One of the more significant challenges we face as parents is making sure our kids are growing at a healthy rate.To manage this, we take them for regular check-ups with our GP or nurse, where vital measurements, including their weight and height, are captured and compared to an “ideal” range.But how accurate are these measurements? And what should you do if your child’s weight falls beyond the ideal range?How children’s weight is measuredIt’s important to help our kids maintain a healthy weight. Around 80% of children who are obese when they reach adolescence will struggle with their weight for life.GPs and nurses regularly measure a child’s height and weight and use growth charts to visualise their growth over time. They typically use two charts, covering:birth to two years, which adopts World Health Organization standards. These were developed using studies in six countries measuring the growth of healthy, breastfed infantstwo to 18 years, which adopts charts from the US Center for Disease Control for children and adolescents’ weight, height and body mass index (BMI).These charts use percentile lines to plot a child’s measurements as a growth curve, which is then compared to the expected – or ideal – range of weights and heights taken from children of the same age and gender.A child’s growth is considered healthy when their measurements track consistently along percentile lines. Poor growth is characterised by a child’s weight or height measurements trending downward across percentiles.In children under two years of age, a weight-for-age above the 85th percentile is considered in the overweight range, and a weight-for-age above the 97th percentile is considered in the obesity range.In children aged over two, a BMI above the 85th percentile is considered overweight and a BMI above the 95th percentile is classified as obesity.But growth charts and BMI aren’t perfectGrowth charts provide a simple but effective indication of our child’s growth and development. They can help health-care professionals detect potential medical issues early for investigation by a specialist.But growth charts can cause parents a great deal of anxiety and stress because they fail to recognise that every child will grow and develop at a different rate.So it’s vital to assess trends and changes in weight over time and not to react to measurements that might be an outlier.1 thing to avoid if your child is above the ideal rangeDon’t restrict your child’s food intake or limit their diet if they’re outside the ideal range. While this may succeed in helping them lose weight initially, it will be detrimental later.Imposing a diet on a young child affects their ability to metabolise food and their innate ability to regulate their food intake as they grow and develop. This can affect their relationship with food and accelerate their weight issue over time.Fixating on a child’s weight can also lead to anxiety, low self-esteem, eating disorders and body image issues.6 things you can doIf your child’s weight is measuring outside the ideal range, continue to monitor their growth over time and focus on enabling them to “grow into” a healthy weight. You can do this by:1. Focusing on health, not weightWe each have a predetermined weight: a set point, which our body protects. It’s programmed in the early years of life – particularly during the first 2,000 days of life – from conception to five years of age.Our genes play a role in programming our weight set point. Just as DNA prescribes whether we’re shorter or taller than others, we’re born with a tendency to be slimmer or bigger. But our genetic make-up is just a predisposition, not an inevitable fate.Modelling healthy habits and positive attitudes towards food, exercise and body image in the family home will support your child having an optimum body weight throughout their life.This includes:teaching your child about nutrition, covering the importance of the foods we eat and why certain foods are only eaten sometimesmaking time for daily activity that focuses on the enjoyment of movement and not exercising to lose weight or change how we lookbeing mindful of how we talk about our bodies and avoiding making negative comments about weight or appearance.2. Reaching for nature firstExpose your child to plenty of “nature’s treats” – for example, fresh fruits and veggies, honey, nuts and seeds. In their natural state, these foods release the same pleasure response in the brain as highly processed junk and fast food, and provide the nutrition their body needs.3. Eating the full rainbowOffer your child a wide variety of foods of different colours and textures. Cook family favourites in different ways, such as lentil spaghetti bolognese as an alternative to beef spaghetti bolognese.Being a more adventurous eater helps develop children’s palates and ensures they get the nutrients their bodies need for healthy growth and development.4. Making mealtime relaxed and funGet the whole family involved in mealtimes. Improve your child’s innate appetite regulation by slowing down and eating together at the dining table. Slowing down your eating means there is enough time for appetite hormones to be sent to the brain to tell you you’ve had enough.Mealtimes that are relaxed and fun also help create positive associations with healthy eating, and help overcome food fussiness.5. Playing every dayConsider the national activity guidelines to understand your child’s exercise needs at each stage of their development. This is around 60 minutes of physical activity or energetic play for most age groups, and can be broken up into several smaller bursts.Schedule regular time for activities that incorporate movement and a sense of play, such as active games together, exploring sports, and going on family walks and bike rides.6. Revisiting screen time rulesEnsure your child has a healthy relationship with screens and has good sleep health by modelling healthy tech habits and implementing simple rules such as making mealtimes and the bedroom at bedtime screen-free zones.Create positive entertainment alternatives that bring the family together. This article was originally published in The Conversation by Dr Nick Fuller.

Here’s the reality: a lot of kids aren’t too keen on the usual greens and everyday fruits. This can lead to some mealtime drama. The silver lining is that incorporating exotic fruits and veggies can turn those dramas into a thrilling adventure of unique flavours and textures. With their bright colours and interesting flavours, these exotic treats can spark curiosity and enthusiasm for nutritious foods in little ones. So, come along as we explore the world of exotic fruits and veggies you can introduce to your kids.Fed Up with Dinner Dilemmas? Get Your Guide and Solve It Today!Does your evening meal feel more like a chore than a chance to connect? It’s time to shake things up with Healthy Parents, Healthy Kids by Dr Nick Fuller, a top expert on childhood obesity in Australia! This fun and practical guide offers essential tips and clever strategies to tackle picky eating and whip up delicious dishes that bring the whole family together.  Say goodbye to mealtime stress and hello to a new era of enjoyable, nutritious dinners! Grab your copy of Healthy Parents, Healthy Kids and kickstart your journey to joyful dining today!Top 15 Exotic Fruits & Vegetables For KidsIntroducing your child to exotic fruits and vegetables can be a fun and exciting way to enrich their diet with new flavours and essential nutrients. Here are 13 intriguing options that will delight young taste buds while packing a punch of health benefits:1. Dragon FruitWith its eye-catching pink skin and speckled flesh, dragon fruit isn’t just a pretty face; it’s a delicious treat that will captivate kids! This exotic wonder is loaded with vitamin C, which is essential for a strong immune system. A one-cup serving (about 180 grams) of dragon fruit provides approximately 7.74 mg of vitamin C. Also, its unique texture adds an element of fun to snack time. Those tiny seeds provide a satisfying crunch, turning healthy eating into a complete sensory experience. Kids will love blending dragon fruit into smoothies or tossing it into vibrant fruit bowls, making healthy choices a delightful adventure for both the eyes and the palate.2. Star FruitStar fruit, also known as carambola, is a sweet and tangy delight that slices into perfect star shapes, sparking kids' imaginations and offering a refreshing, hydrating treat. Not only does it add a fun twist to fruit salads, but it also packs essential antioxidants that help protect the body's cells. This fruity superstar is fantastic for school lunches and can even serve as a natural decoration for healthy desserts.3. Kiwano (Horned Melon)The kiwano, with its funky horned skin and jelly-like interior, is a captivating fruit that will pique children's curiosity. Its mild flavour, reminiscent of cucumber, makes it a versatile addition to salads or smoothies, giving their nutrition a tasty boost. Packed with vitamin C and essential minerals like magnesium and potassium, this fruit supports overall health and hydration.4. RambutanLooking like a hairy lychee, rambutan brings a whole new level of fun to snack time! Kids will love the playful peeling experience, revealing the juicy, sweet flesh inside. With its iron and vitamin C, rambutan is essential for growth and immune support. It’s perfect as a snack or a tropical twist in fruit salads.5. Passion FruitWith its wrinkled purple skin and aromatic, seedy interior, passion fruit is a little treasure dense with dietary fibre and vitamin C. Its tangy flavour is a superstar in juices and desserts and delivers a burst of taste that can elevate any dish. The unique texture and taste of passion fruit make it a fantastic ingredient for teaching kids about fruit diversity and encouraging them to try new, healthy options.6. PersimmonPersimmons, with their honey-like sweetness, are a delightful treat that kids will love. Rich in vitamins A and C, these soft fruits are perfect for snacking on their own or adding to cereals and baking recipes as a natural sweetener. Plus, they’re loaded with antioxidants, which promote eye health and immune function. 7. JackfruitJackfruit is the world’s largest tree fruit, and it’s not just impressive in size—it’s also super versatile. When ripe, its sweet, fibrous flesh is perfect for snacking or whipping up delicious desserts. It’s also a great source of dietary fibre, vitamin B6, and other essential nutrients that boost energy metabolism and brain health. Jackfruit’s unique texture makes it a fantastic meat substitute, as it resembles pulled pork in savoury dishes. This makes it a hit among vegetarian families for its nutritional benefits and meat-like qualities.8. DurianKnown as the ‘king of fruits’, durian has a strong aroma that often elicits strong reactions, but its creamy custard-like flesh is rich in healthy fats and potassium. Durian is a polarising fruit but a must-try for the adventurous eater. Its potassium content supports heart health, which makes it a great addition to diets focused on natural fats.9. ChayoteChayote is a mild-flavoured vegetable that resembles a squash in its uses and nutritional benefits. Low in calories yet high in vitamin C, it is perfect for boosting immunity and overall health. It can be steamed, boiled, baked, or even eaten raw, making it easy to sneak into children’s meals, whether it’s in stir-fries or hearty stews.10. TamarilloTamarillo, or tree tomato, has a flavour profile that’s both sweet and tart. Rich in vitamins A, C, and E, it’s essential for boosting vision and immune health. Its vibrant colour and unique taste make it an appealing choice for sauces, smoothies, and desserts. This helps kids enjoy their fruits in exciting new ways.11. FeijoaFeijoa is all about that distinctive sweet, aromatic flavour. Kids will love cutting it in half and scooping out the juicy goodness inside. Bursting with vitamin C and dietary fibre, it’s crucial for supporting immune function and digestive health. Feijoa can be a refreshing snack or a fun addition to fruit salads and desserts.12. MangosteenWith its vibrant purple shell and sweet, tangy white segments, mangosteen is a treat for the taste buds. This fruit is a powerhouse of antioxidants, essential for protecting the body from various diseases. Kids who are open to trying exotic fruits will love mangosteen’s rich flavour and beneficial properties. It’s a delicious way to teach them about the importance of antioxidants while indulging in a sweet delight!13. SapoteSapote has a dessert-like flavour that’s often described as a delicious blend of chocolate and pear. It’s filled with vitamins C and D, which are essential for immune function and bone health. You can enjoy sapote raw, blend it into smoothies, or use it in baking to create healthy natural sweets that kids can’t resist. Its rich, creamy texture and sweet taste make sapote a hit among young and health-conscious eaters alike.Key TakeawaysIntroducing your kids to exotic fruits and vegetables opens the door to a world of colourful, healthy foods that nourish their bodies and ignite their imaginations. Each fruit and vegetable mentioned here offers a fantastic opportunity to boost your child's diet with essential nutrients in enjoyable ways.Start this tasty adventure today, and see your kids discover new favourite foods!Keep up with the newest tips, expert advice, special offers, and personalised 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.

Is your child a master of avoiding new foods and sticking to their beloved few? Picky eating can feel like a wild rollercoaster ride for parents, with each meal a new challenge. It can impact not just what’s on the plate but also your child’s growth and well-being. The good news? By understanding the roots of picky eating, you can turn the tide and make mealtime a fun and adventurous experience!This article explores the different factors that shape picky eating habits, from genetics to what’s happening in their environment. Learn more.Tired of Dinner Battles? Grab Your Guide and Find Solutions Now!Is dinnertime feeling more like a chore than a chance to bond? Say goodbye to boring meals and hello to fun family feasts with Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s go-to expert on childhood obesity! This guide is brimming with easy-to-follow tips and clever advice to turn picky eaters into enthusiastic diners, all while keeping everyone happy around the table.End the mealtime strife and embrace healthy, happy dinners! Grab your copy of Healthy Parents, Healthy Kids now and start creating memorable meals.10 Common Causes of Picky EatingPicky eating usually pops up in early childhood and often fades away on its own. But sometimes, it sticks around and can even follow people into adulthood. This can create all sorts of challenges for both the picky eaters and their families. To address this issue head-on, it’s helpful to dig into what’s causing those selective food choices. Once you understand the roots of picky eating, you can come up with some solid strategies to make mealtimes easier and more enjoyable for everyone.Genetic FactorsDid you know picky eating can run in the family? Research shows that some kids may have genetic factors at play, affecting how they taste and smell foods. These little ones might be super sensitive to sensory details like flavour intensity and texture. For instance, if they have a heightened sensitivity to bitterness, veggies like broccoli or spinach can seem like a no-go zone. This natural sensitivity can lead to hesitance or even outright refusal to try new foods, locking them into those picky eating habits as they steer clear of anything that sends their taste buds into a tailspin.Early Experiences with FoodThe early food experiences kids have are like the building blocks for their future eating habits. Introducing a wide variety of foods during infancy is key to developing a more flexible palate. Studies show that when kids get repeated chances to taste different flavours and textures while they're weaning, they’re less likely to end up as picky eaters. On the flip side, if kids aren’t exposed to a diverse range of foods early on, they might latch onto certain textures and flavours. This can limit their diet as they grow, making it tough to expand their culinary horizons later on. Parental InfluenceAccording to a study, the way parents talk about and handle food can have a big impact on what their children like to eat. If a parent shows a negative attitude towards certain foods or sets strict rules about what’s on the menu, kids might pick up on that vibe. For example, if a parent constantly removes foods the child doesn’t like, the little one might learn to reject those foods without even giving them a shot. Also, if mealtimes are filled with anxiety or a fear of mess, it can create a tense atmosphere that fuels picky eating.Emotional and Social FactorsEmotions strongly influence how kids relate to food, and mealtime social dynamics can turn up the volume on those feelings. Kids who feel rushed or pressured while eating might respond by becoming even pickier or shutting down altogether. Negative experiences at the dinner table, like family arguments or being forced to eat something, can also leave lasting impressions that lead to food aversions. And don’t forget about peer pressure! Kids can be influenced by what their friends eat at school. If they see classmates avoiding certain foods or acting embarrassed about what’s on their plate, they might follow suit.Sensory SensitivitiesFor some kids, sensory sensitivities to things like texture, colour, and smell can heavily dictate what they will—or won’t—eat. This is especially true for those with sensory processing disorders, such as autism, where the texture of food can be just as important as its taste. Imagine how unappetising mushy cooked veggies or gritty whole wheat bread can feel! Addressing these sensitivities can mean gently introducing challenging textures or creatively presenting food in a way that’s more enticing.Health-Related IssuesSometimes, picky eating is tied to underlying health issues like food allergies, gastrointestinal disorders, or metabolic problems. Kids with allergies might associate eating with uncomfortable reactions, making them super cautious about what they put in their mouths. Conditions like acid reflux or irritable bowel syndrome can turn mealtimes into unpleasant experiences, leading kids to avoid foods that trigger their symptoms. Working with a healthcare professional can help pinpoint these dietary triggers and create a safe plan to broaden their food options.Cultural and Environmental InfluencesCultural practices have a big impact on what we eat and how we think about food. For kids growing up in a culture with a limited variety of traditional foods, trying international cuisines might feel like stepping into a whole new world of flavours and textures. Plus, environmental factors like where you live and your family’s economic situation can affect access to fresh, diverse foods, leading to a narrow diet. Fortunately, community initiatives like local farmers' markets and educational programs can help expand food exposure and acceptance for everyone, from kids to adults.Behavioural and Psychological FactorsResearch shows that, when it comes to picky eating, behavioural and psychological factors play a big role. For some kids, refusing to eat certain foods is a way to assert control, especially when they feel overwhelmed in other areas of their lives. For others, sticking to familiar foods can provide comfort and a sense of safety. Understanding these underlying feelings can help you approach food introductions in a more effective way. Try creating a chill, supportive atmosphere where kids feel encouraged to try new foods without any pressure.Educational ExposureA lack of nutritional education can keep kids and adults from making informed food choices. This can lead to picky eating based more on familiarity than on nutrition. By learning about the importance of different nutrients and how to prepare a variety of foods, everyone can feel empowered to make healthier choices.Media InfluenceLet’s face it: media and advertising play a huge role in shaping what kids want to eat. With all the marketing that promotes sugary, fatty, and artificially flavoured processed foods, it’s no wonder kids gravitate toward less nutritious options. To address this challenge, parents and educators can team up to encourage healthier choices and introduce kids to a wider array of foods. Teaching media literacy can also empower children to critically evaluate ads and make smarter decisions about what they eat, setting them up for healthier eating habits in the long run.Side Effects of Picky EatingPicky eating isn't just about turning down certain foods – it can have lasting effects on health, social life and overall well-being. Here's a closer look:Nutritional DeficienciesSkipping out on a balanced diet can leave kids missing key nutrients like iron, calcium, and vitamins A, C and D. This can lead to issues like anaemia or weakened bones. If your child is missing important nutrients, a doctor may recommend supplements to help them stay healthy.Social DifficultiesBirthday parties, school lunches, and family gatherings can be stressful for picky eaters. Anxiety over unfamiliar foods might cause them to avoid these events, leading to feelings of isolation. Additionally, peers may not always understand a picky eater's food dislikes, which can lead to teasing or feeling left out. This can make kids even more hesitant to join in on social meals. Offering support and strategies to handle these situations can boost their confidence and ease food-related social anxiety.Increased Family StressMealtimes can be tough when picky eating leads to frustration, negotiations, and worry. This can put a strain on family dynamics, especially if one child gets more attention over their eating habits. Focusing on positive family mealtime experiences can help reduce this tension.Poor Academic and Physical PerformanceLacking important nutrients can impact both mental and physical performance. Kids need a variety of nutrients to support brain function, concentration, and energy. Ensuring proper nutrition helps them do their best in school and stay active.Eating DisordersWhile picky eating doesn’t always lead to eating disorders, it can increase the risk over time. Early intervention with psychological and nutritional support can help prevent more serious conditions like avoidant/restrictive food intake disorder (ARFID), anorexia, or bulimia.How to Deal with Picky EatingAddressing picky eating requires patience, understanding, and consistent strategies. Here are some practical ways to encourage more varied eating habits:Establish a Routine: A consistent meal and snack schedule reduces anxiety and helps regulate hunger cues. This structure makes mealtimes predictable and decreases resistance to eating.Involve Children in Food Preparation: Engaging kids in grocery shopping and cooking fosters a sense of ownership and pride in meals. This involvement makes them more likely to try new foods. Check out these fun recipes to get your picky eaters involved in the kitchen.Offer Choices Within Limits: Present a few healthy options at each meal to empower children while ensuring nutritional needs are met. For instance, let them choose between carrots or peas as a side. Wondering what to whip up for your picky eater? Read this article for tasty ideas that they'll actually enjoy!Model Healthy Eating: Children learn by observing adults, so show enjoyment in eating a variety of foods. Discussing flavours and benefits reinforces positive attitudes toward a diverse diet.Seek Professional Help: If picky eating is severe or persistent, consult a dietitian, paediatrician, or child psychologist for tailored strategies and support. They can help identify causes and develop effective solutions.Looking for more helpful tips? Visit our Resources section for handy advice that can make mealtime a breeze.Final ThoughtsPicky eating is a complex issue that can come from various sources, like genetics, early food experiences, and environmental factors. To address this behaviour effectively, focus on a few key strategies: set a meal routine, involve your child in food preparation, and educate them about healthy eating.  If you're facing more challenging cases, seeking professional guidance can provide tailored support and solutions. With patience, persistence, and the right approach, you can positively influence your child's eating habits.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.

When it comes to picky eaters, mealtime can be a bit of a puzzle. They often prefer their familiar favourites, making it a challenge to serve balanced meals. The good news? With some clever strategies, you can make trying new foods a fun and exciting part of their day.In this article, we’ll share engaging tips and enjoyable activities that will encourage even the fussiest eaters to explore new dishes. Tired of Mealtime Chaos? Discover Easy Solutions!Is your family dinner more of a battleground than a relaxing mealtime? Turn it around with Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s foremost experts on childhood obesity. This essential guide is filled with practical solutions and advice to address picky eating habits and ensure that every meal is both healthy and harmonious. Say goodbye to dinner dilemmas and hello to enjoyable family feasts. Get your copy of Healthy Parents, Healthy Kids today and transform your family meals into cherished gatherings.15 Effective Tricks To Get Your Picky Eaters To Try AnythingWith the right approach, mealtime can be a blast! Here are 15 effective tricks to help your child expand their palate and build a healthier relationship with food.Make Food FunTurning mealtime into a creative and enjoyable experience can make new foods more appealing to children. Using cookie cutters to shape sandwiches, pancakes, or melon slices can make school lunches a lot more exciting. Get playful with food presentations—arranging fruits and veggies in fun patterns or creating smiley faces on plates can capture your child's interest. These fun ideas help kids see mealtime as a joyful experience rather than a chore. Check out these fun food recipes to get your picky eater excited about trying new foods!Involve Them in Meal PreparationKids are way more likely to dig into dishes they helped create. Encourage your little chefs to take on safe kitchen tasks like rinsing fruits and veggies, mixing ingredients, or assembling their meals. This not only gives them a sense of achievement but also sparks their curiosity about what they’re making, increasing the chances they'll want to try their tasty creations!Go Shopping TogetherGrocery shopping can be a fun outing! Let your kids pick out one new fruit, veggie, or healthy item each trip. This gives them a sense of ownership and excitement about trying what they've chosen when you get back home.Introduce New Foods GraduallyWhen it comes to new foods, starting small is key. Serve unfamiliar items alongside their go-to favourites to keep the meal feeling comfortable and less intimidating. For example, add a small portion of a new veggie next to their beloved pasta or alongside rice and chicken. This makes it easier for them to give it a go.Food RewardsWho doesn’t love a good reward system? Create a fun way for your little ones to earn some non-food rewards for trying new eats. Try setting up a sticker chart, where every new food they try earns them a sticker. Once they collect a certain number, they can pick a fun activity to do together. This approach not only motivates them to explore new flavours but also helps them see that rewards don’t always have to be sweet treats.Be a Role ModelDid you know that parents have a huge impact on their kids' eating habits? That’s right! By showing off healthy eating behaviours yourself, you can inspire your little ones to make better food choices. Show them how fun it can be to try a variety of foods by enjoying meals with joy and enthusiasm! Talk about the flavours and textures you love, and be sure to try new foods alongside them. Your genuine excitement can spark their curiosity and make them more open to exploring different tastes.Create a Positive Eating AtmosphereThe vibe at mealtime can make all the difference! Aim for a relaxed and enjoyable atmosphere where the focus is on having a good time rather than stressing over what’s on the plate. Avoid turning meals into a battleground over new foods; keep it light and pressure-free. A chill environment reduces anxiety and can lead to more adventurous eating habits over time. For tips on creating a positive mealtime experience, check out our Resources at Feeding Fussy Kids. Blend New Foods with OldIntroducing new flavours doesn’t have to be a shock to the system. If your child loves mashed potatoes, why not try mixing in some mashed sweet potatoes? Or, sneak some diced carrots into their favourite tomato sauce. This makes new foods feel familiar and less intimidating, allowing your little ones to explore new tastes without feeling overwhelmed.Click here to discover creative ways to sneak more veggies into your picky eater’s meals.Use Gentle EncouragementWhile it’s important to encourage your child to try new foods, it’s equally important to respect their preferences and fears. Offer new foods alongside favourites without making a big fuss. A simple, ‘Why don’t you try a bite of this? It’s really tasty!’ is often enough. If they’re hesitant, let them know it’s okay and perhaps try again another time. This patient and gentle approach helps build trust and might make them more willing to try new foods when they’re ready.Educate About FoodLearning about food can turn mealtime into an exciting adventure! Take the chance to teach your kids how different foods are grown and harvested. Check out books, fun cooking shows for kids, or plan visits to farms and farmers’ markets. Understanding where their food comes from can spark curiosity and motivate them to try new tastes.Help your kids understand the nutritional value of their food by checking out our Education section.Stick to a RoutineEstablishing a consistent eating schedule can work wonders! Regular meal and snack times create a sense of normalcy and set clear expectations, which helps regulate hunger and makes kids more likely to eat what’s on their plates, including new foods. A routine also makes mealtime a comforting part of their day, reducing anxiety around trying different dishes. Research highlights that Australian families engage in healthy mealtime habits, like sharing meals and placing a high value on eating together. The study also found that where you eat and whether you watch TV during meals can significantly impact these habits, which makes them crucial for promoting healthier choices.Limit Snacks Before MealsTiming is everything when it comes to snacks. If kids munch too close to mealtime, they might not be hungry enough to try new foods. By setting snack boundaries, they’ll arrive at the table ready to eat. With a healthy appetite, they’re more likely to give new foods a chance.Offer ChoicesGiving kids a say in what they eat can make a great difference. Offer them a choice between two or three different foods, like vegetables or toppings. This little bit of control can make them more excited about trying new things. It also makes mealtime more interactive and fun, introducing new options in a relaxed way.Repeat OfferingsDon’t be discouraged if your child turns down a new food at first. Studies show that repeated exposure can lead to acceptance. Keep offering the food over several weeks or months without pressure. Each time they see it, they’ll become more familiar, which can help ease their resistance.Praise EffortsCelebrate those brave little moments! When your child tries something new, even if it doesn’t go as planned, praise their effort. Acknowledging their willingness to experiment boosts their confidence and encourages them to keep trying new foods. Celebrate the small victories with enthusiasm to reinforce the behaviour you want to encourage.Final ThoughtsBuilding a diverse palate is a bit of a journey that’s full of surprises and maybe even a few hiccups along the way. The good news is, with some fun strategies like sticking to a routine, limiting snacks before meals, and giving your little ones choices, you’ll start to see positive changes in their eating habits. With these tips and a little love and creativity, you can turn your picky eater into an adventurous food explorer.Keep yourself updated with the best tips, expert strategies, exclusive offers, and dedicated help!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 kids to eat a well-balanced meal is no easy feat, and when picky eating turns dinner into a battle, it can feel exhausting. But what if mealtimes could be filled with fun instead of frustration? Enter mealtime games! These playful strategies not only encourage kids to try new foods but also turn stress into giggles and learning.Making mealtimes fun can really open up your child’s palate. With a few creative ideas, you can turn the dinner table into a place of excitement for you and your little one.Transform Dinner Time with Ease!Is mealtime a constant battle at your house thanks to picky eaters? Say goodbye to the stress and discover a new approach with Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s go-to childhood obesity expert. Packed with practical tips and expert advice, this guide helps you tackle picky eating and prepare meals the whole family will enjoy.Ditch the dinner drama and bring some peace to your table. Grab your copy of Healthy Parents, Healthy Kids today and turn mealtime into a fun, family-friendly experience!6 Engaging Mealtime Games For Picky EatersTurn mealtime into a fun, interactive experience with these six games that make picky eaters excited to try new foods. Each one adds a playful twist to eating, making it a food adventure for kids!1. The Flavour Wheel SpinHow to Play: Get ready for a wild ride with the Flavour Wheel! Create a bright, colourful wheel filled with all sorts of food options. Mix in favourites and new foods, and add fun facts for extra learning, like landing on yoghurt and finding out it’s great for digestion. When it's time to eat, let your child spin to see what delicious dish they’ll try next. Will it be crunchy carrots or zesty zucchini?Enhancements:Themed Wheels: Mix it up with seasonal themes. How about a ‘Summer Fruits’ wheel or a ‘Spooky Snacks’ for Halloween?Taste Test Challenge: After they spin, have your little one rate the food on a scale from ‘Yum!’ to ‘Yuck!’ It's all about discovering new flavours and fun!2. Mystery Box Taste TestHow to Play: Time for some tasty mystery! Fill opaque boxes with different foods like veggies and let the guessing game begin! Kids will touch, smell, and guess what’s inside—will it be crispy cucumber or sneaky spinach?Enhancements:Mystery Recipe: Once they guess, use the ingredients to prepare a dish together. Who knew mystery could taste so good?Blindfold Twist: For extra giggles, try the blindfold challenge. It adds a hilarious twist to tasting!3. Chef for a DayHow to Play: A review shows that getting kids involved in meal prep can create a positive vibe around nutrition and healthy foods, making it more likely they'll enjoy a better diet! So let your kids take charge of the kitchen by planning a meal. From menu ideas to cooking tasks, this game lets them be the boss.Enhancements:Cook-off Challenge: Host a friendly family cook-off. Who can create the tastiest dish using the mystery ingredient?Recipe Book: Create a fun mini cookbook together. They can jot down their creations and doodles,4. Colourful Plate ChallengeHow to Play: Challenge your little one to create the most colourful plate using fruits and vegetables. They’ll get excited about adding reds, greens, and purples to their meal—and sneak in a rainbow of nutrients without even realising! Enhancements:Colour of the Week: Pick a colour each week and discover new fruits and veggies together.Point System: Turn it into a game! Give points for each colour and celebrate their wins with fun little prizes.5. Food Art FunHow to Play: Let your child make their food into art! Whether it’s a smiley face with veggies or a bread boat on a sea of soup, creating food scenes adds excitement to their plate. Enhancements:Photo Gallery: After creating their food art, let kids take photos to create a food art gallery at home.Theme Nights: Organise themed food art nights (e.g. Under the Sea with fish-shaped sandwiches and blue Jell-O).6. Storytime MealHow to Play: Integrate storytelling into mealtimes. Create a narrative around the meal, weaving the food into the story. Imagine cereal mountains or sandwich sailboats. It’s a great way to keep kids engaged and looking forward to the next meal!Enhancements:Character Meal: Have each meal represent a character or part of a story. For example, spaghetti can be ‘slithering snakes’ in a jungle tale.Collaborative Storytelling: Encourage kids to take turns adding to the story during meals, making each mealtime a new chapter.Summing UpThese games are more than just eating—they're about having a blast together! With each game, you’re not just making meals more enjoyable; you’re creating awesome memories and encouraging healthy habits. So grab those chef hats and get ready for laughter, exploration, and fun-filled meals! Let’s turn mealtime into a magical adventure that your picky eaters will actually look forward to!Stay ahead with current tips, professional advice, exclusive savings, and priority support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Let’s face it—picky eating is a rite of passage for toddlers. Many little ones are naturally wary of new foods, a phase called neophobia. While it can feel like a food battle, it’s all part of their development. The trick is ensuring your tiny taster gets all the nutrition they need during these crucial early years. In this guide, we’ll share practical, evidence-based tips to make feeding your picky toddler a breeze.Tired of Food Fights? Here’s Your Guide to Hassle-Free Meals!Is dinnertime turning into a dreaded chore instead of a fun family affair? Shake things up with Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s go-to expert on childhood obesity! This guide is packed with practical tips and expert insights to address picky eating and prepare meals that everyone will love.Say goodbye to stressful mealtimes and hello to mouthwatering, healthful dinners! Grab your copy of Healthy Parents, Healthy Kids now and transform your mealtime moments into something special!10 Tips To Feed An Extremely Picky ToddlerFeeding an extremely picky toddler takes a sprinkle of creativity, a dash of patience, and a gentle touch. Check out these 10 practical tips to encourage your picky eater to explore a wider variety of foods, turning mealtimes into less of a hassle and more of a joy for both of you.Know Your Toddler’s PreferencesEvery toddler is one of a kind, and their food quirks can be delightfully complex. Start by tuning in to what your munchkin enjoys, whether it’s a specific texture, flavour, or even temperature. This insight can help you mix in their faves with new dishes, making those unfamiliar foods feel like less of a leap.And remember, it’s totally normal for toddlers to go through phases where they’re all about certain foods one minute and turning their nose up at them the next. Patience is your best friend here. Keep gently introducing new foods while still offering their tried-and-true favourites.Create a Positive Eating EnvironmentThe vibe at mealtime can really make or break how open your toddler is to eating. Craft a calm, positive atmosphere, free from distractions like the TV or toys, and watch the magic happen! Engage with your child in a relaxed way, showing excitement about the food—your enthusiasm might just inspire them to take a bite.Want to spark their interest even more? Get them involved in meal prep. A study shows that letting kids help out in the kitchen can seriously boost their veggie intake. Simple tasks like washing veggies or stirring ingredients give your toddler a sense of ownership, making them more likely to try something they helped create.Offer Small PortionsBig portions can feel like a mountain to toddlers, especially when they’re facing new foods. Instead, serve up small amounts to keep things chill and approachable. A plate with tiny portions of various foods looks way more inviting and encourages your little one to explore without the pressure of finishing a gigantic meal!And hey, if your toddler doesn’t eat everything on their plate, that’s totally fine! The goal here is to gently introduce them to new tastes and textures over time while creating a positive vibe around food without any stress.Be Patient and Avoid PressurePressuring a picky eater can backfire faster than you can say ‘broccoli’! Instead, keep mealtimes fun and relaxed, allowing your child to explore foods at their own speed. Gentle encouragement works wonders. Try highlighting the fun sensory aspects of the meal, the vibrant colours, cool shapes, and yummy smells, to spark their curiosity.Also, it is important to respect your child’s appetite. Some days they’ll munch like champs, and other days, not so much. This is totally normal and part of their natural growth.Stick to a RoutineConsistency is key for toddlers. Establishing regular meal and snack times creates a reliable routine they can count on. This predictability makes them feel more in control and can boost their willingness to try new foods.Just be sure to avoid offering snacks too close to mealtime to keep that hunger alive. Balancing their hunger throughout the day can make mealtime a whole lot more enjoyable.Make Food FunTurn a challenging meal into a thrilling adventure. Use cookie cutters to create fun shapes from healthy foods or arrange colourful veggies into playful designs on the plate. Making food visually appealing can catch your picky toddler's eye and encourage them to try what’s in front of them.And why not get silly with it? Give dishes fun names! Turn carrots and peas into ‘Orange Rockets and Green Pearls’. This playful twist can make mealtime feel more like an exciting adventure rather than a chore.Want more fun and creative recipes to please your fussy eater? Check out our article Fun Food For Fussy Little Eaters for ideas that’ll make mealtime a hit!Mix New with OldWhen introducing new foods, pair them with something your toddler already loves. This makes the new food feel less intimidating and helps bridge the gap to a broader diet. Start with a small portion of the new food alongside their old favourite, and as they get more comfortable, slowly increase the new food’s portion.For example, if your little one loves mashed potatoes, try mixing in some mashed sweet potatoes. Gradually shift the ratio to favour the sweet potatoes over time.Respect Their Preferences, But Don’t Overdo ItWhile it’s important to acknowledge your toddler’s likes and dislikes, avoid becoming a short-order cook by making different meals for everyone. Serving the same food for the whole family saves time and creates a shared mealtime experience. When your toddler sees everyone enjoying the same dishes, their curiosity will kick in.You can still offer some options within meals. If you’re having chicken and veggies, serve plain chicken for your toddler while seasoning it for the rest of the family. This approach respects their preferences while gently nudging them to try new foods alongside the family.Stay Positive and Set an ExampleKids are like little sponges, so it’s essential for them to see you enjoying a variety of healthy foods. Show off your positive eating habits by trying new foods together and chatting about your experiences in a fun way. Your excitement about flavours and textures can intrigue your toddler and make them more eager to explore.Turn mealtime into a game, too! Challenge each other to see who can crunch a carrot the loudest or pretend to be giants munching on trees when eating broccoli. These playful moments will make meals something your child looks forward to.Consult a Healthcare ProviderIf you are concerned about your toddler’s nutrition or eating habits, consult a healthcare provider. They can offer guidance tailored to your child's needs and help you address any underlying issues or nutritional deficiencies. A healthcare provider can assess whether your toddler's pickiness is a normal stage of development or if it stems from sensory issues, digestive troubles or other health concerns that may require special attention. Regular consultations can provide peace of mind and ensure that your toddler's nutritional needs are being met. The Bottom LineFeeding an extremely picky toddler isn’t just about getting them to eat a balanced diet; it’s about creating enjoyable and stress-free mealtimes that support their growth and development. By using these ten practical tips, you’re laying the foundation for healthy eating habits that will benefit your child now and in the future.Looking for more expert tips on creating a positive mealtime vibe? Dive into our Feeding Fussy Kids Resources for all the guidance you need!Keep informed with up-to-date tips, expert solutions, unique deals, and personal 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.

Finding high-calorie foods that fussy eaters actually enjoy can feel like searching for a needle in a haystack! A study shows that almost 50% of kids go through a picky eating phase, making it a real head-scratcher for parents who want to ensure their little ones are getting the nutrition they need for healthy growth.This challenge isn’t limited to children, either. Many adults with sensory sensitivities or strong food preferences also struggle to meet their daily calorie goals, leading to fatigue and nutritional imbalances. For individuals with conditions like autism or sensory processing disorders, the struggle is even more pronounced, as certain textures and flavours can create barriers to enjoying a balanced diet.The good news is that it’s entirely possible to meet their nutritional needs without the frustration. A wealth of high-calorie, delicious foods can appeal to even the most selective eaters.In this guide, we’ll explore easy-to-prepare, calorie-rich options that are both nutritious and tasty. Learn more.Tired of Mealtime Struggles? Grab Your Guide and End the Struggle Now!Does dinner feel more like a war zone than a peaceful family moment? It's time for a change! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s leading experts on childhood obesity, is here to help. This must-have guide is packed with easy, practical tips to tackle picky eating and make sure every meal is healthy, balanced and enjoyable.Say goodbye to dinnertime battles and welcome joyful, stress-free meals with your loved ones. Grab your copy of Healthy Parents, Healthy Kids today and turn your family dinners into moments you'll all cherish.Top 6 High-Calorie Foods For Fussy EatersGet ready for a tasty adventure! Here are six high-calorie foods that fussy eaters will love, serving up a delicious combo of flavour and nutrition. Let’s make mealtime a win-win!Banana And Chocolate Bliss BallsThese bliss balls blend the sweetness of ripe bananas with rich chocolate, creating a tasty and satisfying snack. Filled with nutrients and calories, they're great for a quick energy boost. Perfect for fussy eaters, these bliss balls are both delicious and simple to prepare, making them an ideal snack for busy days.Type: Vegetarian, Lactose FreeMakes 20Prep Time: 10 minutesCooking Time: 18 minutesIngredients2 large bananas2 cups (200g) rolled oats1 egg2 tablespoons olive oil3 tablespoons natural peanut butter (100% peanuts)1 teaspoon vanilla extract50g 70% cocoa dark chocolate, choppedRecipePreheat the oven to 170°C and line a large baking tray with baking paper.Mash the bananas in a large bowl, then add the remaining ingredients and mix well.Form tablespoons of the mixture into balls.Place the balls on the prepared baking tray and bake for 18 minutes. Serve warm or cold. Need more quick lunch fixes? Whip up some Tahini Nut Bars! They’re super easy to make and can be stored for weeks—just pop them in a container and you're set.Choc TrufflesThese chocolate truffles are a heavenly dessert option that offers both high energy content and an irresistible taste. Made with creamy chocolate and other high-calorie ingredients, they are perfect for satisfying the sweet tooth of any dessert lover. These truffles are not only rich in flavour but also provide a significant calorie intake, making them a luxurious treat.Type: Vegetarian, Vegan, Lactose FreeMakes 16Prep Time: 30 minutesCooking Time: 0 minutesIngredients1 small overripe banana½ cup 100% peanuts peanut butter 1 teaspoon cocoa powder (or raw cacao powder)¾ cup rolled oats1 tablespoon chia seeds1 heaped tablespoon shredded coconutRecipeMash the banana in a mixing bowl then add in the peanut butter, cocoa, rolled oats and chia seeds. Mix well until combined. Refrigerate for 20-30 minutes. Roll heaped teaspoons of the mixture into balls, then roll in the shredded coconut to coat. Store in the fridge until ready to serve. Enjoy!Creamy Pumpkin And Chickpea Salad This salad is rich in both flavour and calories, featuring creamy pumpkin and nutritious chickpeas tossed in a decadent dressing. It's a substantial dish that provides a satisfying eating experience with every bite. The high-calorie content makes it especially suitable for those needing an energy boost, while its creamy texture caters to those with a preference for richer, more indulgent salads.Type: Vegetarian, Vegan, Lactose Free, Gluten FreeServes 4 or 6 as a side saladPrep Time: 10 minutesCooking Time: 20-25 minutesIngredientsHalf of a large pumpkin, peeled and cut into rough cubes2 tablespoons olive oil300g green beans, chopped¼ cup shredded coconut1 tablespoon sesame seeds1 tablespoon pepitas1x 400g tin chickpeas, drained and rinsed1 cup baby spinach1 bunch of coriander, leaves and stems chopped roughlyHandful bean sproutsSalt and pepperFor the dressing:½ cup tahiniJuice and zest of one lemonSalt and pepperHot waterRecipePreheat the oven to 200°C and line a baking tray with baking paper. Spread the pumpkin evenly on the tray and pour over 1 tablespoon of olive oil and sprinkle with some salt and pepper. Place into the oven to bake for 20-25 minutes until cooked through. Heat the remaining tablespoon of olive oil in a frypan over medium heat. Add the green beans and fry for 5 minutes until the beans are cooked but still retain their crunch. Add the beans to a large salad bowl and return the frypan to low-medium heat. Add the coconut, pepitas and sesame seeds to the pan and continue moving them around the pan for a few minutes until toasted. Set aside to cool.To make the dressing add tahini, lemon juice/zest and sprinkle of salt and pepper to a small jar with a lid. Add in a tablespoon or two of hot water and shake the jar to combine all ingredients. Continue to add hot water until the dressing is a thick consistency but runny enough to coat the salad. To assemble the salad add the pumpkin into the large salad bowl with the green beans. Add in the chickpeas, baby spinach, coriander and bean sprouts and toss lightly to combine. Pour the dressing over the top, then sprinkle with the toasted coconut, sesame seeds and pepitas. Experience different flavours of pumpkin by trying this Healthy Pumpkin Pasta recipe.Homemade Basil PestoHomemade basil pesto is a calorie-dense sauce that brings a burst of flavour to any dish. Made with high-calorie ingredients like olive oil and nuts, it's a rich source of energy. This pesto adds a vibrant and aromatic touch to pasta, sandwiches, and salads, making it a versatile and appealing choice for enhancing everyday meals.Type: Vegetarian, Gluten FreeMakes 2 cupsPrep time: 5 minutesCooking time: 0 minutesIngredients½ cup (80g) pine nuts (walnuts are also good here)4 garlic cloves, roughly chopped½ teaspoon sea salt½ teaspoon dried chilli flakes3 cups basil leaves½ cup (40g) grated parmesan3 tablespoons extra virgin olive oilRecipeTip the pine nuts into a dry frying pan and toast over medium heat, stirring frequently, for 2-3 minutes or until golden. Keep an eye on them as they can burn easily. Set aside to cool.Using a large mortar and pestle or food processor, pound or process the garlic, salt and chilli to form a paste.Add the basil and pound or process until a puree forms.Add the pine nuts and pound or pulse just until they break up a bit (you want a bit of texture here).Add the parmesan and olive oil and combine well.Serve immediately or scoop into a sealed container or jar and refrigerate. The pesto will keep in the fridge for up to 2 weeks. Pizza BagelsPizza bagels combine the beloved flavours of traditional pizza with the convenience and novelty of bagels. This dish is high in calories, featuring layers of cheese, rich sauces, and various toppings on a crispy bagel base. It's an enjoyable meal that appeals to fussy eaters and pizza enthusiasts alike, perfect for a casual dining experience or a fun family meal.Type: Vegetarian, Kid Friendly Serves 4Prep Time: 10 minutesCooking Time: 10 minutes Ingredients4 wholegrain seeded bagels, halved lengthways4 tablespoons tomato paste½ red onion, thinly sliced1 cup mozzarella cheese, grated1 punnet cherry tomatoes, halvedFresh parsley and basil, to serve (optional)RecipePreheat the oven to 220°C. Line 2 baking trays with baking paper. Arrange the bagel halves cut side up onto the baking trays.Spread the tomato paste evenly onto the bagel halves. Top with the sliced onion, mozzarella and the tomatoes. Place the bagels into the oven and bake for 10 minutes until the cheese is melted and golden. Sprinkle over the fresh herbs. Serve immediately and enjoy!Banana Bread Baked Oats Banana Bread Baked Oats is a delightful fusion of classic banana bread and hearty oats, baked into a comforting dish that's perfect for a nutritious start to the day. This dish is high in calories, primarily because it combines energy-rich oats with the natural sweetness of bananas, both of which provide a substantial energy boost. The baked texture makes it a satisfying meal, ideal for both breakfast and snack times. Its warmth and aroma, enhanced by spices, make it a favourite for families seeking both nutrition and taste in a single, easy-to-serve format.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 powderRecipePreheat the oven to 190°C. Line a loaf tin or square baking dish with baking paper.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.  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. 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. Place into the oven for 30-35 minutes, until the oats are lightly browned on top and firm to the touch. Allow to cool slightly before cutting into squares. Enjoy!Why not shake things up with another tasty twist on bananas? Make some high-calorie Vegan Banana Pancakes! Kids adore them, and they’re a breeze to make.Summing UpMaking balanced meals for fussy eaters can be a piece of cake. Sneak in those high-calorie foods to ensure they’re getting the nutrition they need, without any drama. The secret? Introduce new flavours slowly and keep it fun!From creamy pestos to decadent chocolate truffles, you’ve got a treasure trove of tasty options to keep even the pickiest eaters happy. Here’s to easy, stress-free meals and delicious bites for the whole family!Want more high-calorie recipes? Head over to our Recipes section and start your tasty adventure!Get the latest tips, pro strategies, exclusive offers, and all the support you need!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.

Life moves fast, and sometimes meals turn into quick bites or quiet TV dinners. But when you slow down and sit together for a meal, it’s more than just sharing food. Research shows that promoting shared family meals isn’t just good for bonding; it can seriously boost the nutritional health of kids and teens. Health experts recommend families aim for three or more sit-down meals a week. Why? Because it can cut the chances of being overweight by 12%, reduce unhealthy eating by 20%, and decrease disordered eating by a whopping 35%! Plus, it increases the likelihood of munching on healthy foods by 24%. Curious how mealtime magic can shape your child’s future? Keep reading to find outTired Of Mealtime Chaos? Grab Your Guide And Address It Today! If family dinners feel more like a stressful chore than a time to connect, it’s time for a change. Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top childhood obesity experts, is here to help you shake things up. This guide is packed with practical tips to tackle picky eating and whip up meals everyone in the family will love.Say goodbye to dinner drama and hello to a fun new tradition of enjoying nutritious meals together. Get your copy of Healthy Parents, Healthy Kids today and start turning your family dinners into joyful celebrations!7 Benefits of Eating with ChildrenSharing meals with your kids is about so much more than just filling their bellies. It’s a chance to reap some serious emotional and developmental benefits that help both the child and the whole family thrive. Here’s why making time for family dinners is a must:Bonding Over MealsGathering around the table is a fantastic way to strengthen the bond between you and your little ones. It creates a space for open chats where everyone can share their day and dive into personal conversations. Research shows that kids who regularly join family meals tend to enjoy long-term benefits in their relationships and emotional well-being. This connection builds a sense of belonging and stability, which are key ingredients for your child’s growth and happiness!Instilling Healthy Eating HabitsWhen families eat together, it’s a prime time for kids to learn about healthy eating. You, as their role model, can guide them toward better food choices while showing them how fun and delicious nutritious meals can be. This routine lays the groundwork for lifelong healthy habits. Plus, consistent exposure to a variety of healthy foods helps kids make smarter dietary choices that stick with them into adulthood. So, why not make mealtime a fun and educational experience for the whole family?Enhancing Academic PerformanceDid you know that regular family meals can give your kids a boost in their academic performance? A study from Spain found a cool connection between family dinners and kids’ school success. The more often parents share meals with their children, the better those kids do in reading comprehension, according to PISA test scores. And guess what? This positive link holds strong, no matter the child's gender or socio-economic background.Developing Communication SkillsMealtime conversations are a great way to enhance your child’s vocabulary and communication skills. Family dinners provide the perfect setting for kids to express themselves and learn the art of conversation, which is super important for their growth. These chats help them develop strong interpersonal skills, making them more confident in sharing their thoughts and feelings.Reducing Risky BehavioursRegular family dinners can also keep risky behaviours at bay. Teens who enjoy these mealtime moments are less likely to get involved in things like substance abuse. Why? Because these meals create a warm, supportive environment where kids feel comfortable discussing their worries and concerns. When they know they’re valued and understood, it strengthens their sense of belonging and makes them less likely to stray into negative behaviours. So, gather around the table and keep those conversations flowing!Promoting Psychological Well-beingEnjoying meals together is more than just about eating; it’s a powerful way to enhance your child’s self-esteem and resilience. When families unite around the table, they create a welcoming and supportive space that fosters a sense of security and appreciation, which is crucial for good mental health. This nurturing environment helps kids develop a positive self-image and emotional stability, giving them the confidence to face life’s challenges head-on.Cultural and Value TransmissionFamily meals are the perfect time to pass down traditions and cultural practices. These moments help kids dive into their culture and gain a deeper appreciation for their heritage and family history. Sharing stories and traditions around the table not only strengthens family bonds but also builds a strong sense of identity and belonging, which is crucial for shaping their personal and cultural identity. Tips for Building a Positive Family Mealtime EnvironmentWant to make mealtime a blast? Creating a positive dining experience is the secret to reaping all the benefits of eating with your kids. It’s all about turning meals into a fun, relaxed time everyone looks forward to.Set the SceneStart by transforming your dining area into a welcoming space. Keep it clean and organised, giving each family member a special spot at the table. Add some flair with colourful napkins or a cute centrepiece to make it feel festive. Get everyone involved in the setup to spark excitement and a sense of ownership for mealtime.For tips on making mealtimes even better, check out the Resources at Feeding Fussy Kids.Encourage ParticipationInvite your little ones to help with meal planning and prep! Getting them involved can make them more excited to eat what they’ve helped create while teaching them valuable cooking and nutrition skills. Check out these fun recipes to get your kids fired up about cooking!Keep Technology AwayMake mealtime a tech-free zone. This way, everyone can focus on each other and have engaging conversations, strengthening those family bonds while enjoying uninterrupted eating time.Promote Positive ConversationsEncourage lively, positive chats that get everyone involved. Talk about topics that interest your kids to keep them engaged and feeling valued at the table.Establish RoutinesConsistency is key! Try to have meals around the same time each day to create a routine that your kids can rely on and look forward to.Model MannersMealtime is a perfect chance to teach your kids about manners and etiquette. Show them how to use utensils properly and remember to say ‘please’ and ‘thank you’.Adjust ExpectationsRemember, not every meal will be perfect, and that’s totally okay! Be flexible and patient as your kids learn what’s expected during family meals. This understanding will help reduce stress and make eating together a lot more enjoyable for everyone!Closing ThoughtsGathering around the table with your kids is more than just a mealtime ritual; it’s a wonderful way to reap a ton of benefits that often fly under the radar! When you make it a habit to share meals together, you’re not just filling bellies—you’re supporting your child’s emotional and psychological growth in a loving environment. These special moments can boost academic performance, strengthen their cultural identity, and create priceless family memories that will be treasured for years to come.So, why not take the time to reconnect and truly engage during dinner? Your love and attention today are investments in your child’s happiness and success tomorrow. Let’s make mealtime something everyone looks forward to.Get all the newest tips, expert tactics, exclusive savings, and reliable 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.

Picky eating problems? Totally normal! Most of the time, these picky phases come with growing up, even if they sometimes lead to a little weight wobble. This guide is packed with practical tips and expert advice to turn mealtime into a win-win. End the Dinner Struggle: Get Your Guide Today!Are your family dinners starting to feel more like chores than fun, happy moments together? It’s time to shake things up! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top childhood obesity experts, is here to help. With easy tips and helpful advice, this book makes dealing with picky eaters and creating meals everyone loves a whole lot simpler.Wave goodbye to the stress of mealtimes and say hello to healthy, enjoyable dinners! Grab your copy of Healthy Parents, Healthy Kids today and start making family meals something to look forward to again.7 Ways to Help Picky Eaters to Gain WeightGetting your picky eater to gain weight can be a real adventure! It takes a sprinkle of creativity, a dash of patience, and a keen eye for nutrient-packed foods. Check out these seven awesome strategies to make healthy weight gain a breeze!Offer Nutrient-Dense SnacksWant to help your picky eater gain weight the healthy way? Start with nutrient-dense snacks that pack a punch! Think avocado slices—they're a superstar ingredient in poke bowl salads and loaded with healthy fats and calories that can really make a difference. Full-fat Greek yoghurt is another fantastic option! It's perfect for breakfast parfaits and brings probiotics for gut health and protein for those growing muscles. And let’s not forget homemade granola bars! Prepare a batch with oats, nuts, and honey for a tasty treat that’s also brimming with essential nutrients. These yummy snacks are just what your child needs to boost those calories while keeping them happy and healthy.Boost Their FavouritesOne sneaky way to help picky eaters pack on the pounds is by jazzing up the foods they already love—without changing the taste they adore! For example, sprinkle some cheese on scrambled eggs or veggies for a calorie kick. You can also swirl a tablespoon of nut butter into smoothies or oatmeal for a yummy boost of flavour and healthy fats. These little tweaks can supercharge their meals while keeping them totally appealing.Small, Frequent MealsEncouraging your picky eater to enjoy smaller, more frequent meals can be a fun way to help them boost their calorie intake without feeling overwhelmed. Plus, it’s great for digestion and keeps their energy levels steady all day long. Think of tasty snacks like a handful of nuts, fruit with cheese, or a mini sandwich. This way, even if they’re not super hungry during regular mealtimes, they’ll still be getting all the good stuff they need throughout the day!Involve Them in Food PrepWhen kids get to pick and help make their food, they feel more in control and are way more likely to dig in. Studies show that kids who pitch in tend to be happier and make healthier choices. Simple tasks like washing veggies, stirring the pot, or assembling their own dish give them a sense of ownership. This hands-on approach makes food more exciting and turns mealtime into a fun, educational experience, making them more open to trying new foods.Create a Chill VibeThe atmosphere at the dinner table can really impact how much your picky eater eats. Creating a calm, pressure-free environment can make mealtime way more enjoyable! A positive setting encourages natural eating habits and helps cut down on those mealtime battles. Consider soft background music, pretty food presentations, and sharing meals with family to make dining feel relaxed and inviting.Sneak in New Foods GraduallyWhen it comes to introducing new foods, take it slow. Start by adding small amounts of new, high-calorie food to meals they already love. For example, mix in a new cheese with their favourite pasta or toss a different fruit into a smoothie they can’t resist. This gentle approach helps them get used to new flavours and textures, which can then make them feel more comfortable and increase the chances they’ll accept it.Talk to a DietitianNeed a little extra help? Consulting a dietitian can be a game-changer for picky eaters trying to gain weight. They can review your child's eating habits and recommend ways to ensure they get a balanced mix of nutrients to meet their weight gain goals—all while keeping their tastes in mind. This expert advice is key to creating a practical, sustainable meal plan that suits your child's needs and respects their food preferences.For more expert tips, check out Resources at Feeding Fussy Kids!High-Calorie Foods That Help to Gain WeightIf you're looking to help picky eaters gain weight, high-calorie foods are the secret weapon, especially when they’re not munching on large portions! Here are 10 tasty, nutrient-rich options to sprinkle into their meals:Avocado: These creamy gems are loaded with healthy fats and calories. Toss them into salads, spread them on toast, or just enjoy them straight up.Quinoa: This protein-packed grain is super versatile and makes a perfect calorie-dense swap for rice.Nuts and Seeds: Grab a handful of almonds, walnuts, or sunflower seeds for a quick calorie boost. Cheese: Full-fat cheeses are a delicious way to pack in calories. Grate it, slice it, or melt it into your favourite dishes.Dark Chocolate: This sweet treat is high in calories and packed with antioxidants. Who said gaining weight can't be delicious?Whole Eggs: These little powerhouses are full of good fats and protein—perfect for breakfast or thrown into any meal for an extra punch.Full-Fat Yoghurt: This creamy snack is a great source of protein and fat. Enjoy it as a snack, dessert, or even in smoothies.Dried Fruit: Packed with concentrated calories, dried fruit is an easy snack that’s perfect for picky eaters who want something sweet.Olive Oil: Drizzle some olive oil on salads or into dishes to give the calorie content a tasty boost.Coconut Milk: Use this creamy, calorie-dense liquid in cooking or baking for an extra boost of flavour and calories.Things to Avoid While Helping Your Picky Eater to Gain WeightWhen you're on a mission to up those calories, there are some things you definitely want to avoid to keep the weight gain healthy and sustainable.Don’t Force FeedNo one likes being pressured, especially when it comes to food. Forcing picky eaters to eat can crank up their anxiety and create negative vibes around mealtime. Instead, encourage a relaxed eating atmosphere where they feel supported and respected.Avoid Empty CaloriesWhen boosting calorie intake, aim for foods that are both calorie-rich and packed with nutrients. Skip the sugary snacks and sodas that just fill them up without doing any good. Every bite should count towards their health and growth. For a deeper dive into nutritious foods that support growth, check out our Education section.Steer Clear of Negative Mealtime ConversationsMake mealtime a stress-free zone! Focus on fun and family rather than eating habits or weight talk. Keep conversations light-hearted and positive to create a happy eating experience.Do Not Rush the Eating ProcessLet your picky eaters take their time with meals. Allowing them to eat at their own pace can lead to more food consumed over time. This approach respects their natural eating rhythm and can turn mealtime into a much more enjoyable experienceShould You Consider Nutritional Supplements?Nutritional supplements can be a fantastic way to make sure your picky eater gets all the nutrients they need, especially when their diet is a bit lacking. But remember, they’re meant to complement a balanced diet—not replace it! These little helpers can be great for filling in the gaps for specific nutrients that might be tricky to get enough of from food alone, like Vitamin D, iron, and omega-3 fatty acids.Before you jump in, it’s smart to chat with a healthcare provider to tailor the supplement game plan to your child’s unique needs. They’ll help ensure that everything fits with your picky eater’s overall dietary requirements and health goals. This helps keep meals fun and varied while supporting their health with safe and effective supplements.Final ThoughtsHelping picky eaters gain weight can feel like a balancing act, but with the right mix of strategy and patience, it’s totally doable. Focus on those nutrient-packed foods, jazz up their favourite dishes, and create a fun mealtime vibe. You’ll be promoting healthier eating habits without all the stress!  In addition, the journey to better nutrition and weight gain should be a gradual and pressure-free adventure. Chatting with a nutrition professional can give you personalised tips to tackle any unique challenges that pop up along the way.  With these expert-backed strategies in your toolkit, you can build a nurturing environment that not only helps your picky eater gain weight but also encourages a lifelong, happy relationship with food!Stay connected with the freshest tips, pro strategies, exclusive discounts, and hands-on 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.