Getting kids to eat their veggies often starts with how and when they’re introduced to them. Early experiences with food, especially vegetables, can shape their eating habits for years. Kids tend to reject veggies because of their bitter taste, but research shows that repeated exposure is key to getting them to accept these healthy foods. The way parents approach mealtime also plays a role—supportive and positive interactions can make a big difference. With patience and persistence, you can help your child develop a taste for vegetables and make mealtimes easier for everyone.Let’s explore some effective ways to get your child to embrace their greens.Get Your Child to Love Veggies with Fun TricksStruggling to get your child to eat vegetables? Turning mealtimes into a fun experience might just be the solution. Dr Nick Fuller’s Healthy Parents, Healthy Kids offers practical advice on using creative strategies to make veggies more appealing. These simple techniques can turn even the most difficult mealtimes into a positive, stress-free experience that encourages your child to explore new foods.Get your copy of Healthy Parents, Healthy Kids today and discover how to make mealtime a playful and enjoyable moment for everyone.Common Reasons Why Kids Refuse VegetablesGetting kids to eat vegetables can be tricky, and there are a few common reasons why they might turn them down.Bitter Taste: Many vegetables, like broccoli and spinach, have a bitter taste that can be off-putting to kids, especially since their taste buds are more sensitive.Neophobia: Fear of new foods, or neophobia, is common in young children. If your child hasn't had much exposure to certain vegetables, they might be hesitant to try them.Lack of Familiarity: If vegetables aren’t a regular part of your family’s meals, your child may not see them as something worth eating.Mealtime Pressure: Stress or pressure during mealtime can make kids more resistant to trying new foods. Keeping things relaxed and fun can encourage them to give veggies a go.Why Is It Necessary To Feed Vegetables To Your Child?Introducing vegetables to your child early on is key to building a foundation for healthy eating. The benefits go beyond just improving mealtime—vegetables play a crucial role in your child’s overall health and development. Here’s why they’re so important.Packed with Essential Nutrients: Vegetables are rich in vitamins, minerals, and fibre, all of which are vital for your child’s growth, immunity, and overall health.Supports Healthy Digestion: The fibre in vegetables helps with digestion and keeps things moving smoothly in your child’s gut.Boosts Brain Function: The nutrients in vegetables, such as antioxidants, support brain development and cognitive function, helping your child stay sharp and focused.Lowers Risk of Chronic Diseases: Regularly eating vegetables helps reduce the risk of obesity, heart disease, and type 2 diabetes, setting your child up for a healthier future.Promotes Healthy Eating Habits: Introducing a variety of vegetables early on encourages your child to develop good eating habits that will last a lifetime.8 Tricks To Deal With A Child Who Refuses VegetablesWith the right approach, it’s possible to make it easier for kids to eat vegetables. These strategies can help your child develop a taste for veggies while also making mealtimes more enjoyable for everyone.Model Healthy EatingKids tend to observe and imitate the eating habits of those around them. So, they are more likely to eat vegetables when they see their parents eating them regularly. Make vegetables a consistent part of your meals, and your child will be more likely to accept them. Show enthusiasm when eating veggies, as your positive attitude can influence their perception of these foods.Persistently Offer New VegetablesIt often takes multiple exposures before a child will accept a new vegetable. Continue offering different vegetables at each meal, even if they reject them initially. Over time, repeated exposure can help reduce resistance and encourage them to try new foods. In fact, research suggests that offering a single fruit or vegetable each day for 8–10 days or more can help increase their acceptance. By the end of the exposure period, infants and toddlers aged 4–24 months are likely to eat more of the new food and adapt to it more quickly. Include Vegetables In MealsIncorporating vegetables into familiar dishes can help ease your child into eating them. Try adding finely chopped veggies to sauces, soups, or casseroles where the taste is less prominent. This subtle introduction can help your child get used to the flavour without feeling overwhelmed.Don’t know where to start? These hidden vegetable recipes for picky eaters will help you easily include veggies in your child’s meals.Involve Your Child In Cooking VegetablesWhen children participate in meal preparation, they’re more likely to be interested in the foods they helped make. A study shows that kids who assist with meal prep are not only in a better mood but also more likely to eat healthier.Allow them to wash, chop (with supervision), or arrange the vegetables. The more they’re involved, the more ownership they’ll feel over the meal, making them more eager to try it.Introduce a Variety of VegetablesOffering a variety of vegetables increases the chances of finding one your child likes. Try introducing different colours, textures, and flavours to keep things exciting and fresh. The more options they have, the less likely they are to feel bored or resistant.Make Vegetables FunGet creative by turning vegetables into fun shapes or arranging them into playful patterns. You can also try adding a tasty dip or seasoning to make them more appealing. When eating vegetables feels like a game, kids are more likely to give them a go.Praise Your ChildWhen your child tries a new vegetable, even if it’s just a small bite, give them plenty of praise. Positive reinforcement will help them feel proud of their effort and encourage them to keep trying. This also builds a positive relationship with food, making them more likely to accept vegetables in the future.Offer Vegetables As SnacksKeep vegetables on hand for snacks to make them more accessible throughout the day. Serve raw veggies like carrot sticks or cucumber slices with a dip they enjoy. Offering them as snacks gives your child the chance to try veggies without the pressure of mealtime.Wrapping UpGetting your child to eat vegetables doesn’t have to be a battle. By using these strategies, like involving them in meal prep, offering a variety of veggies, and making mealtime fun, you can help your child develop a positive relationship with healthy foods. Remember, consistency and patience are key. Over time, your child will be more open to trying new vegetables and incorporating them into their diet. With a little creativity and encouragement, mealtime can become a much more enjoyable experience for the whole family.Keep on top of things with expert tips, top strategies, exclusive 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.

Most of the time, getting picky kids to eat can feel like an impossible task. But what if you could make mealtimes more fun and less about fuss? That’s where eating games come in.Experiential learning—where kids learn through hands-on activities like cooking, taste-testing, and games—can significantly improve their knowledge and behaviours around food. Studies have found that these activities help even the fussiest eaters try new foods and develop healthier eating habits. So, let’s dive into some creative eating games that can turn dinner time into playtime and encourage kids to give broccoli a go.Make Mealtimes Fun with Creative StrategiesMealtime struggles with picky eaters? Find a fun solution today! Dr Nick Fuller’s Healthy Parents, Healthy Kids offers practical advice on using creative strategies to make mealtimes more enjoyable. Learn how to turn even the most stressful mealtimes into a playful experience that encourages your kids to try new foods.Get your copy of Healthy Parents, Healthy Kids now and make mealtime fun for the whole family!20 Fun Eating Games For Picky ChildrenFun and creative eating games can turn picky eating into an exciting adventure. Below are some games that will encourage your child to explore new foods and make every meal a little more fun.Flavour Wheel SpinIntroduce your child to new tastes in a fun, pressure-free way with this simple game. Focusing on flavours helps kids feel more comfortable exploring different foods while keeping the experience playful and engaging.What You’ll Need: A ‘flavour wheel’ featuring categories like sweet, salty, sour, and bitter, along with a selection of foods that fit each category.How to Play: Spin the wheel and let your child pick a food from the category it lands on. Encourage them to describe the taste or compare it to something they already know. It’s a fun way to expand their palate and make trying new foods an adventure!Mystery Box Taste TestTransform trying new foods into a thrilling game of discovery. This activity builds curiosity and excitement around food, making it less intimidating and more enjoyable.What You’ll Need: A box or bag to hide the foods, along with a variety of small, bite-sized foods to taste.How to Play: Place different foods in the box and have your child try one without looking. Ask them to guess what it is based on taste, texture, or smell. Reward correct guesses or praise their willingness to explore something new.Chef for a DayEmpower your child to take charge in the kitchen and discover the joy of cooking. This hands-on experience can build their confidence and make them more open to trying what they’ve helped create.What You’ll Need: Simple ingredients, child-safe kitchen tools, and an easy recipe your child can help prepare.How to Play: Let your child wear a chef’s hat, choose a recipe, and take the lead in preparing it (with supervision). The pride they’ll feel in creating their dish might just make them excited to eat it too!Colourful Plate ChallengeTurn mealtime into a colourful adventure with this simple but effective game. Adding variety to their plate makes food more exciting while encouraging balanced eating.What You’ll Need: A selection of fruits, vegetables, and other colourful foods.How to Play: Challenge your child to create the most colourful plate possible. They must include at least one food from each colour and try a bite of each. Celebrate their creativity and willingness to try new things.Food Art FunCombine creativity with mealtime to make food irresistible. Kids are more likely to try foods when they’re part of a fun, hands-on activity like food art.What You’ll Need: A variety of fruits, veggies, and other foods that can be easily arranged into shapes or pictures.How to Play: Encourage your child to create animals, faces, or other fun designs with their food. Once the masterpiece is complete, they can ‘eat the art’, making the experience both creative and delicious!Storytime MealBring imagination to the table with story-driven meals. Linking food to a fun narrative can help kids view mealtime as an exciting adventure.What You’ll Need: A little creativity and the food you’re serving.How to Play: Turn foods into characters or objects in a story. For example, a broccoli floret could be a tree, or spaghetti might be a magic rope. Encourage your child to ‘help’ the characters by eating them.Food Memory GameImprove your child’s memory and food familiarity with this quick and engaging game. It’s a great way to make new foods memorable and less intimidating.What You’ll Need: A variety of small food items and a cloth to cover them.How to Play: Lay out the foods, cover them, and let your child observe for a few seconds. Remove the cloth and ask them to recall what they saw. As a bonus, they can taste-test any foods they remember.Create a Food AlphabetTurn the alphabet into a food adventure while building your child’s interest in trying new things. This game adds an educational twist to exploring different foods.What You’ll Need: Foods that represent as many letters of the alphabet as possible.How to Play: Have your child go through the alphabet and find foods that match each letter. You can provide suggestions or let them get creative. For every letter they complete, they must try at least one new food.Food Group SortingTeach your child about balanced eating while they play. This game introduces food groups in a fun, interactive way and encourages variety on their plate.What You’ll Need: A variety of foods representing different groups (fruits, vegetables, proteins, grains, and dairy).How to Play: Ask your child to sort the foods into their correct categories. Once sorted, challenge them to try at least one food from each group.Marshmallow TowerCombine building and eating in this playful activity. This game encourages creativity while making new foods less intimidating.What You’ll Need: Marshmallows, toothpicks, and additional foods like fruits or veggies to use as ‘blocks’.How to Play: Let your child build the tallest tower they can using the materials. Afterwards, they can ‘demolish’ the tower by eating the pieces, including the healthy ones.Mystery ProduceTurn trying new fruits and vegetables into a guessing game that sparks curiosity and exploration. This activity helps your child feel more at ease with unfamiliar foods.What You’ll Need: A new fruit or vegetable each round and a blindfold (optional).How to Play: Present the mystery item and encourage your child to guess what it is by touching, smelling, or tasting it. Once they guess correctly, talk about its name, where it grows, and why it’s nutritious.Spaghetti ChallengeMake mealtime a playful competition with this spaghetti-inspired game. Adding a fun twist to eating can make kids more willing to try different toppings and textures.What You’ll Need: Cooked spaghetti, forks, and a variety of toppings or sauces.How to Play: Set a timer and see who can eat their spaghetti the fastest without using their hands. Add extra fun by offering different sauces or toppings for your child to try during the challenge.Tic Tac ToeCombine strategy and snacking with this classic game featuring a food twist. This interactive approach can help kids feel more relaxed about trying new foods.What You’ll Need: A plate or board and small food items like grapes, carrot sticks, or crackers for game pieces.How to Play: Play Tic Tac Toe using the food pieces. The rule? Each time someone places a piece, they must eat one. By the end of the game, everyone had a taste of something new.Cookie CuttingMake food fun and inviting by turning it into playful shapes. This hands-on activity encourages kids to explore foods they might otherwise avoid.What You’ll Need: Cookie cutters and foods like sandwiches, fruits, or cheeses that are easy to cut into shapes.How to Play: Let your child cut their food into stars, hearts, or other fun shapes. They can eat the shapes they make, making it an enjoyable way to encourage interaction with food.Eat Your Game PiecesTurn board games into a food-tasting adventure. This game combines fun and trying new foods in a way that feels natural and pressure-free.What You’ll Need: A simple board game and small pieces of food to use as tokens (e.g., popcorn, cheese cubes, or fruit slices).How to Play: Replace regular game pieces with edible ones. Every time your child plays a piece or takes a turn, they have to eat the ‘game token’. It’s a playful and creative way to introduce a variety of foods.Finger Painting with PuddingLet your child unleash their inner artist with edible ‘paint’ while they explore new textures and flavours. This sensory activity makes food feel fun and approachable.What You’ll Need: Pudding or yoghurt in different colours and a large plate or tray.How to Play: Spread the pudding or yoghurt on the tray and let your child draw pictures or write letters with their fingers. Once they’re done, they can lick their fingers clean or taste their creations.Food Knowledge QuizTransform mealtime into a trivia session by testing your child’s knowledge of foods. This activity is a great way to teach nutrition facts and spark curiosity about healthy eating.What You’ll Need: A list of food-related questions and a small treat or sticker as a reward.How to Play: Ask your child questions like ‘Which fruit has tiny seeds on the outside?’ or ‘What food is rich in calcium?’ They earn a point for each correct answer, and for added fun, let them try the foods mentioned in the quiz.Food Labelling ActivityHelp your child learn about nutrition labels while exploring their favourite snacks and meals. Understanding what’s in their food can encourage healthier choices without making it feel like a lecture.What You’ll Need: A few packaged foods with nutrition labels and a simple guide to explain terms like protein, sugar, or fibre.How to Play: Show your child how to read labels and discuss what each part means. Let them compare two items and decide which one they think is ‘better for the body.’ It’s a hands-on way to build awareness about food.Theme Tasting DayBring a sense of adventure to the table with a themed food tasting. Whether it's ‘foods from the rainforest or ‘a day in Italy’, themed meals can spark curiosity and make trying new foods exciting.What You’ll Need: Foods that match your chosen theme, such as tropical fruits, international dishes, or foods of a specific colour.How to Play: Select a theme and prepare foods that fit it. Introduce each item with a fun fact—where it grows, how it's made, or its cultural significance. Encourage your child to describe the taste, guess the ingredients, or share which food they enjoyed most. Keep it relaxed and fun to make mealtime an adventure.Veggie Guessing BagTurn exploring vegetables into a tactile guessing game. This activity helps kids become familiar with different vegetables without pressure to eat them immediately.What You’ll Need: A cloth bag or box and a variety of vegetables with unique shapes and textures.How to Play: Place the vegetables in the bag and let your child feel them without looking. They can guess what each one is based on its shape or texture. Afterwards, show them the vegetables, and if they’re ready, invite them to taste a small piece.For more fun game ideas that can turn picky eating into playful adventures, check out this article about the top engaging mealtime games for picky eaters.Final ThoughtsMealtimes with picky eaters don’t have to be a struggle. By turning food into a game, you can create a fun, stress-free environment that encourages your child to explore new tastes and textures. These activities make eating an adventure for the whole family. Give them a try and watch mealtimes transform into moments of joy and discovery.Keep on top of things with expert tips, top strategies, exclusive 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.

A child’s palate—basically their taste buds and food preferences—is more adaptable than we might think. Helping kids expand it can set them up for a lifetime of adventurous eating and balanced nutrition. Studies show that early exposure to different flavours can actually shape how open kids are to trying new foods in the future. But how do you get a little one to go from ‘only pasta’ to ‘let’s try this veggie’? In this guide, we'll explore 15 fun strategies to help your picky eater embrace new flavours, textures, and experiences. So, roll up your sleeves and get ready to make mealtimes a little more exciting for everyone at the table.Expand Your Picky Eater’s Palate with Our Expert Guide!Ready to turn picky eating into a thing of the past? Healthy Parents, Healthy Kids by Dr Nick Fuller is here to help! If you’re struggling to expand your little one’s palate, this guide is packed with simple, expert-backed tips that make introducing new foods a breeze.Ready to make mealtimes peaceful again? Grab your copy of Healthy Parents, Healthy Kids today and start transforming your family’s dining experience!What Causes Picky Eating?Picky eating is a mix of personality, biology, and environment, and understanding these factors can help your child feel more at ease trying new foods. Here are some reasons why kids can be so selective about what’s on their plate:Sensitivity to Textures and flavours: Some kids are naturally more sensitive to certain textures, smells, or flavours, which makes unfamiliar foods feel uncomfortable or even unpleasant.A Need for Control: Refusing certain foods is one way kids assert their independence. Saying ‘no’ can give them a sense of control in a world where they don’t make many decisions.Family Influences: Kids are keen observers, especially when it comes to food. Studies show that children often mimic the eating habits of those around them, especially their parents. If they see parents or siblings avoiding certain foods, they’re likely to skip those too. But when families eat a variety together, kids feel more encouraged to try new things. So, setting a good example on your own plate can go a long way in shaping your child’s tastes.Genetic Factors: Some kids are just born with a cautious palate. Research shows that genetics can make certain children naturally more hesitant to try new foods. It’s not just a phase—it's how they’re wired. So, if your child seems extra picky, remember it might be in their DNA.Early Food Experiences: Experiences with solid foods, food allergies, or early flavour exposure can shape how open they are to trying new things as they grow.15 Ways To Expand The Palate Of A Picky EaterGetting a picky eater to try new foods might feel like a tough challenge, but with a few clever strategies, you can turn mealtime into a tasty adventure. Check out these 15 fun and easy tips to help your little one open up to new flavours and make eating exciting again!Set Realistic ExpectationsWhen it comes to expanding your picky eater's palate, patience is your best friend. Remember, change won't happen overnight. Set realistic expectations and celebrate every small step forward. If your little one tries a new veggie without turning up their nose, that's a victory worth celebrating. Offer a Variety of FoodsVariety is the spice of life. Keep mealtimes interesting by offering a wide range of foods. Present colourful fruits and veggies alongside familiar favourites to create a feast for the eyes and the taste buds. You never know which food might spark their curiosity. Mixing it up can keep your child engaged and excited about trying new things.Check out these recipes for a variety of food ideas that can help expand your picky eater's palate.Lead by ExampleKids are like little sponges, soaking up everything they see. If they watch you enjoy a diverse array of foods, they’ll be more likely to follow suit. Show them that trying new things is exciting by being enthusiastic about your own meals. Share your experiences and let them see your delight in discovering new flavours!Get Cooking TogetherResearch shows that kids who help with meal prep tend to be in a better mood and eat better too. So invite your little chef into the kitchen. Cooking together is a fun way to explore new ingredients and flavours. Let them help with simple tasks, like washing veggies or stirring ingredients. When they have a hand in the process, they might be more open to tasting what they’ve created.Patience is the KeyIt may take several tries before your child is willing to accept a new food. Stay positive and keep encouraging them without pressure. Their tastes will evolve over time. The goal is to create a relaxed atmosphere where they feel comfortable exploring new options.Keep Portions SmallStart small! A tiny taste of a new food can be less intimidating than a full serving. Serve a spoonful of something new alongside their favourites, making it easier for them to give it a shot without feeling overwhelmed. This way, they can experiment without the pressure of finishing an entire plate.Use Dips and SaucesWho doesn’t love a good dip? Pairing new foods with dips or sauces can make them more appealing. Try hummus, yoghurt, or even a bit of ranch dressing to add flavour and fun to their meals. Dips can turn a simple veggie into a delicious treat that’s hard to resist.Stick to a RoutineKids thrive on routine, and mealtime is no exception. Establish regular meal and snack times, which can help your picky eater feel more secure. A consistent schedule also gives them plenty of opportunities to try new foods in a comfortable setting. Predictability can ease their anxiety around new flavours.Get Creative With PresentationMake mealtime an art project! Get creative with how you present food. Arrange colourful fruits and veggies in fun shapes or use cookie cutters to make sandwiches more appealing. A little flair can go a long way in sparking interest. When food looks fun, kids are more likely to want to dig in.Involve Your ChildGive your child a say in their meals. Involving them in meal planning and grocery shopping can make them feel more invested in trying new foods. Ask for their input on what to include in meals and snacks, fostering a sense of ownership. This can create excitement and curiosity about what they’re eating.Repeat ExposureSometimes, it takes multiple exposures for a child to accept a new food. Don’t be discouraged if they refuse something the first few times. Keep offering it without pressure. Eventually, they may decide to give it a go. The more familiar they become with a food, the less intimidating it can seem.Mix FlavoursMixing flavours can create delicious combinations that pique their interest. Try blending new foods with their favourites, like adding spinach to a fruit smoothie or sneaking some cheese into a vegetable dish. It’s a sneaky way to introduce new tastes. This method can make unfamiliar foods feel more approachable.Click here to discover creative ways to sneak more veggies into your picky eater’s meals.Change the TextureTexture can make a big difference. If your child isn’t keen on raw veggies, try roasting or steaming them to soften their bite. Experimenting with different cooking methods can make foods more appealing. Crunchy, creamy, or chewy—variety in texture can create a whole new experience.Make It FunTurn mealtime into a playful experience. Use fun names for dishes, create themed dinners, or have ‘taste tests’ where everyone tries a small bite of something new. When food feels like an adventure, kids are more likely to be excited about trying new things. This playful approach can make dining feel like a celebration.Ready to make mealtime more enjoyable? Check out these playful game ideas for mealtime fun!Celebrate Small VictoriesEvery tiny step counts. Celebrate your child’s efforts, whether they tried a new food or simply took a bite. Positive reinforcement helps build their confidence and encourages them to keep exploring new flavours. Throwing a mini celebration for each victory creates an atmosphere of encouragement and excitement.Key TakeawaysExpanding a picky eater's palate takes patience, creativity, and a little fun. By introducing new flavours gradually, making mealtimes enjoyable, and setting a positive example, you can help your child become more open to trying different foods. With time, their taste buds will grow, and mealtime will become an exciting adventure instead of a battle. Keep things light, and remember—it’s all about progress, not perfection.Want more expert tips for making mealtime a breeze? Check out our Feeding Fussy Kids Resources for all the helpful advice you need.Stay in touch with the latest advice, expert techniques, exclusive offers, and focused 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 you have a fussy eater at home, you know the frustration of preparing a colourful, healthy meal, only for your child to wrinkle their nose and ask for their usual favourites. It can feel like a never-ending struggle, right? But don't worry—you're not alone in this. Nearly half of children go through a picky eating phase, usually peaking around age three. According to research, this is completely normal, and the good news is that it often gets better as they become more social, especially when they start preschool or school.Looking to make mealtime fun and get your kid excited about food? We've got simple strategies to help you turn mealtime into an adventure, not a battle.Ready to Turn a Picky Eater into a Food Lover? Here’s Your Guide!Ready to turn mealtime from stressful to sensational? Check out Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on childhood obesity. Packed with easy, practical tips, this guide makes tackling picky eating a breeze and helps you serve up healthy, balanced meals your kids will actually enjoy.From fun ways to introduce nutritious foods to fresh recipes and strategies, this book is a total game changer. Grab your copy of Healthy Parents, Healthy Kids today and start creating a positive, exciting food environment for your little ones!What Makes Kids Fussy About Eating?Figuring out why kids are picky eaters usually comes down to a few key reasons. Here’s a quick breakdown of what drives their food choices:Comfort in Familiarity: Kids love what’s familiar. New textures and flavours can feel overwhelming, and even a hint of bitterness might send them running back to comfort foods like pasta or chicken nuggets. These familiar favourites give them a sense of safety in a world of unknown tastes.The Need for Control: Food is a simple way for kids to take control. Saying ‘no’ to broccoli or swapping it for something they love feels like a win. This need for control is all part of their growing independence.Peer and Media Influence: Kids are easily influenced by what they see on TV or what their friends are eating. If they watch a character munching on pizza or candy, they’re more likely to resist healthier options.Sensory Sensitivities: Many kids are picky due to sensory sensitivities. Some might avoid foods because of their texture, while others are put off by strong smells like fish or spices. These sensory factors can have a big impact on their food choices.6 Ways To Motivate A Picky EaterWith the right approach, you can turn food into something your picky eater looks forward to. Some strategies to help motivate even the fussiest eaters to try new things are discussed below.Turn New Foods into Tasty RewardsWho doesn’t love a little reward? Instead of forcing new foods, offer small treats or privileges when your picky eater is brave enough to take a bite of something new. It could be extra playtime, a sticker, or even the joy of picking out dessert. The key is to make trying new foods feel like a win. Just make sure the rewards are fun and motivating, and watch how quickly they start getting curious about what's on their plate.Make Mealtime a Fun ExperienceIf sitting down to eat feels like a chore, no wonder your little one isn’t excited! Liven up the atmosphere by playing fun music, letting them help set the table, or even creating a themed dinner night, like Taco Tuesday or Sushi Sunday. A relaxed, enjoyable environment can make them more willing to take a chance on new foods. The more positive the vibes around the table, the more likely they’ll be to try something different—even if it’s just one tiny bite at first.Create Food ChallengesCreate mini food challenges, like tasting a new fruit or veggie each week, or play ‘food bingo’ where they try different textures and flavours. You could even start a ‘taste test’ game where they guess what food they’re eating while blindfolded. Kids love games, and this can add a sense of adventure to eating that may just inspire a few brave bites. Plus, when food becomes fun, it’s no longer about pressure; it’s about playing.Celebrate Every Bite with PositivityA little praise goes a long way. Each time your picky eater tries something new, shower them with encouragement and positive vibes. Whether they love it or not, the effort is what counts, and reinforcing that can help build their confidence in exploring new foods. You can even get the whole family in on the celebration, whether clapping, cheering, or giving out high-fives for each new bite.Set Fun Food GoalsInstead of pressuring them, set fun food goals together. Maybe it’s trying a new food every week or building a plate with all the colours of the rainbow. Let your child feel involved in the process, and they’ll be more eager to try something different. Make it even more exciting by creating a reward chart where they earn a prize for hitting certain milestones, like trying five new foods in a month.Sneak Healthy Snacks into the RoutineHealthy snacks don’t have to be boring. Offer colourful, bite-sized veggies with fun dips or fruit smoothies in funky cups. Having a variety of healthy options available as snacks can help expose your child to new flavours without the pressure of mealtime. In addition, snack time is the perfect opportunity for them to explore foods at their own pace, making them more comfortable with unfamiliar tastes.Final ThoughtsRecognising the reasons behind picky eating and implementing some effective strategies can help create a positive dining experience for your children. The goal is to make food less intimidating and encourage curiosity about new flavours and textures. With patience and creativity, you can help your picky eaters develop a broader appreciation for different foods.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.

If you’re a parent, you’ve probably dealt with your fair share of mealtime battles. Picky eating is something nearly every family faces, and it can leave you wondering if your child is getting the nutrition they need. One day they love a food, the next day it’s the enemy, and keeping up with those shifting tastes can be exhausting!In this article, we’ve provided some tips that will help make mealtimes less of a struggle and more of a breeze. Read more.Transform Mealtime Battles to Family Fun!Does dinner feel more like a battlefield than a cozy family gathering? It’s time for a change! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on childhood nutrition, is here to lend a hand. This essential guide is filled with simple, practical tips to tackle picky eating, ensuring every meal is nutritious, balanced, and enjoyable.Wave goodbye to dinnertime struggles and say hello to fun, stress-free meals with your little ones. Get your copy of Healthy Parents, Healthy Kids today and transform your family dinners into cherished moments!8 Parental Strategies To Deal With Mealtime BattlesWith a few clever strategies, you can turn mealtime battles into enjoyable family moments. Here are eight fun tips to help you navigate the tricky world of picky eating:Create a Positive Mealtime EnvironmentWhen the environment is relaxed and welcoming, everyone is more likely to enjoy their food. To start setting the stage for success, create a cosy and inviting atmosphere at the table. Turn off distractions, like screens, and light some candles for ambience. Play some soft music or have a fun table setting to make meals feel special. Explore New Foods GraduallyIntroduce new foods gradually and make it a fun adventure. Encourage your little ones to explore different textures and flavours without pressure. You might set up a ‘food discovery night’ where everyone gets to try a new food and share their thoughts. The key is to make it fun and low-pressure, so they feel comfortable trying new things.Avoid LabelsInstead of labelling foods as ‘good’ or ‘bad’, focus on the positives. Use descriptive words to talk about food, like ‘crunchy carrots’ or ‘sweet strawberries.’ This way, you promote a healthy relationship with food without creating unnecessary pressure or negativity.Stock a Snack-Friendly PantryTake charge of your pantry. Stock it with healthy snacks and options that you feel good about your kids eating. When kids have access to nutritious choices, they’re more likely to make better decisions. Having a variety of fun snacks on hand also makes it easier to create balanced meals.Avoid Mealtime BattlesIf you sense a battle brewing, switch gears. Instead of pushing food, try offering choices. Let your child pick between two healthy options or even let them build their own plate. This gives them a sense of control, which can reduce resistance and make mealtime feel like a collaborative effort.Do Not Use Food as a RewardWhile it might be tempting to use treats as rewards, this can create a complicated relationship with food. Instead, celebrate achievements in other ways, like extra playtime or a fun activity together. Focus on the enjoyment of eating rather than attaching emotions to food.Stay Calm and Don't Take It PersonallyRemember, it’s not a reflection of your parenting if your child refuses to eat certain foods. Stay calm, and try not to take their pickiness personally. If they don’t want to eat something today, they might change their mind tomorrow. Keep your cool and maintain a positive attitude, which can help diffuse any tension.Involve Children in Cooking and Meal PlanningGet your little ones excited about food by involving them in the cooking process. Let them help with meal planning, choosing recipes, or prepping ingredients. When kids have a hand in making their meals, they’re more likely to be curious and willing to try what they’ve created. Plus, it’s a fantastic way to spend quality time together.Final ThoughtsTransforming mealtime battles into enjoyable family experiences is within reach with these strategies. By fostering a positive environment, encouraging food exploration, and involving your kids in the cooking process, you’ll create a healthy relationship with food that will benefit your family for years to come.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.

If you’ve got a picky eater who’s quick to reject anything that isn’t plain pasta or chicken nuggets, smoothies might just be the secret weapon you need. Research suggests that picky eaters are often more sensitive to textures and flavours, making it tricky to introduce new foods. Smoothies, with their smooth texture and customisable flavours, can help work around those sensitivities. Studies show that kids are often open to tasting fruit smoothies, even when they contain hidden greens like spinach or kale. They’re full of nutrients, which makes it easy to blend in fruits, veggies, and even some hidden greens without setting off alarm bells for your little one. From vibrant berry mixes to creamy banana blends, smoothies open up a whole new way to sneak in essential nutrients—deliciously.Transform Mealtime Struggles with Expert Solution!Are you tired of the endless search for foods your picky eater will actually enjoy? It’s time to shake things up! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s leading experts on childhood obesity, is your ultimate guide to making mealtime a breeze. This book is packed with practical tips and creative strategies, including how to incorporate smoothies into your family’s diet, ensuring your little ones get the nutrition they need without the fuss.Grab your copy of Healthy Parents, Healthy Kids today and discover how to turn mealtime struggles into joyful moments, all while making smoothies your secret weapon against picky eating!Nutritional Benefits Of SmoothiesSmoothies aren’t just a delicious way to kick off your day; they pack a serious nutritional punch. Here are some of the fantastic benefits that make smoothies a must-have for your picky eater.Rich in Vitamins and MineralsWhen you toss fruits and veggies into a blender, you're creating a vitamin powerhouse. Whether it's the vibrant oranges bursting with vitamin C or leafy greens loaded with iron, smoothies help ensure your little ones get essential nutrients without even realising it. It’s like giving them a tasty health boost in every sip.High Fibre ContentSmoothies can be a fantastic source of fibre, especially when you include ingredients like oats or chia seeds. Dietary fibre is your child’s best friend, helping with digestion and keeping them feeling full longer. Plus, it’s a sneaky way to add some extra nutrition into their diets. Smoothies can help turn those fussy eaters into fibre fans.Antioxidant PropertiesWho doesn’t want to support their little ones’ immune systems? Smoothies made with berries, spinach, or other colourful fruits are loaded with antioxidants that fight off free radicals and keep those pesky colds at bay. It’s like a fun, fruity shield to help keep your kids healthy and happy.Supports HydrationGetting enough fluids is essential for growing kids, and smoothies can help. With a base of water, milk, or coconut water, smoothies are a tasty way to keep your little ones hydrated throughout the day. The added bonus? They’re so delicious, your picky eater won’t even notice they’re drinking their way to hydration.Boosts Energy LevelsSmoothies can provide a quick and easy energy boost that’s perfect for busy days. By blending fruits with protein sources like yoghurt or nut butter, you create a balanced snack that will keep your kids fueled for playtime, homework, or whatever adventure comes next. How To Incorporate Smoothies Into Picky Eater DietGetting your picky eater to enjoy smoothies can be a game changer! Here are some fun and easy ways to make smoothies a hit with your little ones.Introduce Smoothies with Favourite IngredientsStart with what they already love. If your child is a fan of bananas or strawberries, whip up a smoothie featuring those flavours. By combining their favourite fruits with a little yoghurt or milk, you’ll create a delicious drink that feels familiar and comforting. Once they’re hooked, you can sneak in some greens or other nutritious ingredients.Involve Them in the Smoothie Making ProcessLet your little ones get hands-on in the kitchen. Invite them to help choose ingredients and even measure them out for the blender. Studies show that kids who participate in meal prep are often in a better mood. It will make them more excited about the smoothie and also give them a sense of ownership. In addition, they might be more willing to try something they helped create.Start with Small ServingsWhen introducing smoothies to your picky eater, start with smaller portions. A mini smoothie is less intimidating and gives them a chance to taste without feeling overwhelmed. As they become more comfortable, you can gradually increase the size. Every sip counts.Use Smoothies as a Meal EnhancerSmoothies can be the perfect addition to any meal. Serve them alongside breakfast, lunch, or dinner for a fun and nutritious boost. They can even replace a sugary dessert, making mealtime more exciting. Your picky eater will appreciate the delicious flavour while you sneak in some extra nutrients.Experiment with TexturesTexture can be a big deal for picky eaters, so don’t be afraid to play around! Try adding oats for a thicker consistency or using ice to create a refreshing slush effect. You can also blend until super smooth or leave some bits for a chunkier texture—whatever gets your child excited about sipping.Decorate and Garnish for FunMake smoothies visually appealing with fun garnishes. Add a sprinkle of granola on top or serve with colourful straws. You could even create fun faces with fruit slices on the glass. Presentation matters, and a little creativity can make your smoothie feel like a treat rather than just a drink.Gradually Introduce New IngredientsOnce your picky eater is comfortable with smoothies, it’s time to get a little adventurous. Start adding in small amounts of new ingredients like spinach, kale, or avocados. You can even try different fruits or nut butters. Introduce these new ingredients slowly, so they have time to adjust to the flavours, and before you know it, they'll be sipping on some fantastic concoctions.3 Healthy Smoothie Recipes For Picky EatersBerry SmoothieA fresh and flavoursome smoothie for busy mornings. Make sure you complement the smoothie with something more substantial, such as some muesli, after arriving at your workplace. On less busy mornings it is better to have a more solid start to the day and to try some of the other breakfast recipes. This smoothie has some chia seeds added at the end, which swell up in the liquid and help you consume the smoothie more slowly. Type: Vegetarian, Gluten Free, BreakfastServes 1Prep Time: 5 minutes Cooking Time: 0 minutesIngredients¼ cup frozen mixed berries½ banana1 cup (250ml) skim milk1 tablespoon Greek yoghurtHandful ice cubes1 teaspoon chia seedsRecipeAdd the mixed berries, banana, milk, yoghurt, and ice cubes to a blender. Blend for 1-2 minutes until smooth. Pour into a glass and stir in the chia seeds. Enjoy! Lean Green SmoothieWhy not sneak in an extra serve of vegies first thing in the morning? This smoothie is even better if you make it with frozen fruit and veg, or alternatively make it the night before and store it in the fridge ready for the next morning. Make sure you complement the smoothie with something more substantial, such as some muesli, after arriving at your workplace. On less busy mornings it’s better to have a more solid start to the day and to try some of the other breakfast recipes. Remember that calories from a juiced or blended liquid are not as satiating as eating the whole food.Type: Vegetarian, Gluten Free, BreakfastServes 1Prep Time: 5 minutes Cooking Time: 0 minutesIngredients½ banana (frozen)1 large handful baby spinach (frozen)1 cup (250ml) skim milk1 tablespoon Greek yoghurtHandful ice cubes1 teaspoon hemp seeds (optional)RecipeAdd the banana, baby spinach, milk, yoghurt, ice cubes and hemp seeds to a blender. Blend for 1-2 minutes until smooth. Pour into a glass and enjoy! Strawberry Smoothie BowlSmoothie bowls are definitely a trend this summer. Make your own at home to ensure that you have a balanced breakfast that will keep you energised until lunchtime. You can follow our suggested toppings, or alternatively top with a quarter cup of a nutty muesli. Type: Vegetarian, Choose Gluten Free toppings if desiredServes 2Prep Time: 5 minutesCooking Time: 0 minutesIngredients1 frozen banana3 medium strawberries1 cup low fat Greek yoghurt1 cup skim milkHandful ice cubesToppings:2 teaspoons chia seeds2 tablespoons rolled oats1 tablespoon shredded coconut10 cashew nutsExtra strawberries if desiredRecipeIn a blender combine the banana, strawberries, yoghurt, milk and ice cubes. Blend until combined and smooth.Pour out the smoothie mixture between 2 bowls and work quickly to arrange the toppings on top. Serve immediately and enjoy!Wrapping UpSmoothies are a tasty and creative way to sneak essential nutrients into your picky eater's diet. With endless flavour combinations and fun presentation options, you can keep mealtime exciting. Just remember to maintain balance by pairing smoothies with wholesome meals for a well-rounded diet. Get your blender ready and enjoy the adventure of making delicious, nutritious smoothies that your little ones will love.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.

Snack time can be an adventure, especially if picky eating is mixed with sensory sensitivities. Research has shown that picky eating often connects with anxiety and sensory sensitivity, especially in children. And for kids who are sensitive to certain textures, smells, or flavours, finding snacks they enjoy can feel like a challenge. The good news is, there are plenty of healthy, sensory-friendly options out there that can turn snack time into something fun and tasty. In this article, we’ve rounded up some of the best healthy, sensory-friendly snacks for picky eaters that cater to different textures, tastes, and smells, so your little one can enjoy snack time without the fuss.Make Snack Time Fun with This Expert Guide!Tired of the snack time standoff with your picky eater? It's time to switch things up with easy, sensory-friendly snacks they’ll actually love! Healthy Snacks, Happy Kids by Dr Nick Fuller is your go-to guide for transforming snack time from stressful to smooth. Packed with creative ideas, including how to introduce texture-friendly foods, this book is full of expert tips for satisfying even the fussiest eaters—without sacrificing nutrition.Get your copy of Healthy Parents, Healthy Kids today and discover simple, sensory-friendly snack ideas that will make your little one’s taste buds happy!8 Top Healthy Sensory-Friendly Snacks For Picky EatersReady to know our kid-approved, nutritious options that make snack time a win for everyone? Here are our top 8 picks:Apricot Choc Oat BarsThese delicious bars are the ultimate on-the-go snack for picky eaters! Packed with the goodness of oats and the sweet touch of apricots and chocolate, they’re sure to please even the fussiest little taste buds. Make a batch ahead of time and package them individually, so you’re always prepared when hunger strikes. With these tasty bars in your snack stash, you’ll have a healthy, sensory-friendly option that’s ready whenever your child needs a quick bite.Type: Vegetarian, Vegan, Lactose Free, SnacksMakes 10 barsPrep Time: 10 minutesCooking Time: 15-20 minutesIngredients¾ cup pitted dates 1 cup water½ cup rolled oats¼ cup shredded coconut1 teaspoon cinnamon½ cup pumpkin seeds½ cup pepitas2 tablespoons chia seeds5 dried apricots, chopped into small pieces50g 70% dark chocolate, chopped into small piecesRecipePreheat the oven to 170°C and line a rectangular baking tin with baking paper.Place the dates and water into a small saucepan over high heat and cook for approximately 5 minutes until the dates start to dissolve into the water. Turn off the heat and use a fork to mash the dates into a thick lumpy mixture. Set aside to cool.Place all remaining ingredients into a mixing bowl, then stir through the date mixture until everything is well combined.Press firmly into the baking tin and smooth the top. Bake for approximately 15-20 minutes until set and browned on top. Allow to cool in the tin before slicing into bars. Enjoy!Banana and Chocolate Bliss BallsThese little bites of joy, also known as bliss balls, protein balls, or energy balls, are the latest craze in the healthy snack world, and for good reason. They’re not only a delicious treat but also a wholesome, filling option that satisfies that sweet tooth without the guilt. Perfect for picky eaters, these bliss balls pack a punch of flavor and nutrition, making them a great choice for those mid-afternoon cravings. Whip up a batch on the weekend and store them in the fridge for up to two weeks. Just remember to portion them out into containers—these tasty treats might disappear faster than you think.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 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. Tahini Chocolate CookiesGet ready for a treat that’s as quick to make as it is delightful to eat! These Tahini Chocolate Cookies are the perfect way to use up that leftover tahini from your pantry. With a rich chocolate flavor and a nutty twist, they’re sure to be a hit with picky eaters and grown-ups alike. Pro tip: freeze these cookies individually to help with portion control—trust us, they’re so delicious, they might just disappear in a flash. Whip up a batch, and enjoy a sweet snack that’s both tasty and a little bit healthier.Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, SnacksMakes 16Prep Time: 5 minutesCooking Time: 10-15 minutesIngredients½ cup tahini1 egg3 tablespoons honey3 tablespoons olive oil1/3 cup cocoa powder2 tablespoons almond mealSprinkle of salt½ teaspoon bi-carb soda1/3 cup 70% dark chocolate, cut into small chunks or chipsRecipePreheat the oven to 180°C and line a baking tray with baking paper. Add the tahini, egg, honey and olive oil to a mixing bowl and use a whisk to combine. Add the cocoa powder, almond meal, a sprinkle of salt and the bi-carb soda. Fold slowly and gently to combine. Fold in the dark chocolate chips. Spoon tablespoons of the mixture onto the baking tray and flatten slightly. Bake for 10-12 minutes. The outside should be crisp, but the centre of the cookie will still be slightly soft.  Allow cookies to cool slightly on the tray then enjoy!Lamington Bliss BallsWhen that sweet craving hits, these Lamington Bliss Balls are just what you need! They’re a perfect blend of chocolatey goodness and fruity flavour, making them an irresistible snack for picky eaters and anyone with a sweet tooth. If you’re making them for a gathering or as a gift, the recipe is super easy to double. Store them in the fridge for up to a week—but let’s be honest, they probably won’t last that long!Type: Vegetarian, Vegan, Lactose Free, SnacksMakes 10-12Prep Time: 10 minutes + refrigeration Cooking Time: 0 minutesIngredients15 pitted dates1 cup rolled oats3 tablespoons cocoa powder1 tablespoon chia seeds1 tablespoon dried cranberries or goji berries, chopped into small pieces1 tablespoon shredded coconut (optional)RecipePlace the dates in a small bowl and add enough warm water to just cover the dates. Allow to soak for 5 minutes. Add the soaked dates and a couple of tablespoons of the soaking water to a blender or food processor. Add the oats, cocoa powder and chia seeds and blend to combine. Add a little more water if necessary, to bring the mixture together. The mixture should be thick and does not need to be completely smooth. Mix in the chopped dried berries into the bliss ball mixture. Roll heaped teaspoons of the mixture into balls. Place the coconut onto a small plate and roll the bliss balls in the coconut to cover. Refrigerate for an hour or more until firm before serving. Enjoy! Banana Oat BarsThese bars are a tasty, sensory-friendly snack that picky eaters will love! Perfect for both kids and adults, they’re a healthy option to keep hunger at bay. Plus, they store well in the fridge for up to a week, so you’ll always have a quick, easy snack ready to go. Whether it’s a midday munch or an after-school bite, these bars are sure to satisfy without the fuss.Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 15 barsPrep Time: 10 minutesCooking Time: 30 minutes Ingredients2 overripe bananas1 egg1/3 cup olive oil2 tablespoons honey, plus extra to serve (optional)1 heaped tablespoon natural 100% peanut or almond butter1 cup rolled oats½ cup wholemeal self-raising flour1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)1 tablespoon sunflower seeds, plus extra to serve (optional)2 tablespoons goji berries, or other dried fruitRecipePreheat the oven to 180°C. Line a square baking tin with baking paper.  Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. Add in the olive oil, honey and peanut butter, and mix well to combine. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy.Choc TrufflesThese healthy chocolate truffles are a sensory-friendly treat that even the pickiest eaters will enjoy. They're a healthier spin on the classic truffle but just as indulgent. Perfect for a special occasion or when you want to treat your little one (or yourself) to something sweet. They’re also super easy to whip up, making snack time feel like a special moment without all the effort!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!Kale ChipsKale Chips are a crunchy, sensory-friendly snack that picky eaters might give a thumbs-up to. Kale is packed with nutrients, and when roasted into crispy chips, it makes a fun and healthy snack. No need for exact measurements here—it’s more about the process than a recipe. Just grab as much kale as you like, roast it up, and enjoy a guilt-free snack that’s perfect for kids and adults alike.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, SnacksServes: Choose your quantityPrep Time: 5 minutesCooking Time: 5 minutesIngredientsFreshly picked kale leaves, thick stems removedOlive oil sprayDried chilli flakesRoasted garlic flakesDried parsleySea saltRecipePreheat the oven to 180°C and line a baking tray (or as many trays as you need) with baking paper. Tear the kale leaves into large bite-sized pieces and spray with olive oil. Spread out in a single layer on the prepared tray.Mix together the chilli flakes, roasted garlic flakes, dried parsley and a good pinch of salt. Sprinkle this mixture over the kale leaves – it will stick to the olive oil and form a delicious coating on the kale. Bake for 5 minutes or until crisp and lightly coloured around the edges. These are best served warm from the oven rather than being kept for a snack later. The Bottom LineSnack time with picky eaters won’t have to be tricky with these healthy, sensory-friendly snacks. You’ll have plenty of options to keep even the fussiest little ones happy. From crunchy kale chips to sweet bliss balls, there’s a snack for every sensory need and taste bud. These easy, kid-approved recipes will make snack time less of a struggle and more of a win for both you and your child.Looking for even more ways to tackle picky eating beyond these sensory-friendly snacks? Check out our Feeding Fussy Kids articles for clever tips and food ideas to keep mealtime stress-free!Keep on top of things with expert tips, top strategies, exclusive 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.

Family gatherings are all about delicious food and even better company, but things can get tricky when there’s a picky eater at the table. Research reveals that many parents face picky eating with their children, noting that it impacts the flow and atmosphere of family meals as they try to keep everyone content.In this article, we’ll share simple and effective tips to help you manage mealtime with ease. Let’s explore ways to make your next family gathering more enjoyable for everyone.Tired of Family Gatherings with a Picky Eater? Here’s Your Solution!Family gatherings with a picky eater can feel overwhelming, but there’s help! Healthy Parents, Healthy Kids by Dr Nick Fuller, a top childhood nutrition expert in Australia, offers practical tips for handling these situations. This guide will show you how to turn family get-togethers into enjoyable occasions where everyone, even the fussiest eaters, feels included. Grab your copy of Healthy Parents, Healthy Kids today and discover how to make your next family gathering fun and stress-free for everyone!Is It A Good Idea To Take A Picky Eater To A Family Gathering?Taking a picky eater to a family gathering can be a positive experience for everyone. While it might feel a bit stressful at first, family events are all about connection and making memories—and your picky eater should be part of that! It's a great chance for them to explore new foods in a relaxed, supportive environment. Studies show that eating around others and observing them can encourage kids to try new things, especially when they see family members enjoying a variety of dishes.Family gatherings can help picky eaters feel connected and accepted. Whether they're sticking with their favourite chicken nuggets or trying a new dish, it's all about making memories together and fostering a positive attitude toward food.Pro Tip: You can take familiar snacks or dishes along to help ease any anxiety. By offering something they like, you’re giving them a sense of comfort while still encouraging them to expand their palate.Ideas To Handle Family Gatherings With A Picky EaterHere are a few handy tricks that can help you transform any gathering into a positive experience for everyone:Feed Your Child BeforehandOne easy way to ease the stress is to fill up your picky eater before the event. A hearty snack or small meal can keep them from feeling hungry and overwhelmed when faced with unfamiliar foods. Think of it as a tasty buffer to help them feel more relaxed and ready to mingle. In addition, it gives them a little extra energy to join in on all the fun!Talk to the HostA little communication goes a long way! Before the gathering, chat with the host about your child’s food preferences. This way, they can be prepared and know what to expect. Most hosts will appreciate the heads-up and may even be happy to whip up a dish that suits your picky eater’s taste. It’s a win-win!Request Simple FoodsDon’t hesitate to ask for simple food options. Most family gatherings offer a variety of dishes, and sometimes all it takes is a little guidance. Whether it’s plain pasta, a cheese platter, or a classic fruit salad, a quick request can help ensure your child has something they’ll enjoy. Need simple meal ideas for your next family gathering? These options are perfect for picky eaters.Bring Familiar FoodsYou know your picky eater best, so why not bring along some familiar foods? Packing a few of their favourite snacks can be a lifesaver. This way, you can relax knowing there’s something they’ll enjoy when mealtime rolls around. It can also help them feel more secure in the new environment.Looking for some ideas? Take a look at these quick and easy-to-prep meal options that picky eaters will appreciate.Prepare Your ChildBefore the big day, have a little chat with your child about the gathering. Explain who will be there, what they can expect, and highlight some fun activities. This preparation can help them feel more comfortable and excited about the event. And who knows? They might even surprise you by trying something new while they’re there.Plan ResponsesIt’s helpful to have a few responses ready for any comments or questions from family members about your picky eater. Prepare some fun and light-hearted answers to keep the conversation flowing and avoid any awkwardness. For instance, you might say, ‘They’re just waiting to find their favourite dish among all the delicious options!’ This can help diffuse any pressure and keep things positive.Affirm YourselfAs a parent, it’s easy to feel like you’re under a microscope during family gatherings. Remind yourself that every child is different, and it’s perfectly okay for your picky eater to have their unique tastes. Give yourself a little pep talk—you're doing a fantastic job! Embracing their quirks can help you enjoy the gathering without worrying about what others might think.Let Go of StressFamily gatherings are all about making memories, not stressing over food choices! Focus on enjoying the moment and connecting with your loved ones. If your picky eater only eats a few snacks, that’s perfectly fine. Take a deep breath, relax, and let go of any pressure to force them to try new things. After all, it’s about spending quality time together.Enjoy the EventOnce you’ve set everything in motion, it’s time to kick back and enjoy the event! Engage with family, play games, and savour the delicious food. Remember, this gathering is a chance to create lasting memories, and your picky eater is a part of that. So let the good times roll, and don’t forget to capture those fun moments.Involve Your ChildLastly, get your picky eater involved in the festivities. Encourage them to help with snack prep, pick out their favourite dish to share, or even set the table. A study review suggests that hands-on meal preparation not only boosts their interest in healthy foods but can also help them see nutrition in a positive light, which can make it more likely they’ll reach for the good stuff at mealtime. This little involvement can also improve their confidence and make them feel like an important part of the gathering. Final ThoughtsFamily gatherings are all about making connections and creating memories. It's all about embracing the moment and enjoying the time spent with loved ones. But they can be a bit tricky when you have a picky eater in the mix. With a little planning and some helpful strategies, you can turn these events into enjoyable experiences for everyone. From feeding your child beforehand to bringing along their favourite snacks and keeping communication open with the host, these tips can help ease any mealtime stress. Get ready to have fun and make your next family gathering a hit—picky eater and all!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.

Imagine spending hours planning a meal, only to watch your kid push it away with that all-too-familiar look of disgust. It’s frustrating, right? That’s where meal planning comes in as a real lifesaver—especially when feeding picky eaters. It saves time, cuts down on stress, and makes meals more balanced and enjoyable. By planning ahead, you can also include foods your child likes and avoid last-minute dinner dilemmas. In the end, it makes mealtime smoother and increases the chance that everyone finds something they’ll actually eat.In this article, we’ll walk you through smart, kid-friendly strategies to plan meals that even your pickiest eater will actually want to eat. From sneaky veggies to creative food hacks, we’ve got your back. Struggling with Meal Planning for Picky Eaters? Here’s Your Solution!Does planning meals for your picky eater feel like a never-ending challenge? It’s time for a new approach! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s leading childhood nutrition experts, is here to make meal planning a breeze. This guide is packed with easy-to-follow tips and practical advice on how to plan nutritious meals that even the fussiest eaters will enjoy.Transform stressful mealtimes into simple, balanced meals that even your pickiest eaters will enjoy. With Healthy Parents, Healthy Kids, you’ll gain the confidence to create dishes that nourish your children without the usual dinner time battles. Grab your copy today!6 Steps To Plan Meals For Picky EatersWhen you’ve got a picky eater in the house, meal planning can feel like a major puzzle. But don’t worry—we’ve got six easy steps to help you plan meals that work for everyone. 1. List All Accepted FoodsFirst things first—take inventory of the foods your child actually eats. Make a list of everything they currently accept, whether it’s a love for pasta, specific fruits, or those trusty chicken nuggets. This will be your go-to when planning meals. Knowing what’s already a hit will give you a strong starting point and help avoid those dreaded food battles.2. Create a Weekly Meal PlanNow that you’ve got your list of accepted foods, it’s time to get organised. Creating a weekly meal plan is a lifesaver when you’re dealing with picky eaters. Schedule meals ahead of time and aim for a balance of foods they like while sneaking in a few new options. This keeps the stress out of dinnertime and saves you from the ‘What’s for dinner? panic at 5 p.m.This handy guide to grocery items will help you put together a simple and stress-free weekly meal plan.3. Incorporate Safe FoodsEvery meal should include at least one ‘safe food’ or something you know they’ll eat without a fuss. This will help ease the pressure on trying new things and ensure they won’t go hungry. Mix safe foods with new or less familiar items to encourage them to expand their palate without totally freaking them out.4. Mix it Up with a VarietyIt’s tempting to stick to the foods you know they’ll eat, but try offering a variety to keep things interesting. Include different colours, textures, and food groups at each meal. Even if they only pick at something new, they’re still being exposed to different options, which can lead to more adventurous eating over time.5. Level Up Their FavouritesFor those days when your picky eater seems more open to trying something new, plan an ‘upgrade’ for their favourite foods. If they love plain pasta, try adding a sprinkle of cheese or a new sauce. Small changes like this can help them get used to new flavours without overwhelming them.Want to make meals even more fun? Check out these fun recipes to tempt your picky eater’s taste buds and make mealtime exciting!6. Introduce New Foods SlowlyRome wasn’t built in a day, and neither is a diverse palate. Introduce new foods slowly and without pressure. Start with small portions of new items alongside their favourites. It might take several tries, but the key is to keep exposing them to new tastes in a low-stress way. Patience is key!Things To Avoid While Planning Meals For Picky EatersWhen you're planning meals for picky eaters, it’s not just about what you do—it’s also about what you don’t do. To keep mealtime smooth, here are a few things you should consider avoiding:1. Overwhelming with ChoicesToo many options can leave your child feeling overwhelmed, leading to a flat-out refusal to eat anything. Instead of offering a full buffet, stick to 2-3 choices on the plate. Simple and straightforward keeps them focused, and less likely to turn mealtime into a standoff.2. Forcing FoodsIt’s tempting to push new foods, especially when you're trying to balance nutrition. But forcing them to take ‘just one bite’ can create negative feelings around the food. Keep it low-pressure. Encourage trying new things, but let them take the lead.3. Skipping RoutineKids do best with a routine, especially at mealtime. Skipping meals or serving food at different times each day can throw off their appetite and make them even pickier. Stick to a regular schedule to help them know what to expect and when.4. Neglecting PresentationLet’s face it—kids eat with their eyes first. If the plate looks boring, their interest drops. Think of creative ways to make the food look fun, like arranging it into shapes or serving it in colourful dishes. A little effort in presentation can go a long way in making new foods more appealing.5. Ignoring PreferencesWhile we want kids to try new things, completely ignoring their preferences can backfire. If they’ve made it clear they hate a certain food, it’s okay to hold off on it for a while. Work around their likes and dislikes to keep the peace at mealtime, but don’t stop gently reintroducing foods over time.To know more about how you can keep a positive attitude while dealing with picky eaters, check out our Resources at Feeding Fussy Kids.Wrapping UpPlanning meals for picky eaters doesn’t have to be a chore. By taking stock of their favourite foods, creating a structured meal plan, and introducing new items gradually, you can make mealtime a lot less stressful. Just remember to keep it simple, avoid overwhelming choices, and never force food. With a little creativity in presentation and respect for their preferences, you can turn your dining table into a space for enjoyable family meals. So grab your list, get cooking, and watch those picky eaters become more adventurous eaters—one bite at a time.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.