Ever find yourself struggling to get your child to eat their veggies or even try new foods? We get it—feeding a fussy eater can feel like navigating a minefield of bland veggies and weird grains. 

But here’s the bright side: your little one doesn’t have to give up on tasty food to stay on track with their nutrition. Picky eating can turn meal planning into a full-on showdown, but with a few clever strategies, you can transform those food fusses into meals that are both exciting and nutritious.

Ready to turn your child's picky eating into a win for their health? Let's explore how to eat healthy if you're a fussy eater and enjoy delicious meals without compromising on picky preferences.

What Is a Fussy Eater?

A fussy eater or selective eater, as the experts call it, is someone who sticks to a few favourite foods and steers clear of anything new or different. This can start young, with one study reporting that more parents are noticing their little ones (36% of kids aged 2 to 4) shying away from certain food textures. And sometimes, fussy eating sticks around into adulthood, making meal planning a bit of a challenge.

So why the fuss? Well, there are a few reasons. Sometimes it’s about sensory sensitivities—think textures, colours or smells that just don’t sit right. Other times, a bad food experience in the past can lead to long-lasting dislikes. And let’s not forget, sometimes picky eating is all about wanting a bit of control over what’s on the plate.

If you want to know more about why picky eating happens, check out this review of literature on selective eating. It dives into definitions, assessments, prevalence and dietary intakes, offering a thorough overview of the topic.

Make Family Meals a Breeze – Grab This Essential Guide Now!

Feeling stressed about juggling your family's mealtime preferences? Make things easier with ‘Healthy Parents, Healthy Kids’ by Dr Nick Fuller, Australia’s top obesity specialist from the University of Sydney. This awesome book is packed with down-to-earth tips and expert advice to tackle picky eating and whip up tasty, nutritious meals everyone will love.

Don’t wait—grab your copy of Healthy Parents, Healthy Kids today and start making mealtime a breeze!

How to Create a Balanced Diet

Getting picky eaters to enjoy a balanced diet can feel like a culinary challenge, but it’s totally doable with a little creativity! The trick is to sneak in those essential nutrients without turning mealtime into a battleground.

Start with What They Love

Kick things off by focusing on the foods your picky eater already enjoys. These favourites are your secret weapon! Try adding healthy twists to these dishes. For example, if spaghetti bolognese is a hit, sneak in some finely grated veggies into the sauce. It’s the same beloved meal, but with a nutritional boost!

Make Tiny Tweaks

Once your little one is cool with those subtle changes, it’s time to mix things up a bit more. Switch to whole grain pasta or toss in a new veggie—just keep it small and gradual. Little changes can make a big difference without overwhelming their taste buds. 

Mix Nutrients into Their Favourites

Want to sneak in some extra nutrients? Try blending them into dishes they already love. For example, stir some veggies into their favourite tomato sauce or pop a scoop of protein powder into their morning smoothie. These little tweaks can boost the meal’s nutrition without them even noticing the change.

Swap in Healthier Ingredients

Transforming a picky eater’s diet can be as simple as swapping out some ingredients. Use Greek yogurt instead of sour cream or go for lower-fat cheese in their favorite recipes. These smart swaps keep the flavour and texture while giving their meals a healthier twist. 

Curious about which ingredients work best? Click here for a handy guide to help you choose the right ones for a balanced meal.

Keep Introducing New Foods

Make new foods a regular part of the menu, but don’t force it. Gently introduce new options alongside their favourites. It might take a few tries, but repeated exposure can spark curiosity and help them be more open to trying new things. 

Celebrate the Wins and Reinforce Positive Eating

When they try or accept new foods, give them a high-five or a cheer. Positive vibes can do wonders for encouraging picky eaters to keep trying new things. Enjoy your meals together and let them see you loving the food—your enthusiasm might just pique their interest and make them more willing to give new foods a shot.

10 Healthy Foods for Picky Eaters

Here’s a list of 10 tasty options that are both nutritious and likely to win over even the most selective taste buds. Plus, these foods are versatile, so you can tweak them to suit any picky eater.

• Smoothies: Smoothies are like magic in a glass! Blend up fruits with yogurt or milk for a nutrient-packed treat that’s perfect for breakfast or a snack. Bananas, berries and mangoes are usually a hit, and the creamy texture makes them a favourite for kids and adults alike.
• Cheese: Cheese isn’t just delicious; it’s packed with calcium! Pair it with apple slices, sprinkle it on veggies like broccoli or whip up some mini cheese and veggie muffins. It’s a fun way to sneak in some extra nutrition!
• Pasta: Pasta is a go-to comfort food for many picky eaters. Boost its nutritional value by mixing it with protein-rich sauces or tossing in some veggies. Opt for whole-grain pasta to sneak in extra fibre without changing that classic taste and texture.
• Oatmeal: Oatmeal is warm, cosy, and oh-so-customisable. Add fruits, nuts or a drizzle of honey to jazz it up. Start with small amounts of new fruits to gently expand their taste preferences over time.
• Yoghourt: Natural yoghurt is a great base for mixing in fruits or nuts. It’s also perfect for making homemade frozen yoghurt pops—a fun and healthy treat! Confused by all the yogurt options? Click here for a guide to choosing the best one for you.
• Eggs: Eggs are super versatile—boiled, scrambled or as omelettes. Mix in some hidden veggies to make this protein-packed food even healthier. 
• Chicken Nuggets: Homemade chicken nuggets are a healthier twist on a classic favourite. Use ground chicken breast and whole grain breadcrumbs for a tasty, nutritious meal. Serve with veggies or a salad for a complete dish.
• Fish Sticks: Skip the fried fish sticks and go for baked ones instead. They’re just as tasty but with less fat. Pair them with a fun dip like homemade yoghurt sauce or mild salsa to up the appeal.
• Peanut Butter: Peanut butter is packed with protein and healthy fats. Spread it on whole grain bread or crackers, or use it as a dip for fruits like apple slices. Just pick a natural variety with no added sugars or salts for the healthiest option.
• Hidden-Veg Pizza: Make pizza even better by sneaking in veggies. Use puréed vegetables in the sauce and top with finely chopped or puréed veggies under the cheese. It’s a sneaky way to make pizza healthier without anyone noticing.

For more fun and creative ways to serve these foods, check out our Recipes section. You’ll find plenty of inspiration to make mealtime a fun and healthy experience for picky eaters of all ages!

How to Deal with Fussy Eating

Dealing with a fussy eater can feel like a rollercoaster, but it can also be rewarding with the right approach. Patience, creativity and consistency are your best friends here. By creating a supportive eating environment and gradually introducing new foods, you can make mealtimes a lot less stressful for everyone. Here’s how to tackle fussy eating:

Set a Positive Example 

Monkey see, monkey do! One of the best ways to encourage picky eaters to try new foods is by showing them how much you enjoy a variety of dishes. Make meals a family affair where everyone eats the same food. This sets a great example and makes mealtime a fun family routine.

Introduce New Foods Gently  

Ease new foods into their diet without making a big fuss. Serve new foods alongside their favourites so they don’t feel overwhelmed. Try introducing one new food at a time in small portions, and don’t stress if they don’t like it right away. It might take a few tries for them to warm up to it.

Create a No-Pressure Eating Environment

Keep mealtimes chill and pressure-free. Avoid any negative comments about their eating habits—it’ll only make things worse. Focus on making mealtime enjoyable. For more tips, check out our Resources at Feeding Fussy Kids.

Praise Small Efforts

Did they try a tiny bite of something new? Celebrate it! Positive reinforcement can encourage picky eaters to keep exploring new foods. Celebrating these small wins can change their attitude toward food and mealtime.

Keep Offering Without Forcing 

Be persistent but gentle. Keep offering new foods without making them eat them. If they refuse, no biggie—try again another time. Often, repeated exposure without pressure eventually leads to acceptance.

Use Creative Presentation

Sometimes, a little creativity goes a long way. Use colourful plates, arrange food in fun shapes or get them involved in the kitchen. Making food visually appealing can entice even the pickiest eaters.

Consult Available Resources

For more tips and strategies, explore various resources on managing picky eating. There’s a wealth of information out there that can offer additional insights and practical advice to help you handle fussy eating challenges effectively. However, make sure to choose reliable ones, like our Feeding Fussy Kids website.

Closing Thoughts

Handling the dietary preferences of a fussy eater doesn't have to be a drag on meal quality. By getting to know their likes and dislikes and sneaking healthy ingredients into familiar dishes, you can whip up meals that are both tasty and nutritious. 

Starting with foods they already love and making tiny changes can gradually expand their taste buds and lead to a healthier diet. Remember, the journey to healthy eating is a marathon, not a sprint. Keep it positive, stay persistent and you'll see progress!

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Meet Dr Nick Fuller

My Story

As 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.