If you’re a parent of a picky eater, you know the struggle is real. Getting kids to eat anything other than plain toast can feel like a full-time job. Luckily, eggs are a total game-changer. Not only are they super versatile and quick to whip up, but they’re also packed with top-quality nutrition. Did you know that eggs are one of the best sources of high-quality protein, containing all nine essential amino acids? They are also loaded with important nutrients like choline, which supports brain development, perfect for growing little legends. According to the Australian Dietary Guidelines, eggs can be part of a healthy diet for kids, helping to keep them full and fuelled for their busy days. So, if you’re ready to turn mealtime battles into yum-time wins, these egg recipes for picky eaters are just what you need.Tired of Fussy Eating? This Book Can HelpStruggling to feed a picky eater? Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical, evidence-based strategies to help you navigate fussy eating without the stress. From understanding your child’s food habits to introducing variety in a way that works, this book is your go-to guide for peaceful, nourishing mealtimes.Had enough of mealtime meltdowns? Grab your copy of Healthy Parents, Healthy Kids today.4 No-Fuss Picky Eater Recipes With EggsEggs are a secret weapon for feeding fussy eaters. They’re quick to prepare, easy to mix into all sorts of meals, and loaded with nutrients that growing bodies and brains need. Best of all? They’re surprisingly kid-friendly when prepared the right way. Below are four tasty egg-based recipes even the pickiest eaters won’t turn down.Shakshuka Shakshuka is a tasty egg dish from Israel that’s great for picky eaters. It has eggs cooked in a yummy tomato sauce, which helps add some veggies without being too strong in flavour. You can eat it for breakfast, lunch, or dinner, and it’s easy to make milder so kids will love it. It’s a simple, healthy meal the whole family can enjoy. 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!Miso Scrambled Eggs with VegetablesMiso scrambled eggs are a great way to add some tasty variety to meals for picky eaters. The miso paste gives the eggs a gentle, savoury flavour that can help kids enjoy their eggs even more. Start with just one teaspoon of miso to keep the taste mild and easy to like. You can also add a little bacon sometimes for a more filling breakfast that keeps kids happy and full. Type: Breakfast, Vegetarian (Bacon option contains meat)Serves 4Prep Time: 5 minutes Cooking Time: 10 minutesIngredients6 eggs 2 generous teaspoons miso paste (white or yellow variety is preferred)Olive oil sprayLarge handful silverbeet, finely chopped2 large mushrooms (portobello or similar), finely choppedLeftover vegetables (if you have any), finely chopped½ avocado4 slices whole grain bread, toastedRecipe1. Crack the eggs into a bowl and whisk with the miso paste. 2. Spray a large frying pan with olive oil and heat over medium heat. Pour in the egg mixture and cook, stirring, for 3 minutes or until cooked to your liking. Transfer the scrambled eggs to a large bowl and cover with foil to keep warm.3. Add the silverbeet and mushrooms to the pan, along with any leftover veggies or bacon (if using) and spray again with olive oil. Cook for 3-5 minutes.4. Toast your wholegrain bread and then spread the avocado evenly over each slice. Top with the scrambled eggs, silverbeet, mushroom, bacon (if using) and any other vegetables.Tip: The miso will be easier to whisk into the egg if it is at room temperature rather than straight out of the fridge. I sometimes run the packet under warm water to heat it up a little.Egg Salad SandwichThis is a simple recipe, but the end result is a balanced sandwich with enough protein and wholegrain carbohydrates to keep you satisfied. Type: VegetarianServes 2Prep Time: 5 minutesCooking Time: 0 minutesIngredients2 hard boiled eggs3 tablespoons cottage cheese1 teaspoon curry powder4 slices wholemeal bread1 cup mixed lettuce leaves1 carrot, gratedSalt and pepperRecipe1. Chop the hard boiled eggs into small pieces and add to a mixing bowl. Add in the cottage cheese and curry powder. Gently mix all ingredients together.2. Arrange 2 slices of the wholemeal bread on a board. Cover each with the mixed lettuce, then top with the egg salad mixture. Spread the egg salad mixture evenly over the top of the lettuce. Sprinkle it with salt and pepper, then add grated carrot on top.3. Close each sandwich with the remaining two slices of wholemeal bread. Slice each sandwich in half and serve. Enjoy!Green ShakshukaGreen eggs for breakfast – the ham is optional! This is a hearty green version of the popular shakshuka dish – perfect for a leisurely weekend breakfast made at home. This breakfast also contains lots of green vegetables (which you can also substitute with what you have in the fridge), so you can feel accomplished in the morning that you have already made a great start on your vegetable intake for the day!Type: Vegetarian, Gluten Free (when served without the bread)Serves 2Prep Time: 5 minutesCooking Time: 20-25 minutesIngredients1 tablespoon olive oil4 spring onions, sliced1 leek, sliced1 lemon, juicedSprinkle cumin powderSprinkle chilli flakes½ cup peas (frozen is fine)1-2 cups baby spinachHandful mint leaves, plus extra to serveHandful parsley leaves, plus extra to serve4 eggs½ avocado, sliced50g feta cheeseCracked black pepperToasted seeded bread (eg. Soy and linseed) – optional, to serveRecipe1. In a large fry pan or pot (that you have a fitted lid for) heat the olive oil over medium heat. Add the spring onion and leek. Allow to sweat down over medium heat, stirring often, for 10 minutes until softened and slightly browned. Pour over the lemon juice and stir through. 2. Sprinkle over the cumin and chili flakes and stir through. Add the peas, baby spinach, mint leaves and parsley and cook for another couple of minutes until wilted. 3. Use a spoon to clear 4 wells in the green veggie mixture. Crack an egg into each well, then cover the pot and allow to cook for approximately 5 minutes until the eggs are cooked (cook for longer if you prefer the egg yolk hard). 4. Sprinkle the shakshuka with extra mint and parsley leaves. Add the avocado, and crumble over the feta cheese. Sprinkle with cracked black pepper. Serve immediately with the toasted bread and enjoy straight from the pan! Try these easy, kid-friendly soup recipes to complement your egg dishes and keep mealtimes stress-free. Give them a go and make mealtime a breeze.Summing UpEggs are a fantastic, nutritious ingredient that can help turn mealtime struggles into tasty wins, especially for picky eaters. With so many simple and delicious recipes to try, you can keep things interesting and make sure your kids get the nutrients they need. Give these egg dishes a go, and watch even the fussiest eaters come back for seconds.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.

Getting your child to drink milk or eat cheese and yoghurt can feel like trying to crack a secret code. But here’s the thing: dairy is a nutritional powerhouse that supports strong bones, muscles, and teeth, critical for growing kids. Yet about 60% of Australian children don’t meet their daily calcium requirements, putting their development at risk.Despite dairy’s importance, many kids reject it due to taste, texture, or simply unfamiliarity. The good news? With some clever, fun strategies, you can sneak dairy into their diet without the drama and help them build healthy habits that last a lifetime.Ready to discover easy, effective ways to get your picky eater loving dairy? Keep reading for top tips and tricks that really work.Struggling to Get Dairy Back on the Menu? Start HereIf your child avoids dairy or turns their nose up at anything creamy, you’re likely wondering how to bring it back without the usual resistance. In Healthy Parents, Healthy Kids, Dr Nick Fuller shares practical, stress-free strategies to reintroduce dairy at your child’s pace—no pressure, no mealtime drama.Make dairy doable again. Grab your copy of Healthy Parents, Healthy Kids today.The Real Reason Picky Eaters Need DairyDairy isn’t just about milk moustaches and cheese toasties. It packs a serious nutritional punch. For kids who are fussy eaters, dairy can help fill crucial nutrient gaps that their limited diet might be missing. Here’s why it matters:Source of CalciumCalcium is an absolute legend when it comes to building strong bones and teeth. Unfortunately, many Aussie kids fall short of their daily calcium needs. Dairy is one of the simplest and tastiest ways to top up calcium, helping little bones grow tough and teeth stay healthy. In fact, a 2023 meta-analysis of clinical trials found that having dairy during childhood and adolescence can significantly boost bone mineral mass.Supports Bone GrowthChildhood is prime time for packing on bone mass, with rapid growth spurts demanding plenty of calcium and phosphorus. Dairy foods deliver both these essential minerals in a handy combo that supports strong, growing skeletons. Getting enough dairy during these years sets kids up for healthier bones well into adulthood, reducing the risks of osteoporosis later on.Provides ProteinMilk, cheese, and yoghurt aren’t just calcium champs. A study in Poland found that dairy products also provide a good share of the protein, vitamins, and essential amino acids kids need for healthy growth.Protein is crucial for building muscles, repairing tissues, and keeping skin healthy, which is especially important for active kids. It also supports the immune system and helps little bodies fight off bugs and bounce back faster.Contains Vitamin DVitamin D is the sidekick calcium needs to do its job properly, helping the body absorb it efficiently. While Aussie sunshine is a fantastic natural source, many dairy products are fortified with vitamin D to fill any gaps. This double whammy of calcium and vitamin D in dairy helps keep bones strong and growing as they should.Helps With Muscle DevelopmentStronger muscles need both protein and calcium, and dairy delivers on both fronts. For kids learning to run, jump, and climb, these nutrients support muscle function and coordination. Regular dairy intake can help little movers build the strength they need to explore and play with confidence. Studies have found that milk’s unique combo of high-quality protein, natural sugars like lactose, and essential minerals supports healthy growth, strong muscles, and steady energy, especially important during active play.Supports Healthy TeethDairy isn’t just good for bones. It’s a tooth’s best mate too. Calcium, phosphate, and casein (a milk protein) team up to strengthen tooth enamel and protect against decay. Research suggests that kids who consume dairy regularly may have healthier smiles and fewer cavities, thanks to the enamel-strengthening and antibacterial properties of milk and dairy products.Boosts the Immune SystemDairy foods contain zinc and vitamin A, which are essential for a strong immune system. So, including dairy in your child’s diet can give their natural defences a helpful boost.Why Do Picky Eaters Say No to Dairy?Not all dairy rejections are the same. Here are some of the top reasons picky eaters might avoid it:Dislike of Taste or Smell: Milk can taste bland or 'funny' to sensitive palates. Cheese can smell strong. Yoghurt can be sour. Toddlers are brutally honest critics.Texture Issues: Some kids don’t like the smoothness of yoghurt or the 'squeaky' chew of cheese. Texture sensitivity is super common in children under 6.Past Stomach Discomfort: A bad experience, like bloating or vomiting, can lead to long-term aversion, even if it wasn’t caused by the dairy itself.Preference for Sweet Drinks: Juice and chocolate milk are more exciting to the taste buds than plain milk. That preference can stick hard without variety in the early years.Fear of Trying New Foods: 'Food neophobia' (aka fear of the unfamiliar) peaks between ages 2–6. Introducing new textures like soft cheese or creamy yoghurt might trigger a hard pass at first.Too Much Snacking Before Meals: Full tummies leave little room for dairy-rich foods. Grazing kids often reject dairy during main meals out of sheer fullness.Association With Negative Experiences: If your child was pressured to drink milk, had a tummy ache, or threw up after dairy in the past, they might associate it with discomfort, even subconsciously.Want to cut through the confusion about which milk to buy? Dr Nick Fuller breaks down the best milk options for your family’s health, explaining what to look for and why. Watch now to make smarter, healthier choices at the supermarket.Best Ways to Introduce Dairy to Picky EatersReady to outsmart the dairy dodgers? These clever, low-pressure ideas make it easier to sneak dairy into your child’s diet without the drama.Add to Smoothies or ShakesBlend milk or yoghurt with naturally sweet fruits like banana, mango, or berries to mask the flavour and add natural sweetness, no need for added sugar. Smoothies are a great way to pack in calcium and protein in a delicious, drinkable form. If children consume dairy in varied forms, they are more likely to meet their calcium needs. So, mixing it up really helps.Use Cheese in Fun Shapes or DishesGrab some cookie cutters and turn cheese slices into stars, animals, or other fun shapes to make snack time exciting. Melting cheese over pasta, toast, or scrambled eggs adds flavour and texture that many kids find irresistible. According to the Australian Dietary Guidelines, cheese is a nutrient-dense dairy source that can boost calcium and protein intake in a kid-friendly way.Mix Yoghurt with Fruits or CerealAdding diced fruit or crunchy granola to yoghurt not only improves texture but also makes the snack more appealing and interactive. Letting kids 'build' their own yoghurt bowl encourages independence and curiosity around food. Want to know which yoghurt is actually the best pick for your family? Check out Dr Nick Fuller’s easy guide to choosing yoghurt that’s low in sugar but high in nutrition. Serve Milk with a Favourite Straw or CupSometimes, it’s the little things that make a big difference. Serving milk in a fun cup or with a bendy straw can turn a boring drink into a treat. Giving kids the choice of their own 'milk cup' helps them feel in control and more likely to drink up.Cook Meals Using Dairy (Soups, Sauces)Sneak cheese into veggie-packed pasta sauces, stir milk into creamy mashed potatoes, or add yoghurt to dressings and dips. Cooking with dairy is a clever way to boost calcium and protein without your child even noticing. Incorporating dairy into meals may support nutrient intake while reducing mealtime battles.Try Frozen Yoghurt as a TreatEvidence points to sweetened drinks like fruit juices and sports drinks making up roughly one-quarter of the added sugars in kids' snack intake. Swap traditional ice cream for frozen yoghurt, which feels indulgent but often contains less sugar and more protein and calcium. Frozen yoghurt can be a fun, refreshing way to encourage dairy consumption, especially on warm Aussie days. Start with Mild-Flavoured Dairy ProductsAvoid strong, sharp cheeses like blue cheese or aged cheddar initially; instead, offer mild options like mozzarella, Colby, or plain Greek yoghurt to ease kids into new tastes. Mild dairy products are less likely to overwhelm sensitive palates and can build acceptance over time. The gradual introduction of new flavours is a proven strategy to reduce food neophobia in young children.Struggling to get your picky eater to enjoy nutritious meals? These toddler-friendly potato recipes are perfect for sneaking in dairy like cheese and yoghurt while keeping flavours simple and kid-approved. Let Kids Help Prepare Dairy-Rich SnacksGet your little ones involved in making yoghurt parfaits, smoothie bowls, or cheese toasties. It’s a fun way to build excitement around food. Kids who participate in food prep are more likely to try and enjoy what they’ve made. Studies consistently show that hands-on involvement boosts children’s willingness to try new foods, including dairy.Wrapping UpIntroducing dairy to picky eaters doesn’t have to feel like a war zone. With a bit of creativity, some patience and a few sneaky kitchen hacks, you can help your child warm up to dairy without the drama.Remember, consistency is key, and exposure matters more than pressure. Keep offering, keep it light, and over time, you’ll likely see progress (and maybe even a few milk moustaches).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.

Did you know that nearly 1 in 20 school-aged Aussie kids have a food allergy, with dairy as one of the foods topping the list? If your toddler’s one of them, you’re probably juggling meal ideas that keep them safe and happy. No worries! Ditching dairy doesn’t mean dull dinners. In fact, dairy-free meals can be just as creamy, tasty and packed with the nutrients your little champ needs to grow. Let’s explore some fuss-free, toddler-friendly recipes that’ll have your bub licking their plate clean, all without a drop of milk in sight.Struggling with a Picky Eater? Help Is in This Book.Healthy Parents, Healthy Kids by Dr Nick Fuller offers expert guidance and practical strategies to make mealtimes easier. Packed with science-backed tips and simple recipes, this book is designed to support your child’s nutrition, even when they’re fussy at the table.Grab your copy of Healthy Parents, Healthy Kids today and take the stress out of feeding picky 8 Toddler-Friendly Recipes Without DairyMealtimes just got easier (and tastier). These 8 toddler-friendly recipes are full of flavour and goodness, perfect for keeping little tummies happy and parents stress-free.Baked Green Curry CauliflowerThis easy baked green curry cauliflower is a winner for busy weeknights and perfect for little ones on a dairy-free diet. Just pop everything in the oven and let it cook while you get on with your day. Swap brown rice for microwave rice to save time, and skip the yoghurt topping to keep it completely dairy-free. Toddlers will love the mild, tasty flavours. Type: Vegetarian, Gluten Free, Dairy Free (If made with tofu)Serves 4Prep Time: 5 minutes Cooking Time: 45 minutesIngredients1 cup brown rice½ large cauliflower, chopped1 brown onion, chopped1x 400g tin chickpeas, drained and rinsed¾ of a small jar of green curry paste1x 400g block of tofu or paneer cheese, cubedSmall bunch spring onions, slicedRecipe1. Preheat the oven to 200°C.2. Cook the brown rice over the stove according to packet directions. 3. Add the cauliflower, onion, and chickpeas to a large baking dish. Add in the green curry paste and stir well to combine. Make sure everything is coated in the curry paste. 4. Top with the cubes of tofu or paneer.5. Place the baking dish into the oven for 20 minutes. Remove from the oven and give everything a stir.6. Return the baking dish to the oven for a further 20-25 minutes, until the tofu or paneer is slightly golden, and the cauliflower is cooked through. 7. Top the baked curry with sliced spring onions. Serve immediately, with a side of brown rice. Enjoy!Mediterranean TofuA simple, tasty Mediterranean-style meal that’s dairy-free and toddler-friendly. Serve with wholemeal couscous for a wholesome, easy dinner the whole family will enjoy. Type: Vegetarian, Vegan, Dairy FreeServes 4Prep Time: 5 minutesCooking Time: 25 minutes Ingredients2 cups wholemeal couscous600ml boiling water2 tablespoons olive oil1 red onion, chopped2 cloves garlic, crushed2 bunches broccolini, chopped1 red capsicum, chopped400g firm tofu, cut into cubes2x 400g tin tomatoes½ cup pitted whole black olivesHandful fresh basil leavesHandful fresh parsleyRecipe1. Place the couscous into a large bowl. Pour over the boiling water, then cover and allow to stand for 5-10 minutes. Fluff the couscous with a fork to separate the grains, then set aside. 2. Heat a large saucepan over medium to high heat. Add in the olive oil, red onion and garlic. 3. Cook, stirring often, for 4-5 minutes until softened. Add in the broccolini and capsicum, followed by the tofu. 4. Fry for 5 minutes, stirring occasionally. Stir in the tin tomatoes and the olives, then reduce the heat to medium.  5. Allow the sauce to simmer for 10 minutes, uncovered, to thicken. Remove from the heat.6. Sprinkle with the fresh basil and parsley leaves.7. Serve immediately, accompanied by the couscous. Enjoy! GF DF Banana LoafA yummy gluten-free, dairy-free banana loaf that’s perfect for toddler snacks or lunch boxes — delicious, healthy, and allergy-friendly.Type: Vegetarian, Gluten Free, Dairy Free, Snacks, Contains NutsMakes 1 loafPrep Time: 10 minutesCooking Time: 45 minutes Ingredients3 overripe bananas2 eggs½ cup soy milk2 tablespoons olive oil1 tablespoon honey2 cups almond meal½ cup ground flaxseeds1 ½ teaspoons baking powder2 teaspoons cinnamon¼ cup toasted walnuts, roughly choppedRecipe1. Preheat the oven to 160°C. Line a loaf pan with baking paper. 2. Add the bananas to a large mixing bowl and use a fork to mash. 3. Add in the eggs, soy milk, olive oil and honey into the mashed banana. Mix well to combine. 4. Add in the almond meal, flaxseeds, baking powder, cinnamon and walnuts. Fold all ingredients together until well combined. 5. Pour the batter into the loaf pan. Place into the oven and bake for 40-45 minutes until risen and golden. 6. Allow to cool slightly before removing from the loaf pan. Cut into thick slices and enjoy! Apple StreuselWarm, juicy apples with a crumbly topping, apple streusel is a tasty snack or dessert your toddler will love. Skip the yoghurt to keep it dairy-free and enjoy it fresh or reheated. Perfect for little ones with dairy sensitivities.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)Recipe1. Preheat the oven to 180°C. Spray a small loaf tin with olive oil spray and set aside. 2. In a mixing bowl combine the chopped apple, lemon zest and juice, and half of the cinnamon. Stir to combine. 3. Transfer the apple mixture into the loaf tin. Spread the apples to cover the entire bottom of the tin. 4. Add the rolled oats, honey, almond butter and the remaining half teaspoon of cinnamon into the mixing bowl. 5. 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. 6. 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. 7. Divide the apple streusel into serving bowls, and top with a dollop of yoghurt. Serve immediately and enjoy!Trail MixLooking for a healthy, dairy-free snack your toddler can munch on anytime? This easy trail mix is perfect! Make a batch, portion into small containers, and you’re all set for grab-and-go goodness. Type: Vegetarian, Vegan, Gluten Free, Dairy Free, Snacks, Contains NutsMakes approx. 8 servesPrep Time: 5 minutesCooking Time: 20 minutes Ingredients2 cups of raw nuts (we used a combination of almonds, cashews, pistachios and walnuts)¼ cup raw seeds (we used pepitas and sunflower seeds)¼ cup dried fruit e.g. goji berries, dried figs, sultanas (optional)Recipe1. Preheat the oven to 170°C. Prepare 2 baking trays. 2. Add the nuts and seeds onto the baking trays. Ensure they are spread out in a single layer. 3. Place into the oven and bake for 15-20 minutes. Stir the nuts around the trays halfway through cooking to ensure they roast evenly. 4. Once the nuts are toasted and golden, remove from the oven. Allow to completely cool on the trays. 5. Once cooled, mix through the dried fruit (optional). 6. Transfer the trail mix to an airtight container. Enjoy!Pecan Pie GranolaCrunchy and packed with warm pecan pie flavours, this dairy-free granola is perfect for breakfast or a quick snack. It keeps fresh for up to a month in an airtight jar — easy, tasty, and toddler-approved.Type: Vegetarian, Dairy Free, Contains NutsMakes approx. 3 cups Prep Time: 5 minutesCooking Time: 25 minutes Ingredients2 cups rolled oats1 cup pecans¼ cup pepitas3 tablespoons olive oil2 tablespoons honey1 tablespoon almond butter½ teaspoon cinnamonSprinkle of allspice Recipe1. Preheat the oven to 170°C. Line a baking tray with baking paper.  2. Place the oats, pecans and pepitas into a large bowl and stir to combine. 3. In a small bowl add the olive oil, honey, almond butter, cinnamon and allspice. Stir well to combine. 4. Pour the olive oil mixture into the rolled oats mixture. Stir well to ensure all the ingredients are combined. 5. Pour the oats mixture out onto the baking tray. Spread the mixture so that it is as flat as possible and covers the whole tray. 6. Place into the oven and bake for 10 minutes. Use a spoon to stir the oat mixture to ensure it cooks evenly. Return the oats to the oven and bake for a further 10-15 minutes until crisp and golden. 7. Remove the granola from the oven and let it cool completely on the baking tray. 8. Once the granola is cooled, transfer to an airtight container. Enjoy!Apple Slice 'Donuts'A fun, healthy after-school snack the whole family will love. For a dairy-free twist, swap yoghurt for peanut butter or try other nut-free toppings like granola, sunflower seeds, or dark choc chips. Easy, tasty, and perfect for little hands. Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘donuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘donuts’ immediately and enjoy!Pesto Frittata Quick, easy, and totally dairy-free, just use a dairy-free pesto or make your own. This is p erfect for a toddler-friendly lunch alongside a fresh rocket salad or potato salad.Type: Vegetarian, Dairy Free, Gluten FreeServes 3Prep Time: 10 minutesCooking Time: 30 minutes Ingredients6 large eggs2 tablespoons green pesto (dairy free)Handful fresh parsley Handful fresh dill1 large zucchini, chopped1 tomato, sliced into thin circlesRecipe1. Preheat the oven to 190°C. Find a large rectangular loaf tin to bake the frittata in. 2. In a medium sized mixing bowl whisk together the eggs and pesto. 3. Stir in the parsley, dill, and chopped zucchini. 4. Pour the egg mixture out into the loaf tin. Arrange the tomato slices on top of the egg mixture. 5. Place into the oven and bake for 30 minutes until risen and slightly golden on top. 6. Allow to cool before cutting into slices. Serve and enjoy!Looking to expand your toddler’s dairy-free meals with more veggie-packed, meat-free options? Check out these 5 easy and tasty meal ideas for toddlers without meat, perfect for keeping mealtimes fun, nutritious, and allergy-friendly.Summing UpFeeding toddlers dairy-free doesn’t have to be tricky or boring. With these simple, tasty recipes, you can keep mealtimes fun, nutritious, and stress-free, all while catering to your little one’s needs. Give these dishes a go and watch your bub enjoy delicious meals that are kind to their tummy and packed with flavour!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.

Getting your toddler to drink milk can sometimes feel like trying to convince a cat to take a bath: tricky, messy, and downright frustrating. But you’re not alone. Many Aussie parents face the same challenge. A 2021 study found that only about 64% of toddlers aged 13 to 36 months were given cow’s milk, with many also offered other milk types, showing there’s quite a bit of variety in what little ones actually drink. Early exposure to milk and dairy products can help shape your toddler’s taste preferences and support their intake of key nutrients like calcium, vitamin D, and protein, which are important for strong bones and healthy growth. But when milk isn’t part of their regular routine early on, some kids may become less open to drinking it later.The good news? Whether your child is simply uninterested or flat-out refusing, there are practical, low-stress ways to encourage a healthier relationship with milk. These tips can help you navigate the picky phase and keep your toddler nourished and hydrated without the daily struggle. Let’s dive in.Need Practical Parenting Strategies That Actually Work?In Healthy Parents, Healthy Kids, Dr Nick Fuller shares practical, no-pressure strategies to help you navigate mealtimes without the power struggles. From nutrition tips to real-life routines, this book is packed with expert advice to support your toddler’s health and your sanity.Grab your copy of Healthy Parents, Healthy Kids today.Why Toddlers Refuse MilkToddlers often refuse milk for a variety of reasons:Taste ChangesToddlers’ taste buds are on a wild ride. What was a favourite yesterday can suddenly become ‘yuck’ today. Between 12 and 24 months, kids experience rapid shifts in taste preferences, which often leads to rejecting foods they once loved, including milk. Research shows that this phase of neophobia (fear of new or disliked foods) affects up to 50% of toddlers, making taste changes a common hurdle for parents.Teething or Mouth PainCutting molars and sore gums can make even sipping milk uncomfortable. Teething can cause mouth sensitivity and impact both eating and drinking habits. Cold or even room-temperature milk might feel unpleasant, so this phase often leads to temporary milk refusal.Full from Other Foods or SnacksIf your toddler snacks on too many treats or drinks lots of juice during the day, they might simply be too full to want milk at mealtimes. Limiting milk intake to prevent it from crowding out iron-rich foods, but it’s important to balance this both ways. Too many snacks can reduce appetite for milk and meals alike.Preference for Other DrinksFlavoured waters, fruit juices, or smoothies often taste way more exciting than plain milk. Toddlers quickly learn what they like and aren’t shy about demanding it. Keep in mind, the Australian Dietary Guidelines recommend limiting sugary drinks for toddlers to protect dental health and encourage a taste for natural flavours like milk.Texture or Temperature IssuesSome toddlers find milk’s texture ‘too thick’ or 'too bland,' while others dislike how cold it feels. Sensory sensitivity is common at this age, with up to 20-33% of children refusing certain food textures, particularly harder ones like leafy, rubbery, or foods with skin. Even small changes in temperature or consistency can make all the difference in whether milk gets a thumbs up or down.Past Illness Linked to MilkIf your toddler once felt sick, like vomiting or diarrhoea after drinking milk, even if milk wasn’t the cause, they might associate it with feeling unwell and avoid it. This kind of negative association can linger, making milk refusal a protective behaviour.Desire for IndependenceAccording to UNICEF, toddlers start showing more independence and expressing preferences around 18 months, including about what they eat and drink. By 2 years old, they may become even more independent and defiant, making mealtimes more challenging for parents. Refusing milk can be their way of saying, 'I’m in charge!' Encouraging choice and offering milk in fun, low-pressure ways can help them feel empowered while still getting the nutrients they need.Is Drinking Milk Necessary for Toddlers?Milk often gets a starring role in toddler nutrition, but is it really the only option? The truth is, while milk is a handy way to deliver important nutrients like calcium, vitamin D, protein, and healthy fats, toddlers can get these nutrients from a variety of other foods too. The Australian Dietary Guidelines recommend about 1 1⁄2 serves of dairy or dairy alternatives each day, which can include cheese, yoghurt, or fortified plant-based options like soy or almond milk. What matters most is a balanced diet rich in calcium and vitamin D to support growing bones, not necessarily milk itself. So, if your little one isn’t keen on milk, don’t stress. There are plenty of tasty, nutritious ways to keep them strong and healthy.Signs of Lactose Intolerance in ToddlersSometimes, milk refusal is more than just picky eating. Keep an eye out for these common signs of lactose intolerance:BloatingGasDiarrhoeaStomach pain or crampsNauseaFussiness after consuming dairyLoose stoolsFrequent crying after mealsRefusal to eat dairy productsMild lactose intolerance is common and often manageable with smaller portions or dairy alternatives. If symptoms persist, check with your GP or a paediatric dietitian.Tips to Deal With Toddlers Who Refuse MilkThere are plenty of creative ways to make milk more appealing without the stress. Here are some practical tips to try out.Offer Milk in a Fun Cup or with a StrawSometimes, it’s all about the presentation. Letting your toddler choose a colourful cup or a bendy straw can turn milk time into a fun, special event. When kids feel involved and excited about their 'special milk cup,' they’re more likely to drink up without fuss.Mix Milk with Smoothies or OatmealIf plain milk isn’t cutting it, try blending it into a delicious smoothie with natural sweetness from banana, berries, or other favourite fruits. You can also pour milk over porridge or Weet-Bix for a creamy, nutrient-packed brekkie that’s easy to enjoy. These tasty options sneak in milk’s goodness without the struggle.Looking for tasty ways to sneak more milk into your toddler’s day? Check out these 4 no-fuss fruit smoothie recipes perfect for picky eaters.Add Small Amounts of Flavour (Like Fruit Purée)Instead of sugary syrups, try adding natural flavours like mango purée, cinnamon, or vanilla extract to milk. These subtle flavour boosts can make milk more interesting and appealing, without loading it with unnecessary sugar or additives. It’s a gentle way to tempt picky taste buds.Use Milk in Cooking or BakingMilk isn’t just for drinking. Incorporate it into meals by adding it to soups, pasta sauces, mashed potatoes, pancakes, or muffins. This sneaky approach means your toddler still benefits from milk’s nutrients, even if they refuse to drink it straight.Keep Milk at the Right TemperatureTemperature can be a dealbreaker for some kids. While some toddlers love their milk ice-cold, others prefer it warmed up. Experiment with different temperatures to find what your child prefers. Sometimes a small change like this makes all the difference.Avoid ForcingPressuring or forcing your toddler to drink milk can backfire and create long-term negative associations. Instead, keep milk available and offer it in a relaxed, low-pressure way. Patience and gentle encouragement often work better than any amount of pushing.Offer Dairy-Rich SnacksIf drinking milk isn’t their thing, offer dairy-rich snacks like cheese cubes, yoghurt, custard, or kefir. These tasty options can help meet daily dairy needs without the stress of drinking milk, and many toddlers find them more appealing.Want to make dairy more exciting for your little one? These 5 toddler-friendly yoghurt recipes are perfect for picky eaters and a great way to boost calcium and probiotics without the fuss.Include Calcium-Rich Foods in MealsMilk isn’t the only source of calcium! Leafy greens, tofu, almonds or almond butter, chia seeds, and sardines are all surprisingly rich in calcium and can be included in meals to support healthy bones. Variety is key to a balanced diet.Limit Juice and Sugary DrinksToo much juice or sugary drinks can fill your toddler up and reduce their appetite for milk and other nutritious foods. The Australian Dietary Guidelines recommend water as the main drink outside mealtimes to keep little tummies ready for wholesome meals and milk.Try Different Times of DaySometimes it’s just about timing. If your toddler refuses milk in the morning, try offering it after lunch or as part of an afternoon snack. Playing around with when you offer milk can help find the best moment when your child is most willing to drink it.Plant-Based Alternatives for Toddlers Who Refuse MilkIf dairy's not working, here are some milk alternatives. But always check if they’re fortified with calcium and B12:Almond Milk: Mild and nutty, but often low in protein unless fortified.Soy Milk:  Closest in nutritional value to cow’s milk. Choose unsweetened and calcium-fortified versions.Coconut Milk: Creamy but low in protein and calcium. Best in small amounts or combined with other sources.Oat Milk: Naturally sweet and great for baking. Look for fortified versions.Rice Milk: Mild, but low in protein. Often not recommended for toddlers under 5 due to arsenic concerns.Hemp Milk: Good source of omega-3 fats. Look for calcium-fortified options.Cashew Milk: Creamy and gentle in flavour, though often low in protein.Pea Milk: Surprisingly high in protein and often fortified, and an emerging favourite for dairy-free kids.How Much Milk Should Toddlers Consume in a Day?According to the Australian Nutrient Reference Values (NRVs), children need the following calcium intake per day, not just from milk, but from all sources:0-6 months: 210 mg7–12 months: 270 mg1–3 years: 360 mg4–8 years: 520 mgThat’s roughly 1–1½ cups of milk or 2 serves of dairy a day for toddlers aged 1–3, but remember: yoghurt, cheese, fortified cereals, and tofu all help reach that target too. Final ThoughtsIf your toddler has decided milk is the enemy, don’t stress. It’s a common phase and one you can work around with a little creativity, patience and some sneaky kitchen skills.Whether it’s offering yoghurt in fun shapes, blending milk into a fruity smoothie, or switching to calcium-rich alternatives, there are heaps of ways to keep your little one’s bones strong and their bellies happy, milk or no milk.And remember, if you’re ever unsure, your GP or paediatric dietitian can help make sure your child’s nutritional needs are totally covered.Discover practical, science-backed tips to handle fussy mealtimes and encourage healthier eating habits without the stress. Check out this helpful guide to turn picky phases into positive progress.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.

Sandwich fillings can make or break lunch boxes. In Australia, 90% of kids bring lunches from home, but studies show that nearly half of what they eat during school hours is unhealthy. In that same NSW study, over 1,000 primary school kids were observed and found that 37% of their energy intake came from unhealthy foods.Think healthy means dull? Think again. With the right mix of textures, flavours, and sneaky nutrition boosts, you can build a sandwich that even the pickiest eaters will actually eat and maybe even enjoy! From mild-flavoured protein options to veggie-packed spreads that don’t look like veggies, these sandwich ideas are total game-changers.Let’s turn lunchtime into less of a battle and more of a bite-sized win. Ready to meet the fillings? Read on.Say Goodbye to Food Fights With This Expert-Backed GuideHealthy Parents, Healthy Kids by Dr Nick Fuller is packed with practical tips, expert advice, and research-backed meal ideas designed for fussy eaters. From school lunches to family dinners, this guide helps take the stress out of mealtimes and puts the joy back into feeding your child.Grab your copy of Healthy Parents, Healthy Kids  today and make food one less thing to fight about.4 Easy To Make Healthy Sandwich Fillings For Picky EatersWhip up healthy, appealing sandwich fillings for picky eaters with ease. These nutritious options use simple ingredients, combining familiar flavours with essential vitamins and protein. Perfect for school lunches or quick snacks, they make wholesome meals enjoyable for even the fussiest kids.Egg Salad Sandwich Here’s a classic that’s anything but boring. This egg salad sandwich is super simple to make but packs a punch with protein and whole grain carbs to keep hungry kids fuelled and happy. It’s a perfect healthy filling that picky eaters often love — creamy, tasty, and just familiar enough to win them over without any fuss..Type: VegetarianServes 2Prep Time: 5 minutesCooking Time: 0 minutesIngredients2 hard boiled eggs3 tablespoons cottage cheese1 teaspoon curry powder4 slices wholemeal bread1 cup mixed lettuce leaves1 carrot, gratedSalt and pepperRecipe1. Chop the hard boiled eggs into small pieces and add to a mixing bowl. Add in the cottage cheese and curry powder. Gently mix all ingredients together.2. Arrange 2 slices of the wholemeal bread on a board. Cover each with the mixed lettuce, then top with the egg salad mixture. Spread the egg salad mixture evenly over the top of the lettuce. Sprinkle it with salt and pepper, then add grated carrot on top.3. Close each sandwich with the remaining two slices of wholemeal bread. Slice each sandwich in half and serve. Enjoy!Best Ever Salad SandwichTrue to its name, this is the best ever salad sandwich: fresh, crunchy, and packed with goodness! Perfect for lunchboxes big and small, it’s a winner with both kids and adults. Plus, it’s a great base to get creative: try adding sliced cheddar, tinned beetroot, or a cheeky smear of hummus or mustard to jazz it up and keep those picky eaters interested. Type: Lactose Free, Vegetarian/Vegan Option, Kid Friendly Serves 2Prep Time: 10 minutesCooking Time: 0 minutes Ingredients4 slices whole grain bread1 avocado1 large tomato, sliced2 cups mixed lettuce leaves100g grilled chicken breast OR 100g grilled tofu OR 2 boiled eggs, sliced1 carrot, gratedRecipe1. Mash the avocado and spread onto each of the four slices of bread.2. Top two of the slices of bread with the tomato, then the mixed lettuce leaves, the protein of your choice, and then the grated carrot. Push down firmly to secure all the ingredient layers in place. 3. Top each sandwich with the remaining slices of bread.4. Press down firmly and use a serrated knife to cut each sandwich in half, or into quarters for kids.5. Serve immediately and enjoy!Tofu Banh MiBanh Mi is a tasty Vietnamese baguette sandwich, and this veggie-friendly version is a winner for picky eaters looking for something different. Tofu is a fantastic protein that you can cook ahead and toss into lunches all week long. It’s super versatile and soaks up whatever flavours you fancy. Want to mix it up? Add some boiled eggs or give it a little kick with fresh sliced red chili, which is perfect for those who like a bit of spice. Type: Vegetarian, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 0 minutes Ingredients400g firm tofu, pan fried 4 long crusty wholemeal bread rolls1 cucumber, cut into thin strips1 carrot, cut into thin matchsticks1 red capsicum, cut into thin strips2 tablespoons quick pickled onions (see IWL recipe)1 tablespoon soy sauce1 lime, juicedHandful fresh coriander leavesRecipe1. Slice the cooked tofu into strips. 2. Slice each of the bread rolls down the centre, ensuring not to slice all the way through. 3. Fill each of the bread rolls with slices of the cooked tofu, and strips of the cucumber, carrot and capsicum. 4. Top each roll with some of the quick pickled onions, then drizzle each roll with soy sauce and lime juice. 5. Top each roll with coriander leaves. Serve immediately and enjoy!Quinoa Salad with Tahini DressingRice paper rolls are a lunchtime winner, as they are easy to pack ahead and super tasty. They’re also perfect for feeding a crowd with a fun DIY dinner: just pop all the ingredients in the middle of the table and let everyone roll their own. We’ve filled ours with cooked chicken, quinoa, and crunchy veggies, but you can swap the chicken for any lean protein and use whatever fresh veggies you’ve got on hand. It’s a healthy, colourful way to get picky eaters excited about their lunch. Type: Gluten Free, Lactose Free, ChickenMakes 8 rollsPrep Time: 10 minutesCooking Time: 10 minutesIngredients1 tablespoon olive oil1 chicken breast, sliced1 tablespoon soy sauce (or gluten free tamari), plus extra to serve1 tablespoon honey1 teaspoon ginger, minced8 round rice paper roundsMint leavesCoriander leaves1 cup cooked quinoa1 large carrot, sliced into long thin pieces1 large cucumber, sliced into long thin pieces1 large capsicum, sliced into long thin piecesSriracha, to serveRecipe1. Heat the olive oil in a non-stick pan over medium heat. Add the chicken and cook, stirring occasionally for five minutes. Add the soy sauce, honey and ginger and cook for another five minutes until chicken is cooked through. Set aside. 2. To assemble the rice paper rolls, fill a large round shallow dish with warm water. Immerse one rice paper round into the water for about 15 seconds until slightly softened. Transfer to a flat surface and spread out into a circle. It will be sticky and fiddly so it may take a few attempts to perfect it. 3. Top the rice paper with a few mint and coriander leaves down the centre of the roll, leaving a gap towards the edges of the roll. Top with a spoonful of quinoa and spread down the middle of the round on top of the herbs. Add a couple of pieces of carrot, cucumber, capsicum and chicken. You do not want to overfill the rice paper as this will make it harder to roll up. Fold in the edges of the rice paper roll then roll up tightly. Repeat with the remaining rice paper rounds and fillings. 4. Serve the rice paper rolls with extra soy sauce and sriracha for dipping. Enjoy!Wrapping UpThere you have it — four easy, healthy sandwich fillings that even the fussiest kids will love! With a bit of creativity and simple ingredients, lunchtime can be tasty, nutritious, and stress-free. Whether it’s creamy egg salad, crunchy best-ever salad, flavour-packed tofu banh mi, or colourful quinoa rolls, these recipes make healthy eating fun and delicious. Give them a go and watch those lunch boxes get emptied with a smile.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.

Who knew bread could be your secret weapon against picky eating? When toddlers turn up their noses at veggies, meat or anything green, bread often still gets a pass. That’s your golden ticket. The Dietary Reference Intake (DRI) recommends toddlers get around 14g of fibre/1000 kcal consumed a day, but many don’t come close. That’s where these clever bread recipes come in. In this round-up, we’re sharing toddler-friendly bread recipes that do more than just fill a lunchbox. They sneak in fibre, iron, protein and healthy fats in the most delicious, toddler-approved ways. Let’s bake the fuss away.Make Healthy Eating Feel Easy (Even With a Picky Eater)Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with simple, science-backed tips and recipes to help you feed your toddler with confidence. Designed for real families and real struggles, this book takes the guesswork out of mealtimes and helps you build healthy habits—without the fuss.Grab your copy of Healthy Parents, Healthy Kids today and take one step closer to stress-free meals.7 Tasty Toddler-Friendly Bread RecipesBread isn’t just a carb-loaded filler. It can be a clever vehicle for nutrients, especially when you’re working with tiny humans who think two bites count as a full meal. Research shows that repeated exposure (for example, veggies) in familiar formats (like bread) can boost acceptance over time. Yes, even spinach. Try these seven healthy bread recipes that your toddlers will definitely love. Panzanella - Bread SaladGot some stale bread lying around? Don’t toss it just yet! This no-waste, full-of-flavour Panzanella is a brilliant way to turn yesterday’s loaf into today’s lunch. It’s light, fresh, and easy to tweak for fussy eaters. Just go easy on the onions and load up on the beans for extra protein. Serve it as a side with grilled chicken or fish, or let it shine on its own. Bonus: toddlers love the soft, soaked bread chunks and pops of colour.Type: Vegetarian, Nut FreeServes 4Prep Time: 15 minutesCooking Time: 15 minutesIngredients½ loaf of crusty bread (stale is fine), torn into pieces2 punnets of cherry tomatoes, or 4 large tomatoes (at room temperature) roughly chopped½ cup balsamic vinegar3 tablespoons olive oil1 tablespoon baby capers1x 400g tin butter beans or cannellini beans, drained and rinsedHandful basil leavesHandful parsley leaves½ cup bocconcini, torn into small piecesJuice of one lemonSalt and pepperRecipe1. Preheat the oven to 180°C. Place torn pieces of bread onto a baking tray and toast in the oven for approximately 15 minutes until crisp and golden.2. Meanwhile prepare the salad. Add the tomatoes to a salad bowl with the balsamic vinegar and olive oil. Mix the tomatoes and squish some of them so that their juice also mixes into the dressing. Allow to soak for 15 minutes or so whilst the bread is toasting in the oven. 3. Once the bread is ready, remove from the oven and set aside. Add the capers, butter beans, basil, parsley and bocconcini into the tomato mixture and stir to combine. Add in the bread and stir everything together so that the bread soaks up the dressing.4. Squeeze the lemon juice over the top of the salad and add a sprinkle of salt and pepper. Serve immediately. Banana Loaf This wholemeal seeded banana bread is perfect for busy mornings. And yes, toddlers love it too! Bake a loaf ahead of time, then stash slices in the fridge or freezer for an easy grab-and-go breakfast. It’s yummy, warm, cold or even toasted with a little butter. Packed with fibre and natural sweetness, it’s a great way to sneak some goodness into your little one’s day without the fuss.Type: Vegetarian, Breakfast, SnacksMakes 1 loafPrep Time: 10 minutesCooking Time: 35-40 minutesIngredients3 large overripe bananas2 tablespoons honey1/3 cup olive oil2 eggs1 tablespoon tahini2 tablespoons Greek yoghurt1 cup wholemeal spelt flour1 cup wholemeal flour2 teaspoons baking powder¼ cup rolled oats, plus extra to sprinkle1 cup mixed seeds (pepitas, sesame seeds, sunflower seeds), plus extra to sprinkle1 teaspoon cinnamon½ teaspoon nutmegRecipe1. Preheat the oven to 200°C and line a loaf tin with baking paper. Peel and add the bananas to a medium bowl or measuring jug. Use a fork to mash them into a smooth consistency. Add in the honey, olive oil, eggs, tahini and Greek yoghurt, then use a whisk to combine. 2. In a large mixing bowl combine the flours, baking powder, rolled oats, mixed seeds and spices. Make a well in the centre, then add in the banana liquid mixture. Stir well to combine, the mixture will be quite thick.  3. Pour into prepared loaf tin and sprinkle the reserved mixed seeds and rolled oats over the top of the loaf. Place loaf into the oven and bake for 35-40 minutes until cooked all the way through and golden on top. Allow to cool slightly before slicing into thick slices, enjoy! Beautiful Banana BreadHere’s a better-for-you twist on the classic banana bread, and it’s toddler-approved! Most of the sweetness comes from naturally overripe bananas, with just a touch of honey. The riper, the better. Slice it up and pop portions in the freezer for an easy snack that’s ready when you are. It’s perfect for lunchboxes, little hands, and grown-up cravings too.Type: Vegetarian, Nut free, SnacksServes 10-12Prep Time: 10 minutesCooking Time: 45-50 minutesIngredients3 overripe bananas, plus ½ a banana for the top (optional)1 egg1/3 cup olive oil1/3 cup honey1/3 cup milkSprinkle of salt1 teaspoon cinnamon½ teaspoon nutmeg1 teaspoon baking powder1 ½ cup wholemeal self-raising flour¼ cup chopped walnuts (optional) Recipe1. Preheat the oven to 190°C. Line a loaf tin with baking paper.2. Peel the bananas and add to a large mixing bowl. Use a fork to mash until smooth. 3. Add in the egg, olive oil, honey, milk, salt, cinnamon and nutmeg and stir to combine.4. Add in the baking powder, wholemeal flour and walnuts (if using) and gently fold to combine the wet and dry ingredients. Make sure there are no lumps remaining.5. Pour batter into prepared loaf tin and bake for 45-50 minutes, until golden on top and cooked through. You can test if the loaf is cooked by inserting a skewer into the middle of the loaf, if it comes out clean then the loaf is ready. Allow to cool for at least 15 minutes before slicing and serving. Wholegrain Spelt Loaf Spelt is an ancient wholegrain with a nutty flavour that makes this homemade loaf extra tasty, even the little ones might be into it. Bread does need a fair bit of rising time, so this one’s perfect for a slow weekend bake. Since it’s free from preservatives, it’s best eaten within a couple of days, but you can always freeze slices for easy toddler toasties or snack-time sandwiches later on. Type: Vegetarian, SnacksMakes 1 large loafPrep Time: 20 minutes + 1 ½ hours rising timeCooking Time: 30-35 minutesIngredients2 teaspoons dry yeast1 tablespoon honey1 ½ cups lukewarm water (water should not be too hot as this will kill the yeast, use a finger to test that the water is just warm)1 ½ cups wholemeal spelt flour1 ½ cups wholemeal flour2 tablespoons sunflower seeds, plus extra for the top2 tablespoons rolled oats, plus extra for the top1 tablespoon olive oil, plus extra for greasing2 teaspoons milkRecipe1. Add the yeast, honey and warm water to a jug and whisk to combine. Set aside for 5-10 minutes until frothy.2. To a large mixing bowl add the wholemeal flour, spelt flour, sunflower seeds, and oats. Mix together then create a well in the centre. Pour in the yeast mixture and the olive oil. Mix until combined, then turn out onto a lightly floured surface. Knead for about 5 minutes, sprinkling more flour as you go if the dough is too sticky. Spelt flour does not require as much kneading as white bread flour.3. Roll dough into a ball and place into a lightly greased bowl. Cover with a tea towel and allow to rise in a warm place for 1 hour or until the dough has doubled. 4. Line a loaf pan with baking paper. Once the dough has risen, use your fist to punch down the dough and knead again until smooth. Place into the loaf pan, then cover with a tea towel and place back into a warm place for 30 minutes to rise again. 5. Preheat the oven to 180°C. Brush the top of the loaf with milk, and sprinkle over extra sunflower seeds and oats. Place loaf into the middle of your oven and bake for 30-35 minutes until slightly golden on top. The loaf should sound hollow when tapped. Cool slightly before removing from the loaf pan, then slice and enjoy!Spinach LoafThis hearty green loaf is packed with nourishing goodness and makes a fab swap for your usual bread. It’s tasty enough to snack on as is, but also makes a great base for grown-up toppings like avo, eggs and a sprinkle of chilli flakes. For the kids, try it toasted with a bit of butter or served with some homemade baked beans. It’s a fun way to sneak in extra veggies without fuss, nor complaints!Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 1 loafPrep Time: 5 minutesCooking Time: 45 minutes Ingredients120-150g baby spinach or silverbeet leaves3 eggs¼ cup olive oil2/3 cup milk2 cups wholemeal self-raising flourPinch of cumin Pinch of paprika½ cup mozzarella cheese, gratedRecipe1. Preheat the oven to 180°C. Line a loaf pan with baking paper. 2. Add the baby spinach, eggs, olive oil and milk to a large blender.  3. Pulse the blender until the ingredients are combined into a lumpy green mixture. Pour the green batter into a large mixing bowl. 4. Gently mix in the flour, cumin, paprika and cheese. Try to mix until only just combined, as over-mixing will result in a tough textured loaf. 5. Pour the green batter into the prepared loaf pan. 6. Place into the oven and bake for 40-45 minutes. The loaf should be risen and should spring back to the touch. You can test that the loaf is cooked by inserting a skewer into the centre of the loaf. It should come out clean to indicate that the loaf is ready.  7. Allow to cool completely before removing the loaf from the pan. Slice into thick slices, then serve and enjoy! Banana Bread Baked Oats Banana bread vibes in oat form? Yes, please! These baked oats are a warm, wholesome way to start the day, perfect with a cuppa for you, and just as tasty (and toddler-friendly) for little ones. Serve them warm with a dollop of Greek yoghurt and a drizzle of honey, or slice them up for an easy snack later on. Brekkie sorted. Type: Vegetarian, Kid Friendly, SnacksServes 4-6Prep Time: 10 minutesCooking Time: 35-40 minutes Ingredients2 large overripe bananas2 tablespoons honey1 cup milk1 ½ cups rolled oatsSprinkle of cinnamonSprinkle of nutmeg½ teaspoon baking powderRecipe1. Preheat the oven to 190°C. Line a loaf tin or square baking dish with baking paper.2. Reserve half of a banana for the top of the oats. Use a fork to mash the remaining 1 ½ bananas in a large bowl.  3. Add in the honey, milk, rolled oats, cinnamon, nutmeg, and baking powder. Mix well to combine, then set aside to sit for 5-10 minutes. 4. Pour the banana oat batter into the prepared loaf tin. Slice the reserved half a banana in half again lengthways, then arrange on top of the batter. Sprinkle it with a bit of extra cinnamon if desired.5. Place into the oven for 30-35 minutes, until the oats are lightly browned on top and firm to the touch. 6. Allow to cool slightly before cutting into squares. Enjoy!Wholemeal FocacciaThere’s something so satisfying about baking your own bread, and this one’s worth the wait! You’ll need to start it a day ahead, but don’t worry, it’s mostly hands-off time. A good olive oil makes all the difference, so use the best you’ve got. It’s best enjoyed fresh on baking day, but any leftovers can be popped in an airtight container and toasted the next day. Soft, warm, and toddler-approved!Type: Vegetarian, Lactose FreeServes 20+ as a sidePrep Time: 1 hour plus up to 24hrs resting/rising timeCooking Time: 45 minutes Ingredients2 teaspoons honey 2 ½ teaspoons (1 sachet) dry yeast5 cups wholemeal bread flour 2 teaspoons fine salt½ cup good quality olive oilFresh or dried rosemary leavesRecipe1. Add 3 cups of warm water to a bowl with the honey and stir to dissolve. Stir in the yeast and let it sit for 10 minutes to develop. The yeast mixture should look creamy and foamy. 2. Add the wholemeal flour and salt into a large mixing bowl. Pour in the yeast mixture, and mix to combine into a thick dough. The flour will absorb the liquid and become thick and sticky. 3. Prepare a large deep bowl by pouring in ¼ cup of the olive oil and coating the bottom and sides of the bowl.4. Transfer the dough mixture to the bowl. Use your hand to stretch the edges of the dough out and then fold them back into the centre of the dough. This will coat the dough in the olive oil, incorporate air into the dough, and make the dough nice and smooth. 5. Cover the large bowl containing the dough with cling film. Place it into the fridge to rise overnight, or for up to 24 hours. The dough will bubble and rise to approximately double its size. 6. The next day when you are planning to bake your bread, remove it from the fridge and remove the cling film. Prepare a large rectangular baking dish by coating it with the remaining ¼ cup of olive oil.7. Gently transfer the dough to the baking dish. Use your hands to stretch and fold the dough again until it is looking smooth. 8. Leave the dough uncovered in a warm place for at least 2 hours, or until it has doubled in size. 9. Preheat the oven to 220°C. 10. Use all of your fingers to create dimples in the dough, as if you are giving it a massage with your fingertips. Gently stretch the dough as you poke your fingers in, to ensure it reaches all edges of the pan. Poke your fingers all the way through the dough to the bottom of the pan, and ensure the entirety of the dough is covered in dimples. You may also notice some air bubbles rising to the surface which is a good sign!11. Sprinkle the dough with fresh or dried rosemary leaves. 12. Place into the oven for 40-45 minutes to bake. The bread should be risen and golden brown. The top should feel crispy and should bounce back when pressed. 13. Remove the bread from the oven and let it cool for at least 10-15 minutes. Remove from the pan and slice into pieces to serve. Enjoy!Love these toddler-friendly bread ideas? Pair them with a fun yoghurt dip or spread! Check out these 5 toddler-friendly yoghurt recipes, perfect for topping, dipping, or serving on the side. Even fussy eaters will be into it.Summing UpWhether you're working with overripe bananas, sneaky veggies, or a forgotten loaf of stale bread, there’s a toddler-friendly recipe here to suit every mood (and every mini appetite). From quick weekday breakfasts to slow weekend bakes, homemade bread can be both nourishing and fun. So grab your apron, get the kids involved if you dare, and let the smell of freshly baked goodness fill the kitchen. Who knew bread could be this easy and this toddler-approved?Need more inspo for toddler lunches? Turn that homemade bread into a meal! From mini sandwiches to toastie fingers, these 9 lunch ideas toddlers actually eat are the perfect way to keep things simple, tasty and fuss-free.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 child is both a picky eater and a poor sleeper, you’re not imagining the connection. Fussiness at the dinner table can seriously mess with rest at night. While it might seem like two separate issues, sleep and nutrition are actually best mates. And when one’s off, the other follows.So, how does picky eating affect sleep patterns? The short answer: nutrient deficiencies, erratic energy levels and plain old bedtime hunger can all play a role. A 2023 study found that kids and teens who eat well, like having regular breakfasts, eating their fruits and veggies, and cutting back on sweets, tend to sleep better. This means picky eating, which often leads to skipping these healthy foods, could be messing with their sleep, too.Let’s dig into how picky eating can cause sleep issues, and what you can do to help your little one sleep soundly again.Help Your Picky Eater Eat Well and Sleep BetterIf every mealtime feels like a battle, you're not alone. Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with practical, science-backed advice to help you understand and manage fussy eating. From gentle strategies to realistic recipes, this book gives you the tools to make food less of a fight and more of a win for the whole family.Grab your copy of Healthy Parents, Healthy Kids today and make healthy eating feel doable again.Why Does Picky Eating Affect Sleep Patterns?Food fuels the body, and it also helps regulate hormones that manage sleep and wake cycles. Melatonin (the sleep hormone) and serotonin (the 'feel-good' hormone that helps produce melatonin) rely on specific nutrients to be made and released properly. So, when your child avoids certain food groups, like proteins, fruits, or veggies, they might miss out on the building blocks for good sleep.Beyond the chemistry, picky eaters often have erratic mealtimes or skip dinner altogether, which leads to hunger pangs right before bed or sugar crashes in the middle of the night. And let’s be honest: hangry (hungry and angry) toddlers are not known for peacefully drifting off.How Nutrient Gaps from Fussy Eating Affect SleepWhen kids miss out on key nutrients due to picky eating, it can throw their sleep patterns out of whack. These are some common nutrients they might be missing.Lack of MagnesiumMagnesium plays a role in muscle relaxation and sleep quality. Low levels are linked to restlessness and poor-quality sleep. A long-term study of nearly 4,000 adults found that people with higher magnesium intake were less likely to sleep poorly or get less than 7 hours of sleep, especially those without depression. Foods like leafy greens, nuts and whole grains are good sources of magnesium. But picky eaters often avoid them, which may make it harder for them to get the sleep they need.Low Iron LevelsIron helps carry oxygen in the blood and supports brain function, including the sleep-wake cycle. Iron deficiency can lead to insomnia, restless legs, and frequent waking. It’s particularly common in kids who avoid red meat, leafy greens or legumes. Pediatric research shows iron-deficient infants exhibit altered brain sleep patterns, such as reduced sleep spindles, indicating that iron is essential for normal sleep development.Missing Vitamin B6 or B12These B vitamins are crucial for melatonin and serotonin production. Low levels can interfere with falling asleep and staying asleep. Many picky eaters lack variety in their diets, missing key sources like meat, eggs, and whole grains.Too Little ProteinProtein isn’t just for muscles. It’s also needed to produce neurotransmitters that help regulate sleep. If dinner is all carbs and no protein, sleep may take a hit. One study found that toddlers whose diets included more protein (in place of fat) during infancy slept a bit longer by age 2. This suggests that a protein-rich evening meal might help them fall asleep faster and stay asleep longer.Imbalance in Carbs and FatsKids need a balanced mix of carbs and healthy fats to feel full and satisfied overnight. Too many refined carbs (think white bread, crackers, sugary snacks) can spike blood sugar and lead to energy crashes that interrupt sleep.7 Ways Picky Eating Affects Sleep PatternsWhat (and when) kids eat plays a surprisingly big role in how well they fall asleep, stay asleep and wake up feeling rested. Below are seven ways picky eating can sneak in and sabotage your child’s snooze time.Low Intake of Sleep-Supporting NutrientsThink of nutrients like magnesium, iron, B vitamins and protein as your child’s sleep squad. Without them, the body struggles to relax, reset and stay asleep. Picky eaters who dodge these essentials are more likely to toss and turn.Imbalanced Blood Sugar LevelsA dinner stacked with carbs and no protein or fibre? That’s a blood sugar spike waiting to happen. And after the high comes the crash—cue a mid-night wake-up with your little one feeling hungry, cranky or confused.Increased Bedtime Hunger or DiscomfortIf your child nibbles at dinner or skips it entirely, don’t be surprised when bedtime suddenly becomes snack time. Hunger pangs and tummy rumbles make it hard to relax, and even harder to drift off peacefully.Trouble Falling AsleepMelatonin needs helpers like B6 and magnesium to do its job. Without them, your child might lie in bed wired and tired, staring at the ceiling while the rest of the house sleeps.Frequent Night WakingsWaking up again and again during the night? A poor diet could be part of the problem. Low iron or too many ultra-processed snacks can mess with your child’s sleep rhythm and leave them wide awake when they should be dreaming.Shorter Total Sleep DurationUnpredictable eating habits can throw off your child’s energy patterns and their sleep. Research shows kids with balanced diets tend to sleep longer and more consistently, without those restless nights.Daytime Tiredness and IrritabilityTired + hungry = chaos. Poor sleep paired with poor nutrition can lead to grumpy mornings, clingy afternoons and meltdowns that wear everyone out. And the worst part? It can feed right back into the picky eating cycle.Struggling with fussy eating and restless nights? Learn why your child might be refusing certain foods and how to gently expand their diet for better nights and easier mealtimes. Read the full article here.Tips to Deal with Picky Eating to Improve Sleep PatternsReady to break the cycle? Here are some simple, practical tips:Offer Balanced Meals with Protein, Healthy Fats, and Complex CarbsThink eggs on wholegrain toast, or chicken with brown rice and veggies. Balance is key for stable energy and better sleep. These nutrients keep blood sugar steady and help the body produce sleep-supporting hormones like melatonin.Stick to Regular Meal and Snack TimesPredictable eating schedules help regulate appetite and reduce evening hunger. It also teaches the body when to expect food, so there’s less chance of a 9pm snack attack ruining bedtime.Limit Sugary and Processed Foods, Especially in the EveningSwap lollies and biscuits for fresh fruit, yoghurt or wholegrain snacks to avoid sugar spikes before bed. High-sugar treats can cause a quick energy burst, followed by a crash that makes it harder to settle down and sleep.Create a Calm, Distraction-Free Eating EnvironmentScreens off, toys away. A calm setting encourages kids to focus on their food and tune into hunger cues. Plus, it helps them feel more connected to the meal and less likely to mindlessly munch or reject their dinner.Avoid Forcing or Pressuring During MealsEncouragement is great, but pressure often backfires. When kids feel in control of their choices, they’re more likely to try new foods on their own terms, which can eventually lead to a more balanced diet and better sleep.Include Sleep-Friendly Foods Like Bananas, Oats or YoghurtBananas are rich in magnesium and potassium. Oats have melatonin-boosting nutrients. Yoghurt contains calcium, which helps the brain use tryptophan to make melatonin. Think of them as delicious, natural bedtime helpers.Keep a Consistent Bedtime RoutineSame steps, same order—dinner, bath, books, bed. Routines reduce stress and prepare the body for rest. When kids know what’s coming next, their brains start winding down before their heads even hit the pillow.Encourage Water Instead of Sugary Drinks Before BedSugar-filled juices or flavoured milks can cause overnight crashes. Stick to water after dinner to keep hydration in check and avoid midnight wake-ups from sugar spikes or tummy aches.Wrapping UpPicky eating isn’t just a daytime dilemma. It can sneak into your child’s night and wreak havoc on their sleep. From nutrient gaps to bedtime hunger, the effects can stack up fast. The good news? Small, consistent changes to mealtime habits can make a huge difference.Focus on balance, routine and patience. Sleep and nutrition go hand-in-hand, and once you’ve got them working together, both you and your little one can finally get the rest you deserve.Dealing with a picky eater who’s hooked on snacks and struggling to sleep? Processed foods can make fussy eating worse and affect your child’s sleep by disrupting their nutrient intake. Get practical tips to break the cycle and support healthier habits, one bite at a time. Read the full article here.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.

Plenty of parents are left scratching their heads when their little one, who once happily munched on chicken nuggets or bolognese, starts rejecting anything that even smells like meat. No need to panic: it’s actually pretty common. Research shows that food neophobia (the fear of new or unfamiliar foods) peaks between the ages two and six, often affecting foods with strong textures or tastes like meat. Add to that the natural dip in appetite that happens after infancy, and you’ve got the perfect storm for picky eating.But here’s the catch: meat is a major source of iron, zinc, protein, and B12, which are nutrients toddlers need for healthy brain development, muscle growth and energy. So when meat’s off the menu, it can impact everything from their immune system to sleep quality.So, why are they refusing it? And more importantly, how can you reintroduce it without the nightly dinner standoff? Let’s break down the most common reasons, what it might mean for their nutrition, and some clever, low-stress ways to help your tiny food critic warm up to meat again.Help Your Toddler Thrive—Even Without Meat on the PlateIf your child refuses meat, you’re not alone, and you’re not stuck. Healthy Parents, Healthy Kids by Dr Nick Fuller is full of practical, science-backed strategies to help you navigate picky eating with confidence. Whether your toddler is skipping steak or ignoring chicken, this book shows you how to fill the nutrient gaps and support their energy, focus, and healthy growth without the daily mealtime battles.Grab your copy of Healthy Parents, Healthy Kids today and feel good about what’s on their plate.6 Reasons Why Toddlers Refuse MeatBefore you blame yourself (or the recipe), know this: there are several totally normal reasons toddlers turn their noses up at meat. Understanding what’s really behind the refusal can help you respond with patience, not pressure.Texture TroubleToddlers are tiny humans with big opinions, especially about textures. Meat can be chewy, stringy, or dry depending on how it's cooked, and that’s a hard no from many little ones. Studies have shown that children between the ages of 3 and 6 are more likely to reject foods with inconsistent textures, especially those containing particles, due to heightened sensory preferences during this stage.Taste PreferencesSome meats, like beef or lamb, have strong flavours that toddlers may not be used to. Kids are born with more taste buds than adults, making them super sensitive to bitterness or ‘gamey’ flavours. One study found that early taste experiences significantly shape long-term food preferences. So if meat hasn’t been introduced gently, rejection might be expected.Teething or Mouth PainIf your child is teething or has sore gums, chewing meat might feel like munching on bricks. Even toddlers with molars can struggle if the meat is too tough. According to the Australian Dental Association, teething often starts around 6 months, and while the discomfort varies from child to child, it’s a normal part of development. Most children have all 20 baby (deciduous) teeth by the age of 3.Short Attention SpanToddlers are famously distracted by… well, everything. Sitting down to chew through a meat-heavy meal might be too much of a commitment. Quick bites like pasta, yoghurt or fruit are just easier and more appealing for a busy tot on the move.Independence PhaseAh, the classic ‘I do it myself!’ stage. Around 18–36 months, toddlers start asserting independence, including in their food choices. Saying ‘no’ to meat isn’t personal. It’s just part of flexing those decision-making muscles.Too Much Milk or SnacksIf your toddler’s filling up on milk or snacks throughout the day, they may not feel hungry enough to eat a proper meal. Consuming too much milk daily may result in missing out on important nutrients from solid foods, including protein and iron from meat.What Happens When Kids Refuse MeatA short-term meat boycott isn’t the end of the world, but if it drags on, you might notice a few issues:Risk of low protein intakeProtein is essential for growth, muscle development, and immune function. While toddlers can get protein from other sources, meat is one of the most nutrient-dense options.Risk of iron deficiencyRed meat is one of the best sources of heme iron, which is absorbed more easily than the non-heme iron in plants. Iron deficiency can lead to tiredness, pale skin and developmental delays. A 2021 study found nearly 25% of Aussie toddlers have inadequate iron intake.Possible vitamin B12 deficiencyB12 is critical for nerve function and is mostly found in animal products. Deficiency can lead to fatigue and delays in brain development.Slower physical growthProtein, iron and zinc (all abundant in meat) play key roles in growth. Persistent refusal of meat, without adequate replacements, can lead to growth slowdowns.Reduced energy levelsIron and protein support energy metabolism. Without them, kids may seem more lethargic or sleepy than usual.Weaker immune responseZinc and B12 help keep the immune system strong. Less meat could mean more colds and sniffles.Poor concentration or fatigueIron-deficiency anaemia is linked to cognitive delays and trouble focusing in toddlers.Increased risk of picky eating habitsThe longer toddlers get away with skipping certain foods, the more likely these habits will stick around. Early and repeated exposure is key to broadening their palate, according to child nutrition experts.Meat for Toddlers? Try These Fuss-Free TricksSo, what now? Don't worry. You don’t have to bribe them with chocolate or hide chicken in pancakes (unless you’re really desperate). Try these simple and toddler-approved strategies:Change the TextureShred it, mince it, slow-cook it. Do whatever it takes to make it soft and easy to chew. Tender pulled beef or chicken mixed into rice or pasta can be a game-changer. Meatballs and rissoles are also toddler favourites.Use Mild Spices and SaucesMeat doesn’t have to be bland, but it also shouldn’t burn their tiny tongues. A light tomato sauce, a touch of coconut milk, or a sprinkle of cinnamon (yes, really!) can make meat more appealing. Flavour = familiarity, and familiarity = acceptance.Blend with Favourite FoodsAdd meat to food they already love, like spaghetti, macaroni, fried rice or even veggie fritters. Toddlers are more likely to accept new ingredients when mixed with foods they already enjoy. This is called food chaining.Offer Meat AlternativesIf meat is totally off the table for now, try iron-rich alternatives like eggs, tofu, lentils, beans, and fortified cereals. Just remember that plant-based sources often need a vitamin C booster (like tomatoes or oranges) to help with iron absorption.Make Meals FunUse cookie cutters to shape meat slices or turn meals into stories like ‘The broccoli forest needs chicken knights!’. Toddlers are imaginative. Use that to your advantage.Watch the TimingServe meat when your child is genuinely hungry and not after a bottle of milk or a banana. Lunchtime is often better than dinner, when they’re tired and cranky. And keep portions small to avoid overwhelm.Final ThoughtsToddler meat refusal is frustrating, but it’s usually just a phase. With a bit of creativity, patience and a few tricks up your sleeve, you can help your child build a positive relationship with meat (or its healthy alternatives).Keep offering, stay calm, and remember: you’re not failing. You're just parenting a tiny human with a very loud opinion.Still struggling? Explore more expert tips on feeding fussy eaters at Feeding Fussy Kids — perfect if you're concerned about nutrients or your child's growth.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 it feels like your child’s diet consists entirely of breakfast cereal, chicken nuggets and snacks that’d outlast the apocalypse, you’re not alone.Processed foods are the go-to for many kids, and for some, they’re the only foods they’ll eat.Here’s why – and what you can do about it.Processed foods and their prevalence in kids’ dietsProcessed foods are any foods altered from their natural state.While some food processing is beneficial – such as pasteurising milk to kill bacteria – the ones that cause parents concern are ultra-processed foods, which use industrial methods to enhance flavour, texture and shelf life by adding sugars, salt, fats and artificial flavours, colours and preservatives.Parents know some ultra-processed foods all too well – they’re the fast and junk foods kids love. But others hide in plain sight, disguised as “healthy” convenience foods such as flavoured yoghurts and muffins.Ultra-processed foods offer low-to-no nutrition, which is why dietary guidelines recommend limiting them. But these “discretionary foods” make up one-third of Aussie kids’ daily energy intake.Why do kids find processed foods so appealing?Basic biologyUltra-processed foods are engineered to be addictive, with their added sugar, salt and fat activating kids’ brains’ reward system, releasing feelgood chemicals.Evolution has hardwired humans to seek natural sugar- and fat-rich foods – a physiological response our hunter-gatherer ancestors developed to avoid starvation.Food fussinessOne in two kids will experience a fussy eating phase – another survival response inherited from our ancestors, who avoided toxins by developing an aversion to unfamiliar and bitter foods.Fussy eaters also favour ultra-processed foods, such as chicken nuggets, chips and breakfast cereals, because they’re familiar and non-threatening, often beige like breastmilk and kids’ first solid foods. Plus their blander flavours don’t overwhelm developing tastebuds.Pester powerFrom sneaky YouTube ads to eye-level supermarket displays, kids are incessantly exposed to marketing that makes them crave – and demand – ultra-processed foods.How processed foods impact kids’ healthUltra-processed foods can impact kids’ health in a range of ways, contributing to:nutritional deficiencies. Kids filling up on ultra-processed foods are less likely to eat vegetables, fruits, whole grains and lean meats, producing a diet lacking in fibre and other key nutrients needed for growth and developmentchildhood obesity. Ultra-processed foods are high in calories, unhealthy sugars, salt and fat, and often lack portion control, promoting overeatingincreased risk of diseases. Long-term overconsumption of ultra-processed foods is linked with a higher risk of developing a range of chronic diseases, including heart disease, type 2 diabetes and cancer.Unhealthy eating habits can be hard to break, but positive diet and lifestyle changes – even later in childhood – can reverse these negative health effects.Science-based tips for healthier eating habits1. Eat togetherFamily mealtimes allow you to model healthy eating. Sit together around the table, share the same meal, and put devices away so everyone’s attention is on eating.2. Introduce foods carefullyResearch shows kids need eight to ten exposures before they willingly eat new foods. So offer them regularly, encourage tasting and don’t pressure them to eat.While it’s tempting, avoid offering dessert as a reward for trying something healthy. Using treats as a reward increases kids’ preference for unhealthy foods.Kids are also more likely to try new foods when they’re hungry, so avoid snacks one to preferably two hours before mealtimes.3. Introduce variety to family favouritesChildren are more open to trying new foods when there’s something familiar on their plate.So, tweak family favourites by swapping ingredients, such as using lentils instead of beef in bolognese or roasting carrots to make “orange chippies”. Grating veggies into sauces also expands kids’ diets without overwhelming them.4. Make food funChildren respond positively when healthy foods are presented in fun ways, so include different colours, textures and shapes on their plate to hold their interest.Changing meal locations – and enjoying an occasional outdoor picnic – is another simple way to make mealtimes feel special and fun.5. Teach kids about the science of foodTeaching children in an age-appropriate way about the foods we eat promotes healthier eating, so:encourage kids to grow herbs and veggies so they understand where healthy food comes from: toddlers can harvest produce; older kids can plant and prunevisit the greengrocer, fishmonger and butcher regularly so kids can see and explore the healthy foods on offertalk to toddlers about food in energy terms: “eating wholegrain toast helps you play longer”share fun facts with older kids: “fish has a special type of fat called omega-3 that makes us smarter”.6. Involve kids in cookingSpark kids’ interest in healthy meals by involving them in food preparation. Let them choose recipes and take on age-appropriate tasks such as mixing and chopping.When kids help make a meal, they feel proud of their effort, and research shows they’re more likely to try what they’ve created.It takes about two months to form a habit, so expect resistance along the way. But with perseverance, we can shift kids’ love of processed foods toward healthier choices, helping them establish healthy eating habits for life.Dr Nick Fuller is the author of Healthy Parents, Healthy Kids – Six Steps to Total Family Wellness.This article was originally published by Dr Nick Fuller in The Conversation.