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.

Dessert is more than just a sweet treat—it’s a chance for kids to explore flavours and textures they enjoy. But let’s be real. Navigating dessert time with picky eaters can feel like walking a tightrope. How do you balance their sweet tooth with healthy choices? The good news is, it’s easier than you think. With a few smart strategies, you can make dessert time a win for everyone. Curious about how? Check out these handy tips to keep your little ones delighted—and mealtime stress-free.Mealtime Madness? Find Your Solution Today! Are family dinners more stressful than joyful? Dr Nick Fuller’s Healthy Parents, Healthy Kids is filled with practical advice on managing picky eaters and turning mealtime into a peaceful experience. You’ll learn how to make every meal enjoyable for the whole family. Get your copy of Healthy Parents, Healthy Kids now and make chaotic dinners a thing of the past!5 Ways To Give Desserts To Picky EatersTurning dessert into a win with picky eaters is all about a fresh approach. When you make it an adventure in taste and choice, you can spark their interest while keeping it both enjoyable and balanced. Here are five clever and engaging ways to give desserts to even the fussiest eaters:Incorporate Familiar FlavoursKids are creatures of habit, especially picky eaters. If they love the taste of vanilla or strawberries, use those flavours as your dessert base. Vanilla yoghurt parfaits with a sprinkle of granola or fresh strawberries can be just what they need to feel comfortable with trying something new. The trick is to ease them into dessert time with flavours they already love.Make Desserts InteractiveLet’s face it – picky eaters love having control over what they eat. So why not make dessert interactive? Set up a DIY dessert station where they can build their own fruit kebabs or create their own mini pizzas using healthy ingredients like berries, yoghurt, or even a drizzle of honey. When they get involved, they’re more likely to eat it and have fun while doing it!Offer Small PortionsBig servings can be intimidating for picky eaters. Instead of a huge slice of cake, offer bite-sized treats like mini muffins, small scoops of ice cream, or a couple of chocolate-dipped strawberries. Smaller portions keep things manageable and ensure they don’t feel overwhelmed. Plus, they can always come back for seconds if they’re feeling adventurous.Looking for tasty little bites your picky eaters will actually love? Check out this link for fun, small-portion recipes.Include Healthy IngredientsYou can have your cake and eat it too – by sneaking in healthy ingredients. From mixing avocado into chocolate mousse to adding chia seeds to pudding, there are endless ways to boost nutrition without compromising on taste. Try making fruit-based popsicles or blending up a smoothie bowl topped with granola. Your picky eater will enjoy their dessert while getting a dose of vitamins and minerals on the side.For creative ways to add a healthy twist to meals, check these fresh ingredient ideas perfect for picky eaters.Present Desserts CreativelySometimes, it’s all in the presentation! Make dessert look as fun as it tastes by using colourful plates, funky bowls, or even cutting fruit into fun shapes. Turn a basic fruit salad into a rainbow masterpiece with different colours and textures, or serve up yoghurt in a waffle cone for a sweet twist. A little creativity goes a long way in winning over picky eaters.What Is The Best Time To Give Dessert To Picky Eaters?Timing is everything when it comes to serving dessert, especially for picky eaters. Knowing the right moment can turn a simple sweet treat into a delightful experience. Some of the best times to serve up those delicious desserts are:After a Well-Balanced MealServing dessert right after a balanced meal is a great way to make sure your little ones are getting the nutrition they need. It’s like the cherry on top of a healthy dinner! Whether it’s a slice of pumpkin pie or a scoop of fruit sorbet, a sweet treat can be the perfect way to end a family meal on a high note.As a Reward for Trying New FoodsEncouraging picky eaters to try new foods can be a breeze when you dangle the sweet reward of dessert. After a brave taste of something unfamiliar, offer a small dessert like chocolate pudding or cheesecake bites. It’ll not only make them feel accomplished but also help them associate trying new things with a little sweet surprise.During Family Dessert NightsMake dessert a special occasion with dedicated family dessert nights. Choose a day each week to indulge in your favourite sweet treats together. It could be anything from vanilla cupcakes to homemade popsicles. This creates a fun routine that your picky eaters will look forward to, turning dessert into a joyful family affair.Afternoon Snack TimeWho says desserts are just for after dinner? Afternoon snack time is the perfect opportunity to serve a sweet treat! Think yoghurt parfaits with granola and berries or some baked apples drizzled with honey. It’s a great way to keep energy levels up while satisfying that sweet craving.Special OccasionsHolidays, birthdays, or even just a sunny Saturday can call for a delicious dessert celebration. Use these moments to pull out all the stops with show-stopping treats like strawberry shortcakes or lemon bars. Special occasions are perfect for making memories and enjoying the sweet side of life.6 Best Dessert Recipes For Picky EatersFinding the perfect dessert for picky eaters can be a fun adventure. We've rounded up a delightful collection of sweet treats that are sure to please even the fussiest of taste buds. Check out these ideas that will make dessert time the best part of the day.Apple StreuselApple streusel is a delicious treat that’s perfect for picky eaters. Enjoy warm apples topped with a delightful crumbly streusel that adds just the right amount of sweetness. This dish makes a fantastic snack or dessert, and it’s even a tasty breakfast option when paired with a generous spoonful of yoghurt. It keeps well in the fridge for a few days, so you can savour it cold or pop it in the microwave for a warm treat. Plus, it's dairy and lactose-free when served without the yoghurt, making it a great choice for everyone!Type: Vegetarian, Contains NutsMakes 3-4Prep Time: 10 minutesCooking Time: 25 minutes IngredientsOlive oil spray, for greasing3 pink lady apples, chopped into small piecesZest and juice of 1 lemon1 teaspoon cinnamon 1 ½ cups rolled oats3 tablespoons honey3 tablespoons almond butter Greek yoghurt, to serve (optional)RecipePreheat the oven to 180°C. Spray a small loaf tin with olive oil spray and set aside. In a mixing bowl combine the chopped apple, lemon zest and juice, and half of the cinnamon. Stir to combine. Transfer the apple mixture into the loaf tin. Spread the apples to cover the entire bottom of the tin. Add the rolled oats, honey, almond butter and the remaining half teaspoon of cinnamon into the mixing bowl. Stir well to combine. If your honey and/or almond butter are not liquid enough to stir easily, heat them gently in the microwave for 10 seconds at a time until runny. Sprinkle the oat streusel mixture over the top of the apples in the loaf tin. Place the loaf tin into the oven and bake for 25 minutes until golden. Divide the apple streusel into serving bowls, and top with a dollop of yoghurt. Serve immediately and enjoy!Festive Stuffed StrawberriesStuffed strawberries are a yummy addition to your dessert lineup, and they’re sure to impress even the pickiest eaters! These little bites are not only delicious but also super festive, with vibrant red strawberries decorated with green pistachios and red cranberries. They look like mini works of art! Just be sure to prepare them right before serving so they stay fresh and juicy. It’s the perfect sweet treat to add some colour and fun to your dessert platter.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipeUse a small sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. Chop the pistachios and dried cranberries into small pieces. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Stuffed DatesStuffed dates are a festive and impressive addition to any dessert platter! Not only are they naturally sweet, but they’re also perfect for picky eaters who love a little something different. These bite-sized delights can be made ahead of time and stored in the fridge for a few days, so they’re great for when you need a last-minute dessert option. Double or even triple the recipe if you’re hosting, because these are always a hit during the holiday season—or any time you want to impress!Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 datesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 Medjool dates10 almonds, roasted10 teaspoons 100% natural peanut butter¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipeUse a small knife to slice each date open lengthwise and remove the pit. You don’t want to cut all the way through the date, just along one side so that you can remove the pit. Stuff one roasted almond into each date, in place of the pit. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. Gently pinch each side of the date together to stick the edges together slightly.  Chop up the pistachios and dried cranberries into small pieces. Sprinkle the pistachios and cranberries over the stuffed dates, ensuring that they stick to the peanut butter filling. Arrange the stuffed dates onto a festive serving platter. Serve immediately and enjoy!Chocolate MousseTrust us—this chocolate mousse is going to be a game changer! There’s a secret ingredient that might surprise you… tofu! But don’t worry, you won’t even taste it. Trust the process, and by the end, you’ll have a rich, creamy dessert that even the pickiest eaters won’t be able to resist. It’s also vegan if you skip the optional yogurt topping and use dairy-free dark chocolate. So, go ahead and whip up this tasty treat—it’s perfect for satisfying a chocolate craving while keeping things a little lighter!Type: Vegetarian, Gluten FreeServes 6Prep Time: 10 minutesCooking Time: 0 minutes (+overnight refrigeration) Ingredients130g 85% dark chocolate300g silken tofu1 teaspoon vanilla essence2 tablespoons maple syrup 6 tablespoons plain yoghurt, to serve (optional)Fresh fruit, to serve RecipeBreak the chocolate into squares and microwave in 30 second bursts, stirring in between, until melted. Pour the chocolate into the bowl of an electric stand mixer fitted with a whisk attachment. Alternatively, you could use a blender or electronic handheld whisk. Add the silken tofu into the bowl of the mixer, along with the vanilla essence and maple syrup. Start the mixer on a slow speed. Once the ingredients are combined, increase the speed to medium-high. Continue to mix for at least 10-15 minutes until smooth. Scrape the bowl at regular intervals and continue to mix. Transfer the mousse mixture into 6 small glasses or ramekins. Cover and refrigerate for at least 4 hours, but ideally overnight. Before serving, top each mousse cup with a spoonful of yoghurt (optional) and fresh fruit. Serve immediately and enjoy!Apple CrumbleApple crumble is the ultimate cosy dessert when you’re craving something sweet after dinner. It’s warm, filling, and surprisingly healthy! This recipe is perfect for a big family dish, but if you’re flying solo, you can easily divide it by six to whip up a single serving. Want to get creative? Toss in some frozen berries or stone fruit with the apples for an extra fruity twist. It’s also a great way to use up any overripe fruit hanging around in your kitchen. Yum!Serves 6Prep time: 15 minutesCooking time: 15-20 minutesIngredients6 medium apples (you can use a variety eg. Pink Lady and Granny Smith)1/3 cup water1 teaspoon cinnamon1 teaspoon nutmegZest of 1 orange1 cup rolled oats½ cup desiccated coconut3 tablespoons olive oil¼ cup raw almonds, roughly chopped (Walnuts or macadamias also work well)Greek yoghurt, to serveRecipeRemove apple cores and roughly chop apples in bite sized pieces, keeping the skin on. Place chopped apples into a large saucepan with the water, cinnamon, nutmeg and orange zest.Cook apple mixture over a medium-high heat for approximately 10 minutes. Stir every few minutes, until the apples are heated through and tender. Pour the cooked apple mixture into a baking dish and set aside. Preheat the oven to 180°C.To make the crumble topping combine the oats, coconut and olive oil and mix together well. Spread the crumble mixture evenly over the top of the cooked apples in the baking dish. Sprinkle with the chopped almonds.Place the baking dish into the oven and cook for approximately 15-20 minutes until heated through and golden on top. Remove from the oven, and serve warm with a dollop of Greek yoghurt.  Mango Frozen YoghurtMango frozen yoghurt is the ultimate refreshing summer treat, perfect as an ice cream alternative! The best part? It only takes two minutes to whip up. You can make it on the spot when those cravings hit, or prep it ahead of time and store it in the freezer for later. Either way, it’s a sweet and tangy dessert that picky eaters (and everyone else) will love. Type: Vegetarian, Gluten FreeServes 2Prep Time: 2 minutesCooking Time: 0 minutesIngredients2 small mangoes, frozen (alternatively use store-bought frozen mango chunks)½ cup Greek yoghurtRecipeAdd frozen mango and yoghurt to a blender and blend for approximately 1 minute until ingredients are combined into a smooth soft serve consistency.Pour frozen yoghurt out of the blender and serve! Final ThoughtsHandling dessert with picky eaters is easier than it seems! With a little creativity and the right timing, you can turn dessert into a positive, rewarding experience that everyone looks forward to. Whether you’re sneaking in some extra fruit with stuffed strawberries or keeping it simple with a classic apple crumble, there’s always a sweet way to satisfy those selective taste buds. So go ahead, try out these tips, and make dessert time something to celebrate! After all, who doesn’t love a little sweetness in life?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.

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.