.These ideas are all toddler-friendly, fuss-free, and packed with flavour—ideal for tiny taste buds and busy parents.Boost Snack Time the Easy Way!If your toddler isn’t loving veggies right now, potatoes can be a great starting point. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading expert in childhood nutrition, shares creative ways to serve potatoes that even picky eaters will enjoy. They’re soft, mild, and packed with energy, perfect for growing bodies and busy snack times.Looking for more realistic, fuss-free tips beyond snack time? Healthy Parents, Healthy Kids is a great place to start.7 Easy and Tasty Toddler-Friendly Potato Recipes to TryPotatoes are not only budget-friendly, but they're also packed with nutrition. Just one medium potato (skin on) provides over 600 mg of potassium, which is more than a banana and essential for healthy muscle and nerve function in toddlers. Plus, their mild taste and soft texture make them one of the most accepted veggies among young children.These recipes are designed to suit little hands and developing taste buds while keeping mealtimes simple for you.Sweet Potato WedgesNothing beats simple potato wedges, especially when they're toddler-friendly. Serve them warm from the oven with a soft centre and crisp edges, and you've got an easy side dish even fussy eaters will happily pick up and munch on.Type: Vegetarian, Gluten Free, Lactose Free, Kid FriendlyServes 4-6 as a sidePrep Time: 5 minutesCooking Time: 30 minutes Ingredients2 large sweet potatoes, chopped into wedges2 tablespoons olive oilSprinkle of fresh or dried rosemary RecipePreheat the oven to 220°C. Line 2 baking trays with baking paper. Add the chopped sweet potato into a bowl with the olive oil and rosemary. Use your hands to gently toss and ensure the potato wedges are coated in oil and rosemary. Spread the potato wedges out onto the baking trays. Transfer the trays into the oven.Bake for 30 minutes, until golden and crispy on the outside, and softened on the inside. Remove the sweet potato wedges from the oven, serve, and enjoy. Loaded Baked PotatoesA healthy and filling option that works for the whole family—just tailor the toppings to suit your toddler. Skip the spicy stuff like jalapeños and try kid-friendly extras like mashed avocado, soft-cooked veggies, or a spoonful of Greek yoghurt for a creamy twist.Type: Contains Meat, Gluten Free, Lactose Free, Kid FriendlyServes 8Prep Time: 10 minutesCooking Time: 50 minutes Ingredients8 medium white potatoes2 tablespoons olive oil1 red onion, chopped, plus extra to serve1 large zucchini, chopped500g turkey minceSprinkle of cuminSprinkle of paprika2 heaped tablespoons tomato paste1x 400g tin red kidney beans, drained and rinsed1x400g tin cherry tomatoesFresh coriander leaves, to serve1 cup corn kernels, to serve RecipePreheat the oven to 190°C. Place whole potatoes onto a baking tray, and use a sharp knife to carefully poke a few holes into the top of each potato. Transfer the tray of potatoes to the oven, and bake for 50-60 minutes. Potatoes are ready when softened, and the skin has turned wrinkly. Meanwhile, add the olive oil to a large deep frying pan over medium to high heat. Add in the red onion and zucchini. Cook, stirring often, for 5 minutes until softened. Add in the turkey mince, cumin, and paprika. Use the back of a spoon to break up the mince as it is frying. Cook for a further 5 minutes until the mince is browned. Add in the tomato paste, red kidney beans, and cherry tomatoes. Stir to combine, then reduce heat to low. Allow to simmer uncovered for a further 10 minutes. Once the potatoes are ready, makes two overlapping cuts into the top of the potato in the shape of an x. Be careful not to cut the whole way through the potato. Fill the top of each potato with the turkey mince mixture. Top with fresh coriander leaves, corn kernels, and extra red onion. Serve immediately and enjoy! Spicy Sweet Potato SoupThis sweet potato and carrot soup isn't just vibrant and colourful. It’s also packed with vitamins and perfect for toddlers. The mild spices add a gentle warmth without being overpowering, making it a comforting pick for cooler days or when your little one needs a veggie boost. Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 onion, diced1 teaspoon ginger, minced1 clove garlic, minced3 carrots, chopped1 large sweet potato, chopped1L vegetable stockHandful coriander leaves, chopped1 teaspoon chili flakesCracked black pepperGreek yoghurt, to serve RecipeHeat a large saucepan or pot over medium heat. Add the olive oil and onion and cook for 5 minutes, stirring every few minutes. Stir through the minced ginger and garlic. Add in chopped carrots and sweet potato then cook for another couple of minutes. Sprinkle in the coriander, chili flakes and pepper.  Pour in the vegetable stock and turn up the heat to high to bring the soup to a boil. Once boiling, reduce the heat and simmer the soup for 15-20 minutes until vegetables are tender. Remove approximately half of the soup and blend with a stick blender until smooth. Pour this back into the pot over the heat and stir through with the remaining soup, so that there are still vegetable chunks remaining. Add extra water if the soup is too thick.  Serve the soup with a dollop of Greek yoghurt and an extra sprinkle of chilli flakes if desired. Enjoy!Spring Potato Salad with Feta and MintThis fresh potato salad is a toddler-friendly side that pairs perfectly with your choice of protein. Use soft-cooked potatoes and keep flavours simple. Think a light dressing and finely chopped veggies to make it easy for little ones to enjoy.Type: Vegetarian, Gluten FreeServes 6-8 as a sidePrep Time: 10 minutesCooking Time: 15 minutes Ingredients6 large white potatoes, washed, unpeeled, cut into large chunks1 cup frozen peas1 cup green beans, ends trimmed, cut in halfHandful fresh parsley leavesHandful fresh mint leaves100g feta cheeseFor the dressing2 tablespoons olive oil1 tablespoon balsamic vinegar1 tablespoon honey1 lemon, juicedRecipePlace the chopped potatoes into a large saucepan, and cover with water. Transfer to the stove over high heat. Bring the potatoes to the boil. Allow to boil for 5 minutes, until the potatoes are tender when tested with a knife. Drain the potatoes and set aside. Meanwhile, add the green beans and peas to a bowl. Cover with boiling water for 3-5 minutes, until bright green and tender. Drain and set aside with the potatoes. To prepare the dressing, grab a large salad bowl. Add in the olive oil, balsamic, honey, and lemon juice. Mix well to combine. Into the salad bowl with the dressing, add in the cooked potatoes, green beans, and peas. Add in the parsley and mint, then use a large spoon to gently combine all of the ingredients. Break up large chunks of the feta cheese on top of the salad. Serve immediately and enjoy!Roasted Sweet Potato, Ricotta and Walnut SaladThis hearty potato salad is great for meal prepping, and it’s easy to adapt for toddlers too. Portion out a milder, softer version for your little one while keeping the rest for grown-up lunches throughout the week.Type: Vegetarian, Gluten FreeServes 4 (or 6 as a side salad)Prep time: 10 minutesCooking time: 20 minutesIngredients1 medium sweet potato1 teaspoon olive oil½ teaspoon paprika½ teaspoon cumin½ cup walnuts4 cups baby spinach (or rocket leaves)1 cup cooked quinoa2 tablespoons balsamic vinegar1 small punnet mixed colour cherry tomatoes¾ cup firm ricotta cheeseRecipePreheat the oven to 180°C. Chop sweet potato into small chunks and place onto a baking tray lined with baking paper. Sprinkle over the olive oil, paprika and cumin and toss to coat the sweet potato. Bake for 15 minutes.After 15 minutes, remove the sweet potato from the oven and push to one side of the tray. Add the walnuts to the baking tray and return to the oven for a further 5 minutes. Set aside to cool slightly.In a large salad bowl add the baby spinach, quinoa and balsamic vinegar. Toss to combine. (If you are making this salad ahead of time, you can skip this step and prepare the salad without the dressing, then add the balsamic vinegar on the day before serving).Top the salad with the cherry tomatoes, ricotta and the roasted sweet potato and walnuts. Enjoy!Greek Style Fried PotatoesA quick and easy side dish that is the perfect accompaniment to many meals. Use this as the carbohydrate portion of your plate, served alongside a portion of lean meat and lots of vegetables. You can double the quantities if you are cooking for a larger group, just make sure you have a frying pan that is large enough. Type: Vegetarian, Gluten FreeServes 4 as a sidePrep Time: 5 minutes Cooking Time: 15 minutesIngredients2 tablespoons olive oil4 large potatoes, skin on, chopped into small bite-sized pieces1 teaspoon dried oregano1 lemon, juicedPinch of pepper100g Greek feta cheeseRecipeHeat the olive oil over medium heat in a large non-stick saucepan. Add the potatoes into the pan, along with the oregano. Toss to coat the potatoes, and then ensure they are evenly spread out over the base of the pan. Continue to cook the potatoes for 10-15 minutes, turning every couple of minutes to ensure they are crispy on each side. Once the potatoes are cooked through, remove from the heat. Drizzle the lemon juice over the potatoes and add a sprinkle of pepper. Crumble the feta cheese over the top of the potatoes, and then serve immediately. Enjoy!Warm Potato SaladThis warm potato salad is a family favourite. Even toddlers can get on board with its soft texture and mild flavours. Pair it with a simple green salad and some lean protein like roast chicken for a balanced meal that suits both little appetites and grown-up plates.Type: Vegetarian, Vegan, Gluten Free, Dairy FreeServes 8 as a sidePrep Time: 10 minutesCooking Time: 10 minutes Ingredients1kg baby potatoes/new potatoes, thickly sliced1/3 cup olive oil1 heaped tablespoon Dijon mustard1 heaped tablespoon wholegrain mustardJuice and zest of 1 lemonHandful fresh dill, choppedHandful fresh parsley, chopped¼ cup baby capersRecipePlace sliced potatoes into a large saucepan. Add enough water to cover the potatoes, then place onto the stove over high heat. Bring potatoes to the boil. Once boiling, cook for approximately 10 minutes until the potatoes are just tender. Drain and set aside.  Whilst the potatoes are boiling, prepare a large salad bowl. To the salad bowl add the olive oil, Dijon mustard, wholegrain mustard, as well as the lemon zest and juice. Mix well to combine. Add the warm potatoes to the salad bowl along with the dill, parsley, and baby capers. Mix everything gently to combine. Serve immediately whilst the potato salad is still warm. Enjoy!Looking for more stress-free strategies to feed your picky toddler? Discover practical tips and balanced meal ideas in this article.Wrapping UpPotatoes are an easy and tasty way to add a little more energy to your toddler’s meals. They’re mild, super versatile, and perfect for picky eaters. These simple recipes can help make mealtimes less stressful (and maybe even fun). Even small tweaks can go a long way in your little one’s diet—so why not start here? Check out these potato snacks and see your toddler dig in!Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Some kids love fruit. Others act like you've offered them a lemon every time you suggest a banana. If you're dealing with a little fruit dodger, you're not alone. As it turns out, only 4% of Aussie kids aged 2–17 eat the recommended daily amount of fruit and veg.The good news? You don’t need fancy recpes or hours in the kitchen to change that. These quick snack ideas are simple, fun, and most importantly—picky-eater approved. Stick around for fruity combos that actually get eaten and not left to go mushy in a lunchbox.Power Up Snack Time with Fuss-Free Fruit IdeasIf your child turns up their nose at fruit, it could be why their energy dips throughout the day. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood nutrition expert, shares easy ways to introduce more variety into your child’s diet, so even picky eaters get the nutrients they need for steady energy and growth.Want practical tips that go beyond snack time? Grab your copy of Healthy Parents, Healthy Kids today.8 Quick Fruit Snack Ideas For Picky EatersFruit isn’t always a hit with picky eaters, but the way you serve it can really help. Research shows that kids are more likely to try fruit when it’s cut up into fun, bite-sized pieces, especially if it comes with something familiar like a dip. These quick fruit snack ideas make it easier to sneak in some nutrients without the mealtime battle, helping you hit those daily goals without the stress.Strawberry Banana MuffinsThese fruit-filled muffins are perfect for a quick snack at home or on the go, and they're a great way to tempt picky eaters with familiar flavours. The mix of banana and strawberry adds natural sweetness and moisture, making them a tasty, fuss-free option for snack time. You can keep a batch in the fridge for up to two weeks—ready whenever your child needs a fruit boost. Type: Vegetarian, Can be made Gluten Free by substituting a gluten free flourMakes 12 medium or 24 mini muffinsPrep Time: 5-10 minutesCooking Time: 20 minutesIngredients3 medium overripe bananas125ml Greek Yoghurt1 tablespoon honey2 eggs½ cup (approx. 100g) Strawberries, chopped into small pieces1 ¾ cup Wholemeal Self-Raising Flour 1 teaspoon baking powder1 teaspoon cinnamonRecipePreheat the oven to 180°C Mash bananas in a large bowl. Add Greek yoghurt, honey and eggs and mix well. Mix in chopped strawberries.  Add wholemeal flour, baking powder and cinnamon to the wet ingredients and fold to combine. Ensure there are no lumps of flour but be careful not to overmix as this will result in tough muffins. Spoon the mixture into a non-stick 12 hole muffin pan. Bake for 20 minutes until slightly golden and cooked through. Grilled Summer FruitThis snack idea is perfect for using up ripe or slightly bruised fruit, especially during summer when fresh produce is abundant. Grilling brings out the natural sweetness in stone fruit and other varieties, making them more appealing to picky eaters. Serve with a dollop of yoghurt for a refreshing snack, or add it to oats for a fruity breakfast upgrade. Type: Vegetarian, Gluten Free, Snacks, BreakfastServes 2Prep Time: 2 minutesCooking Time: 5 minutesIngredients2 large figs, halved1 large nectarine, halved and seed removed2 plums, halved and seed removed½ teaspoon honey2 tablespoons Greek yoghurtRecipePreheat the grill on the top of your oven to high and line a baking tray with baking paper. Arrange fruit on the tray with the cut side facing up. Use a pastry brush to dip into the honey and thinly spread over the cut side of the fruit.Place the tray into the oven under the grill. The fruit will take approximately 5-10 minutes to caramelise but keep an eye on it as it can burn quickly if left in too long.Serve fruit warm with Greek yoghurt and enjoy!Fruity Fig ToastRipe figs are a naturally sweet way to introduce new fruit to picky eaters, especially when they're in season. This recipe works beautifully as a sweet, fruit-forward breakfast or can be halved for a quick and satisfying snack. It's a simple way to offer variety while still keeping flavours soft and familiar. Type: Vegetarian, Breakfast, SnacksServes 1Prep Time: 5 minutesCooking Time: 0 minutesIngredients:2 slices wholemeal sourdough, or dark rye bread2 tablespoons cottage cheese2 small ripe figs, slicedHoney, to serveChia seeds, to serveRecipeToast the bread, then spread each slice with the cottage cheese.  Arrange sliced figs on top of the cottage cheese. Drizzle the figs with a small amount of honey and sprinkle a pinch of chia seeds over the top. Serve immediately and enjoy! Papaya BoatsPapaya is a naturally sweet tropical fruit that’s both satisfying and gentle on the stomach—great for encouraging picky eaters to try something new. This easy recipe pairs it with high-protein yoghurt for a refreshing snack or light breakfast option. It's a fuss-free way to add variety and nutrition to your child’s fruit intake.Type: Vegetarian, Gluten Free, Breakfast, Snacks, Contains NutsServes 2-4Prep Time: 5 minutesCooking Time: 0 minutesIngredients1 large papaya1 lime4 heaped tablespoons yoghurtHandful toasted muesli (e.g. IWL Morning Muesli or Nutty Tahini Granola)Handful pepitasRecipeUsing a large knife, slice the papaya in half. Use a spoon to scoop out all the black seeds in the middle of the papaya. Squeeze the lime juice over the papaya halves. Fill the hollow space in the papaya halves with the yoghurt.Sprinkle the toasted muesli and pepitas over the top. Serve immediately and dig in!Mini Banana PancakesThese mini pancake bites make a fun, kid-friendly snack that pairs perfectly with fresh fruit, honey, or yoghurt. They're best served warm and freshly made. Mini banana pancakes are ideal for turning snack time into a chance to introduce small portions of fruit in a way picky eaters might enjoy.Type: Vegetarian, Kid Friendly, Baby FriendlyMakes approx. 30 mini pancakesPrep Time: 5 minutes Cooking Time: 15 minutes Ingredients1 egg1/3 cup milk½ cup wholemeal self-raising flourSprinkle of cinnamonOlive oil cooking spray 2 bananas, sliced into around 1 cm piecesRecipeIn a mixing bowl whisk together the eggs and milk. Add in the flour and cinnamon, and whisk until no lumps remain. Spray a large frying pan with olive oil spray. Heat the frying pan over medium heat. Use a fork to dip the banana pieces into the pancake batter and drain off a little of the excess, then place into the frying pan. Fry for 2 minutes until the mini pancakes start to bubble, then flip over and cook for 1-2 minutes on the other side. Remove from the pan. Continue cooking the mini pancakes in batches until all of the banana slices and pancake batter have been used. Serve pancakes and enjoyBerry Frozen Yoghurt DropsThis frozen fruit snack is a refreshing make-ahead option that’s perfect for warmer days. It’s a great way to offer berries or other seasonal fruits in a fun, chilled format that picky eaters might find more appealing. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipePrepare 2 flat baking trays by lining with baking paper. Add the berries and the yoghurt to a small blender. Blend well until smooth.Use a teaspoon to dollop spoonful’s of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. Serve the yoghurt drops frozen and enjoy!Strawberry Shortcake Overnight OatsThese strawberry oats get their fun pink colour from the fruit, making them an eye-catching, snack-friendly option for picky eaters. You can mix things up with other red or pink fruits like raspberries or cherries, and even add a sprinkle of granola or nuts for texture. It’s a playful way to make fruit more appealing at breakfast or snack time. Type: Vegetarian, Kid FriendlyServes 2Prep Time: 10 minutes Cooking Time: 0 minutes (+overnight refrigeration)Ingredients6 large strawberries, plus extra to serve1 cup rolled oats1 cup milk½ cup Greek yoghurtHandful granola or roasted nuts, to serve (optional)RecipeChop the strawberries into small pieces. In a large bowl combine the chopped strawberries, oats, milk, and yoghurt. Stir well to combine. Cover and place into the fridge overnight.In the morning, divide the oats between 2 serving bowls. Slice the remaining strawberries and arrange on top of the oats. Sprinkle with granola or roasted nuts (optional). Serve immediately and enjoy!Sparkling Fruit StarsThese sparkling star snacks are a fun, festive way to get kids involved and interested in eating more fruit. They're healthy, hands-on, and a great option for picky eaters who enjoy playful presentation and a bit of sparkle during snack time. Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Kid Friendly Makes 6-8 starsPrep Time: 10 minutesCooking Time: 0 minutes IngredientsOne quarter of a watermelonOne half of a rockmelonOne half of a Honeydew melonAssorted star shaped cookie cutters (choose smaller sized cutters as they are easier to use)ToothpicksRecipeCut each of the melons into thick slices, approximately 1-2cm thick. You want to create slices with as much surface area as possible, to result in the most area for cutting out stars. Remove the skin and seeds. Use the star shaped cutters to cut out various sized melon stars. Arrange the largest stars on a serving platter. Top with medium sized stars, followed by the smallest stars on top. Secure the sparkling star stacks with a toothpick. Serve immediately and enjoy!Want to help your child try new fruits beyond apples and bananas? These 6 simple exotic fruit recipes are a fun way to add variety and boost their nutrition without the usual fuss.Summing UpFruit snacks don’t have to be boring or a battle. With a little creativity, you can turn everyday fruits into fun, tasty, and fuss-free options that even picky eaters will be excited to try. From freezer-friendly treats to colourful breakfast bites, these ideas make it easier to boost your child’s fruit intake and support their energy, focus, and growth—one snack at a time.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Some kids can survive on nothing but crackers, cheese, and the occasional banana. Sound familiar? While it might seem harmless in the short term, picky eating can seriously zap a child’s energy. Food isn't just fuel; it powers everything from playground sprints to brain power during math class.In fact, studies found that about 20–30% of young children are classified as picky eatersand those kids often fall short on key nutrients like iron, zinc, and B vitamins, which are essential for energy. Another report highlights that poor nutrition is directly linked to fatigue, difficulty concentrating, and slower physical growth.In this article, we’re discussing how picky eating can affect your kid’s energy levels, what long-term habits to watch out for, and simple ways to naturally boost their stamina—no food fights required.Boost Your Child’s Energy, One Mealtime at a TimeIf your child’s low energy has you scratching your head, picky eating might be the missing puzzle piece. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood obesity expert, is packed with simple strategies to expand your child’s diet and help them get the nutrients they need to stay energised. This isn’t just about ending mealtime battles. It’s about fueling your child’s body and brain with the right foods to support focus, stamina, and growth.Ready to take the first step toward calmer meals and more energetic days? Grab your copy of Healthy Parents, Healthy Kids now.The Link Between Food and EnergyFood equals energy—simple, right? But here's the twist: not all foods provide the sustained energy kids need. A handful of crackers might silence a grumbling tummy, but it won't keep a child energised through school, sports, and playdates.Children require a balanced mix of complex carbohydrates, protein, healthy fats, and essential vitamins to stay focused, fuel their muscles, and avoid the dreaded afternoon crash. When their diet revolves around just a few ‘safe’ foods, which are often low in nutrients, they're more likely to experience energy slumps.According to the Australian Dietary Guidelines, children aged 4–8 years should aim for:1½ serves of fruit4½ serves of vegetables1½–2 serves of dairy4 serves of grains1½ serves of lean meats, eggs, nuts, seeds, or legumesHowever, a study looking at what Aussie kids eat during school hours found that nearly half of their energy intake came from discretionary foods—that’s the stuff high in saturated fat, sugar, and salt. On top of that, most kids didn’t even get one proper serve of veggies, meat, or dairy during the school day.Relying too much on these low-nutrient snacks can lead to energy dips, making it harder for kids to focus or stay active. That’s why a balanced, varied diet is so important; it helps keep their energy up and supports healthy growth.Struggling to keep your picky eater energised throughout the day? Discover simple ways to balance their diet and boost energy in our article How to Balance a Picky Eater’s Diet.7 Ways Picky Eating Affects Energy LevelsWhen kids limit their food choices, it doesn’t just affect mealtimes but also how their bodies perform throughout the day. From iron and protein to hydration and vitamins, every missing piece can make a difference in how energised (or exhausted) they feel. Below are seven key ways picky eating can drain your child’s energy levels.1. Low overall calorie intakeIf your child eats like a bird, they may not be getting enough calories to fuel their daily activity. Kids aged 4–8 typically need 1,200–1,600 calories a day, depending on their activity level. Constantly skipping meals or eating tiny portions leads to tiredness and crankiness.2. Lack of iron leads to tirednessIron is essential for carrying oxygen to the body’s cells. Without enough, fatigue creeps in fast. Studies show that iron deficiency is one of the most common nutrient deficiencies in kids, and picky eaters are at higher risk.3. Low protein slows muscle recoveryProtein isn’t just for gym buffs. Kids need it to repair muscles and tissues after active play. If their meals revolve around pasta, toast, and fries, they’re missing out on a steady protein supply, which can leave them sore and sluggish.4. Skipping meals causes energy dipsNo breakfast? Big mistake. Skipping meals, especially in the morning, causes major drops in blood sugar, leading to energy crashes, irritability, and trouble concentrating in school.5. Too many sugary snacks cause crashesWe get it—sugar is tempting. But too many sweet treats lead to blood sugar spikes, followed by energy crashes. It’s a short burst of zoomies followed by a hard crash on the couch.6. Not enough B vitamins affects staminaB vitamins (like B12, B6, and folate) help convert food into energy. Without enough of them, kids might feel sluggish or worn out. These vitamins are mostly found in whole grains, dairy, meat, and leafy greens, not exactly picky-eater favourites.7. Dehydration from avoiding water reduces energyJuice, milk, or nothing at all? Some picky eaters steer clear of plain water. But dehydration, even mild, can cause fatigue and reduced focus. Kids need around 5–8 cups of water daily, depending on age and activity.5 Long-Term Effects of Picky EatingA tired kid is one thing, but if picky eating becomes a long-term habit, it can lead to more serious problems.1. Poor growth and developmentKids grow fast, and they need fuel to do it. Inconsistent eating or nutrient-poor diets can lead to slowed growth or delayed milestones.2. Weakened immune systemNutrients like vitamin C, zinc, and protein help the immune system fight off colds and infections. If your child seems to catch everything going around, their picky eating could be part of the reason.3. Delayed learning and focus issuesLow energy = low focus. Studies show that poor nutrition is linked to lower academic performance and attention difficulties.4. Risk of nutrient deficienciesCalcium, iron, zinc, vitamin D—picky eaters are more likely to fall short on these. Over time, deficiencies can lead to bigger health concerns like anemia or weakened bones.5. Ongoing unhealthy eating habitsPicky eating isn’t just a phase for every child. Without support, habits can stick around into the teen years or even adulthood, making healthy eating feel like a constant battle.How to Help Boost Energy NaturallyHelping your child eat better doesn’t mean forcing spinach down their throat. It’s about small changes that add up to big energy boosts.1. Add more variety slowlyDon’t overhaul everything overnight. Try adding one new food a week—served alongside something familiar. Repeated exposure can actually help kids warm up to new foods.2. Focus on whole foodsThe closer food is to its natural form, the more nutrients it delivers. Think bananas over banana chips, or roast chicken over nuggets.3. Encourage water instead of sugary drinksMake water fun! Use colourful cups or straws, or add slices of fruit for natural flavour. Even mild dehydration can drain energy and affect focus.4. Include protein in every mealEggs at breakfast, yoghurt at snack time, beans at dinner—it all counts. Protein helps keep energy steady and supports growth.Is your child missing out on essential nutrients due to picky eating habits?  Learn how to bridge the nutritional gap with smart, natural, nutritious solutions in our article Nutritional Supplements for Picky Eaters: A Practical Guide to Ensure Proper Nutrition.Final ThoughtsPicky eating might seem like just a food quirk, but it can take a real toll on your child’s energy levels and their overall health. From low iron to missing out on hydration, the impact adds up. But the good news? A few simple tweaks to your routine can make a world of difference. More energy. More fun. Fewer meltdowns. And that’s a win for everyone.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.