Some kids love fruit. Others act like you've offered them a lemon every time you suggest a banana. If you're dealing with a little fruit dodger, you're not alone. As it turns out, only 4% of Aussie kids aged 2–17 eat the recommended daily amount of fruit and veg.The good news? You don’t need fancy recpes or hours in the kitchen to change that. These quick snack ideas are simple, fun, and most importantly—picky-eater approved. Stick around for fruity combos that actually get eaten and not left to go mushy in a lunchbox.Power Up Snack Time with Fuss-Free Fruit IdeasIf your child turns up their nose at fruit, it could be why their energy dips throughout the day. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood nutrition expert, shares easy ways to introduce more variety into your child’s diet, so even picky eaters get the nutrients they need for steady energy and growth.Want practical tips that go beyond snack time? Grab your copy of Healthy Parents, Healthy Kids today.8 Quick Fruit Snack Ideas For Picky EatersFruit isn’t always a hit with picky eaters, but the way you serve it can really help. Research shows that kids are more likely to try fruit when it’s cut up into fun, bite-sized pieces, especially if it comes with something familiar like a dip. These quick fruit snack ideas make it easier to sneak in some nutrients without the mealtime battle, helping you hit those daily goals without the stress.Strawberry Banana MuffinsThese fruit-filled muffins are perfect for a quick snack at home or on the go, and they're a great way to tempt picky eaters with familiar flavours. The mix of banana and strawberry adds natural sweetness and moisture, making them a tasty, fuss-free option for snack time. You can keep a batch in the fridge for up to two weeks—ready whenever your child needs a fruit boost. Type: Vegetarian, Can be made Gluten Free by substituting a gluten free flourMakes 12 medium or 24 mini muffinsPrep Time: 5-10 minutesCooking Time: 20 minutesIngredients3 medium overripe bananas125ml Greek Yoghurt1 tablespoon honey2 eggs½ cup (approx. 100g) Strawberries, chopped into small pieces1 ¾ cup Wholemeal Self-Raising Flour 1 teaspoon baking powder1 teaspoon cinnamonRecipePreheat the oven to 180°C Mash bananas in a large bowl. Add Greek yoghurt, honey and eggs and mix well. Mix in chopped strawberries.  Add wholemeal flour, baking powder and cinnamon to the wet ingredients and fold to combine. Ensure there are no lumps of flour but be careful not to overmix as this will result in tough muffins. Spoon the mixture into a non-stick 12 hole muffin pan. Bake for 20 minutes until slightly golden and cooked through. Grilled Summer FruitThis snack idea is perfect for using up ripe or slightly bruised fruit, especially during summer when fresh produce is abundant. Grilling brings out the natural sweetness in stone fruit and other varieties, making them more appealing to picky eaters. Serve with a dollop of yoghurt for a refreshing snack, or add it to oats for a fruity breakfast upgrade. Type: Vegetarian, Gluten Free, Snacks, BreakfastServes 2Prep Time: 2 minutesCooking Time: 5 minutesIngredients2 large figs, halved1 large nectarine, halved and seed removed2 plums, halved and seed removed½ teaspoon honey2 tablespoons Greek yoghurtRecipePreheat the grill on the top of your oven to high and line a baking tray with baking paper. Arrange fruit on the tray with the cut side facing up. Use a pastry brush to dip into the honey and thinly spread over the cut side of the fruit.Place the tray into the oven under the grill. The fruit will take approximately 5-10 minutes to caramelise but keep an eye on it as it can burn quickly if left in too long.Serve fruit warm with Greek yoghurt and enjoy!Fruity Fig ToastRipe figs are a naturally sweet way to introduce new fruit to picky eaters, especially when they're in season. This recipe works beautifully as a sweet, fruit-forward breakfast or can be halved for a quick and satisfying snack. It's a simple way to offer variety while still keeping flavours soft and familiar. Type: Vegetarian, Breakfast, SnacksServes 1Prep Time: 5 minutesCooking Time: 0 minutesIngredients:2 slices wholemeal sourdough, or dark rye bread2 tablespoons cottage cheese2 small ripe figs, slicedHoney, to serveChia seeds, to serveRecipeToast the bread, then spread each slice with the cottage cheese.  Arrange sliced figs on top of the cottage cheese. Drizzle the figs with a small amount of honey and sprinkle a pinch of chia seeds over the top. Serve immediately and enjoy! Papaya BoatsPapaya is a naturally sweet tropical fruit that’s both satisfying and gentle on the stomach—great for encouraging picky eaters to try something new. This easy recipe pairs it with high-protein yoghurt for a refreshing snack or light breakfast option. It's a fuss-free way to add variety and nutrition to your child’s fruit intake.Type: Vegetarian, Gluten Free, Breakfast, Snacks, Contains NutsServes 2-4Prep Time: 5 minutesCooking Time: 0 minutesIngredients1 large papaya1 lime4 heaped tablespoons yoghurtHandful toasted muesli (e.g. IWL Morning Muesli or Nutty Tahini Granola)Handful pepitasRecipeUsing a large knife, slice the papaya in half. Use a spoon to scoop out all the black seeds in the middle of the papaya. Squeeze the lime juice over the papaya halves. Fill the hollow space in the papaya halves with the yoghurt.Sprinkle the toasted muesli and pepitas over the top. Serve immediately and dig in!Mini Banana PancakesThese mini pancake bites make a fun, kid-friendly snack that pairs perfectly with fresh fruit, honey, or yoghurt. They're best served warm and freshly made. Mini banana pancakes are ideal for turning snack time into a chance to introduce small portions of fruit in a way picky eaters might enjoy.Type: Vegetarian, Kid Friendly, Baby FriendlyMakes approx. 30 mini pancakesPrep Time: 5 minutes Cooking Time: 15 minutes Ingredients1 egg1/3 cup milk½ cup wholemeal self-raising flourSprinkle of cinnamonOlive oil cooking spray 2 bananas, sliced into around 1 cm piecesRecipeIn a mixing bowl whisk together the eggs and milk. Add in the flour and cinnamon, and whisk until no lumps remain. Spray a large frying pan with olive oil spray. Heat the frying pan over medium heat. Use a fork to dip the banana pieces into the pancake batter and drain off a little of the excess, then place into the frying pan. Fry for 2 minutes until the mini pancakes start to bubble, then flip over and cook for 1-2 minutes on the other side. Remove from the pan. Continue cooking the mini pancakes in batches until all of the banana slices and pancake batter have been used. Serve pancakes and enjoyBerry Frozen Yoghurt DropsThis frozen fruit snack is a refreshing make-ahead option that’s perfect for warmer days. It’s a great way to offer berries or other seasonal fruits in a fun, chilled format that picky eaters might find more appealing. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipePrepare 2 flat baking trays by lining with baking paper. Add the berries and the yoghurt to a small blender. Blend well until smooth.Use a teaspoon to dollop spoonful’s of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. Serve the yoghurt drops frozen and enjoy!Strawberry Shortcake Overnight OatsThese strawberry oats get their fun pink colour from the fruit, making them an eye-catching, snack-friendly option for picky eaters. You can mix things up with other red or pink fruits like raspberries or cherries, and even add a sprinkle of granola or nuts for texture. It’s a playful way to make fruit more appealing at breakfast or snack time. Type: Vegetarian, Kid FriendlyServes 2Prep Time: 10 minutes Cooking Time: 0 minutes (+overnight refrigeration)Ingredients6 large strawberries, plus extra to serve1 cup rolled oats1 cup milk½ cup Greek yoghurtHandful granola or roasted nuts, to serve (optional)RecipeChop the strawberries into small pieces. In a large bowl combine the chopped strawberries, oats, milk, and yoghurt. Stir well to combine. Cover and place into the fridge overnight.In the morning, divide the oats between 2 serving bowls. Slice the remaining strawberries and arrange on top of the oats. Sprinkle with granola or roasted nuts (optional). Serve immediately and enjoy!Sparkling Fruit StarsThese sparkling star snacks are a fun, festive way to get kids involved and interested in eating more fruit. They're healthy, hands-on, and a great option for picky eaters who enjoy playful presentation and a bit of sparkle during snack time. Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Kid Friendly Makes 6-8 starsPrep Time: 10 minutesCooking Time: 0 minutes IngredientsOne quarter of a watermelonOne half of a rockmelonOne half of a Honeydew melonAssorted star shaped cookie cutters (choose smaller sized cutters as they are easier to use)ToothpicksRecipeCut each of the melons into thick slices, approximately 1-2cm thick. You want to create slices with as much surface area as possible, to result in the most area for cutting out stars. Remove the skin and seeds. Use the star shaped cutters to cut out various sized melon stars. Arrange the largest stars on a serving platter. Top with medium sized stars, followed by the smallest stars on top. Secure the sparkling star stacks with a toothpick. Serve immediately and enjoy!Want to help your child try new fruits beyond apples and bananas? These 6 simple exotic fruit recipes are a fun way to add variety and boost their nutrition without the usual fuss.Summing UpFruit snacks don’t have to be boring or a battle. With a little creativity, you can turn everyday fruits into fun, tasty, and fuss-free options that even picky eaters will be excited to try. From freezer-friendly treats to colourful breakfast bites, these ideas make it easier to boost your child’s fruit intake and support their energy, focus, and growth—one snack at a time.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Some kids can survive on nothing but crackers, cheese, and the occasional banana. Sound familiar? While it might seem harmless in the short term, picky eating can seriously zap a child’s energy. Food isn't just fuel; it powers everything from playground sprints to brain power during math class.In fact, studies found that about 20–30% of young children are classified as picky eatersand those kids often fall short on key nutrients like iron, zinc, and B vitamins, which are essential for energy. Another report highlights that poor nutrition is directly linked to fatigue, difficulty concentrating, and slower physical growth.In this article, we’re discussing how picky eating can affect your kid’s energy levels, what long-term habits to watch out for, and simple ways to naturally boost their stamina—no food fights required.Boost Your Child’s Energy, One Mealtime at a TimeIf your child’s low energy has you scratching your head, picky eating might be the missing puzzle piece. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood obesity expert, is packed with simple strategies to expand your child’s diet and help them get the nutrients they need to stay energised. This isn’t just about ending mealtime battles. It’s about fueling your child’s body and brain with the right foods to support focus, stamina, and growth.Ready to take the first step toward calmer meals and more energetic days? Grab your copy of Healthy Parents, Healthy Kids now.The Link Between Food and EnergyFood equals energy—simple, right? But here's the twist: not all foods provide the sustained energy kids need. A handful of crackers might silence a grumbling tummy, but it won't keep a child energised through school, sports, and playdates.Children require a balanced mix of complex carbohydrates, protein, healthy fats, and essential vitamins to stay focused, fuel their muscles, and avoid the dreaded afternoon crash. When their diet revolves around just a few ‘safe’ foods, which are often low in nutrients, they're more likely to experience energy slumps.According to the Australian Dietary Guidelines, children aged 4–8 years should aim for:1½ serves of fruit4½ serves of vegetables1½–2 serves of dairy4 serves of grains1½ serves of lean meats, eggs, nuts, seeds, or legumesHowever, a study looking at what Aussie kids eat during school hours found that nearly half of their energy intake came from discretionary foods—that’s the stuff high in saturated fat, sugar, and salt. On top of that, most kids didn’t even get one proper serve of veggies, meat, or dairy during the school day.Relying too much on these low-nutrient snacks can lead to energy dips, making it harder for kids to focus or stay active. That’s why a balanced, varied diet is so important; it helps keep their energy up and supports healthy growth.Struggling to keep your picky eater energised throughout the day? Discover simple ways to balance their diet and boost energy in our article How to Balance a Picky Eater’s Diet.7 Ways Picky Eating Affects Energy LevelsWhen kids limit their food choices, it doesn’t just affect mealtimes but also how their bodies perform throughout the day. From iron and protein to hydration and vitamins, every missing piece can make a difference in how energised (or exhausted) they feel. Below are seven key ways picky eating can drain your child’s energy levels.1. Low overall calorie intakeIf your child eats like a bird, they may not be getting enough calories to fuel their daily activity. Kids aged 4–8 typically need 1,200–1,600 calories a day, depending on their activity level. Constantly skipping meals or eating tiny portions leads to tiredness and crankiness.2. Lack of iron leads to tirednessIron is essential for carrying oxygen to the body’s cells. Without enough, fatigue creeps in fast. Studies show that iron deficiency is one of the most common nutrient deficiencies in kids, and picky eaters are at higher risk.3. Low protein slows muscle recoveryProtein isn’t just for gym buffs. Kids need it to repair muscles and tissues after active play. If their meals revolve around pasta, toast, and fries, they’re missing out on a steady protein supply, which can leave them sore and sluggish.4. Skipping meals causes energy dipsNo breakfast? Big mistake. Skipping meals, especially in the morning, causes major drops in blood sugar, leading to energy crashes, irritability, and trouble concentrating in school.5. Too many sugary snacks cause crashesWe get it—sugar is tempting. But too many sweet treats lead to blood sugar spikes, followed by energy crashes. It’s a short burst of zoomies followed by a hard crash on the couch.6. Not enough B vitamins affects staminaB vitamins (like B12, B6, and folate) help convert food into energy. Without enough of them, kids might feel sluggish or worn out. These vitamins are mostly found in whole grains, dairy, meat, and leafy greens, not exactly picky-eater favourites.7. Dehydration from avoiding water reduces energyJuice, milk, or nothing at all? Some picky eaters steer clear of plain water. But dehydration, even mild, can cause fatigue and reduced focus. Kids need around 5–8 cups of water daily, depending on age and activity.5 Long-Term Effects of Picky EatingA tired kid is one thing, but if picky eating becomes a long-term habit, it can lead to more serious problems.1. Poor growth and developmentKids grow fast, and they need fuel to do it. Inconsistent eating or nutrient-poor diets can lead to slowed growth or delayed milestones.2. Weakened immune systemNutrients like vitamin C, zinc, and protein help the immune system fight off colds and infections. If your child seems to catch everything going around, their picky eating could be part of the reason.3. Delayed learning and focus issuesLow energy = low focus. Studies show that poor nutrition is linked to lower academic performance and attention difficulties.4. Risk of nutrient deficienciesCalcium, iron, zinc, vitamin D—picky eaters are more likely to fall short on these. Over time, deficiencies can lead to bigger health concerns like anemia or weakened bones.5. Ongoing unhealthy eating habitsPicky eating isn’t just a phase for every child. Without support, habits can stick around into the teen years or even adulthood, making healthy eating feel like a constant battle.How to Help Boost Energy NaturallyHelping your child eat better doesn’t mean forcing spinach down their throat. It’s about small changes that add up to big energy boosts.1. Add more variety slowlyDon’t overhaul everything overnight. Try adding one new food a week—served alongside something familiar. Repeated exposure can actually help kids warm up to new foods.2. Focus on whole foodsThe closer food is to its natural form, the more nutrients it delivers. Think bananas over banana chips, or roast chicken over nuggets.3. Encourage water instead of sugary drinksMake water fun! Use colourful cups or straws, or add slices of fruit for natural flavour. Even mild dehydration can drain energy and affect focus.4. Include protein in every mealEggs at breakfast, yoghurt at snack time, beans at dinner—it all counts. Protein helps keep energy steady and supports growth.Is your child missing out on essential nutrients due to picky eating habits?  Learn how to bridge the nutritional gap with smart, natural, nutritious solutions in our article Nutritional Supplements for Picky Eaters: A Practical Guide to Ensure Proper Nutrition.Final ThoughtsPicky eating might seem like just a food quirk, but it can take a real toll on your child’s energy levels and their overall health. From low iron to missing out on hydration, the impact adds up. But the good news? A few simple tweaks to your routine can make a world of difference. More energy. More fun. Fewer meltdowns. And that’s a win for everyone.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Kids love to snack. Research shows toddlers get more than a quarter of their daily energy intake from snacks alone. But if you’ve got a picky eater on your hands, finding snacks they’ll actually touch (let alone enjoy) can feel like you're spinning your wheels. A study found that nearly 50% of kids are considered selective eaters. So if snack time feels like a guessing game at your place, you’re definitely not imagining it.This list of simple snack ideas keeps things easy, tasty, and low-fuss. We’re talking quick options you can whip up with what you’ve already got at home—no Pinterest-worthy presentation needed.Struggling with Snack-Time? Try These Simple Wins for Picky Eaters!Finding snacks your picky eater will actually eat and enjoy doesn’t have to be hard. Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with easy snack ideas that are both nutritious and toddler-approved. It’s a helpful guide for turning snack time into something you both look forward to.Grab your copy of Healthy Parents, Healthy Kids today and make snack time simple, stress-free, and satisfying!6 Tasty Snacks For Picky EatersSnack time doesn’t have to be a standoff. These ideas are simple, tasty, and designed to win over even the fussiest little food critics.Lamington Bliss BallsThese choc-berry flavoured bliss balls are a fantastic addition to your list of simple snacks for picky eaters. Toddlers will love the sweet taste, and you’ll love that they’re a healthier option when you need to curb those sugar cravings. You can double the batch if you're prepping for a playdate or need a quick homemade gift. Just pop them in the fridge—they’ll keep for up to a week, making snack time a breeze.  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.Apple and Cinnamon MuffinsThese muffins are stuffed with chunks of apples, which makes them delicious and perfect for picky eaters. If you have apples that have gone a bit soft or bruised, you could use them up in this recipe. Pink lady apples would also work well and make for a slightly sweeter muffin.Type: Vegetarian, SnacksMakes 12Prep Time: 5 minutesCooking Time: 20 minutesIngredients2 eggs1 cup Greek yogurt2 tablespoons honey4-5 green apples, 2 grated and 2-3 chopped into small pieces1/2 cup sultanas1 cup wholemeal self-raising flour½ cup rolled oats, plus extra for sprinkling1 teaspoon baking powder½ teaspoon bicarb soda2 teaspoons cinnamonSprinkle of saltRecipePreheat the oven to 190°C. In a medium bowl or jug lightly whisk the eggs. Add in Greek yoghurt, honey, grated and chopped apples and sultanas. Stir to combine.In a large mixing bowl combine the flour, rolled oats, baking powder, bicarb soda, cinnamon and a sprinkle of salt. Make a well in the centre of the dry ingredients and pour in the wet ingredients. Gently mix until there are no lumps remaining. Try not to overmix as this will result in tougher muffins.Spoon the mix into a 12-hole non-stick muffin tray, filling each one to the top. Sprinkle the tops with reserved rolled oats. Place into the oven and bake for approximately 20 minutes until lightly golden on top. Enjoy!Lemon Loaf CakeThis loaf cake is a perfect treat to have for morning or afternoon tea on special occasions. Simple and easy to prepare, this is definitely a must have snack for a family with picky eater. Type: VegetarianServes 8Prep Time: 5 minutesCooking Time: 45 minutesIngredients1 cup plain Greek yoghurt 3 eggs½ cup honey½ cup olive oil2 lemons – juiced, plus 2 teaspoons lemon zest1 ½ cups self-raising wholemeal flour½ teaspoon saltRecipePreheat the oven to 180°C and line a 24 cm loaf tin with baking paper or olive oil spray.In a medium mixing bowl add the yoghurt, eggs, honey, olive oil, lemon juice and lemon rind. Use a whisk to combine. In another mixing bowl, combine the flour and salt. Make a well in the centre and pour in the wet ingredient mix. Use a whisk to slowly incorporate everything together, ensuring there are no lumps. Pour the mixture into the loaf tin and bake for approximately 45 minutes, until slightly golden and cooked through (check the cake is cooked by inserting a wooden skewer into the middle, if it comes out clean then the cake is cooked). Tasty Tomato Toasts This simple take on bruschetta makes a great snack for picky eaters and works any time of day—breakfast, brunch, or even a light dinner. With fresh flavours and easy-to-love toppings, it’s a fun way to sneak in extra veg without the fuss. Type: VegetarianServes 2Prep Time: 10 minutesCooking Time: 0Ingredients4 slices whole grain bread Small punnet mixed baby tomatoes1 teaspoon balsamic vinegarFew sprigs of parsley½ cup reduced fat cottage cheeseSprinkle of salt and pepperRecipeRoughly slice the tomatoes and place into a small bowl. Add the balsamic vinegar and parsley, then set asideToast the bread to your liking. Spread the cottage cheese evenly between the slices.Top with the tomato mixture and drizzle any of the remaining balsamic from the bowl over the top of the toasts.Season with salt and pepper and enjoy!Kimchi PancakeKimchi is a staple in Korean cuisine and has become a popular pick in the West thanks to the growing buzz around gut health. It’s a fermented dish, usually made with cabbage, chilli, garlic, and ginger, that gets its tangy kick from good bacteria doing their thing during fermentation. These live cultures help support a healthy gut, but it’s not just kimchi doing the heavy lifting. Whole Grains and everyday veg are gut-friendly too, so even if your picky eater isn’t into bold flavours yet, there are plenty of gentle ways to build up their gut health. You can find kimchi in most major supermarkets or Asian grocers.Type: Lactose freePrep time: 5 minutesCooking time: 12 minutesServes 4Ingredients2 cups (400g) kimchi (cabbage variety), chopped½ cup kimchi juice and water (use the juice from the container the kimchi comes in topped up with water)1 teaspoon sea salt1 teaspoon sugar (any variety)1 handful beansprouts1 cup (160g) plain or self-raising wholemeal flourOlive oil spray RecipePlace all the ingredients (except olive oil spray) in a large bowl and mix together well. Add ½ cup (125ml) of water to the bowl and combine. Heat a large frying pan over medium heat and spray with olive oil.Pour half the mixture into the pan and cook for 3 minutes or until the bottom of the pancake sets and is easy to flip. You may start to see bubble appearing on the top raw side of the pancake, which is a sign it is ready to flip. Flip the pancake over and cook the other side for 3 minutes or until set and lightly golden.Slide the pancake onto a plate and cover to keep warm.Repeat steps 2-4 with the remaining mixture to make a second pancake. Cut each pancake in half to serve four people.Strawberry Banana SantasA super cute and easy Christmas time snack. Perfect for children and perfect for festive entertaining. Type: Vegetarian, Gluten Free, Kid Friendly Makes 12Prep Time: 10 minutes Cooking Time: 0 minutes Ingredients12 medium sized strawberries1 large banana 2 tablespoons cottage cheese24 black sesame seedsRecipeSlice the stem/leaves off the strawberries to create a flat base for each strawberry. Make another slice parallel to the base, approximately half a centimetre thick. Slice the banana into 12 slices, approximately half a centimetre thick. Place the bottom piece of a strawberry onto a plate. Spread with some cottage cheese to create Santa’s beard. Top with one slice of banana, then the remaining piece of strawberry.  Top each strawberry ‘hat’ with a small dollop of cottage cheese. Arrange two black sesame seeds as ‘eyes’ onto the slice of banana. Repeat with the remaining ingredients to create 12 Santas.Serve immediately and enjoy!Wrapping UpFeeding picky eaters doesn’t have to mean cycling through the same three snacks on repeat. With a few simple ideas and a bit of creativity, you can offer options that are both tasty and nutritious—without the mealtime drama. Whether it’s a sweet bliss ball, a fresh take on bruschetta, or even a small taste of something new like kimchi, every snack is a chance to expand their palate (even just a little). Keep things relaxed, offer variety, and let curiosity lead the way.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Many picky eaters struggle with texture sensitivity, which can make mealtime a bit of a challenge. Studies show that children with texture sensitivity may reject foods with certain consistencies, such as crunchy or slimy textures. The good news is that soups are a perfect solution—they blend ingredients into a smooth, uniform texture, making it easier for kids to accept new flavours without the discomfort of unwanted textures. These easy soup recipes are designed to reduce the texture challenge, turning mealtime into an enjoyable experience. Keep reading for some fun and simple ideas.Soup-Time Struggles? Easy, Kid-Approved Recipes Are Here!If your child turns away from anything with a spoon, it’s time to get creative. Healthy Parents, Healthy Kids by Dr Nick Fuller is filled with simple, tasty soup recipes designed to win over picky eaters. These easy-to-make dishes are perfect for introducing new flavours and textures without the stress.Make mealtimes fun and nutritious! Grab your copy of Healthy Parents, Healthy Kids and start serving up soups they’ll love. 5 Soup Recipes For Picky KidsIf your little one’s taste buds are more sensitive to textures than flavours, soups can be a game-changer. By blending ingredients into a smooth, creamy base, soups remove the worry of crunchy or slimy textures that picky eaters tend to avoid. This makes it easier to introduce new flavours while keeping the meal soft and comforting. Now, let's dive into some delicious and kid-friendly soup recipes that will please even the pickiest of eaters.Butternut Pumpkin SoupUsing butternut pumpkin for this recipe creates a sweet and creamy soup. A perfect dish as the weather starts to get cooler. Soup is also great to make in a large batch and store in the fridge or freezer for pre-made meals throughout the week. Serve with crispy toasted wholemeal bread if desired. Type: Vegetarian, Gluten FreeServes 6Prep Time: 10 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 garlic clove, crushed1 onion, diced1 large butternut pumpkin, approximately 1kg, peeled and diced3 small slices fresh turmeric (skin on), or 1 teaspoon dried turmeric1 teaspoon cumin1 litre vegetable stockCracked black pepperGreek yoghurt to serve, if desiredRecipeHeat a large pot over medium heat. Add the olive oil, garlic and onion. Cook for 5-10 minutes until softened. Add the chopped pumpkin to the pot along with the turmeric and cumin. Stir to combine and cook for a couple of minutes. Pour over the vegetable stock and turn up the heat to bring to the boil. Reduce the heat and allow the soup to simmer for 15 minutes or until the pumpkin is tender and falling apart when stirred.  Remove the soup from the heat and use a stick blender to blend the soup until smooth. Alternatively, allow the soup to cool slightly before blending in batches in a blender. Return the soup to the heat to ensure it is heated through before serving. Divide between serving bowls and top with a dollop of Greek yoghurt and cracked black pepper. Enjoy! Pantry SoupWe are all guilty of hoarding canned foods in our pantries, so this is a recipe that will help you use up some of those cans. It is also perfect when you haven’t been grocery shopping recently, as it only requires some pantry staples. If you do not have any carrots, you can leave them out, and you can replace the tomato paste with some passata, depending on what is in your cupboard. Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 4-6Prep Time: 5 minutesCooking Time: 30 minutesIngredients1 tablespoon olive oil1 onion, diced1 garlic clove, crushed1 large carrot, diced1 teaspoon dried oregano1 tablespoon tomato paste1x 400g tin tomatoes1L vegetable stock1x 400g tin chickpeas, drained and rinsed1x 400g tin lentils, drained and rinsedChopped parsley, fresh or driedCracked black pepperRecipeHeat a large saucepan or pot over low to medium heat. Add the olive oil, onion and garlic and sauté for 5 minutes until softened. Stir in the carrot and oregano and cook for a further 5 minutes. Add the tomato paste and tin tomatoes and stir through. Add the vegetable stock and bring soup to the boil. Reduce the heat and simmer for 10-15 minutes. Add in the chickpeas and lentils and stir through the soup. Cook for a further 5-10 minutes until heated through. Stir through the chopped parsley and black pepper. Serve and enjoy!Leek and Potato SoupLeek and potato soup with a twist – the addition of fennel. Fennel adds a lovely flavour to this simple and creamy soup. Soup works well when made in large batches and stored in the fridge or freezer for future meals. This soup would also be great with some chunks of white fish, thrown in at the end of the recipe and simmered for a couple of minutes in the soup to cook through. Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 large leek, thinly sliced1 large bulb of fennel, chopped1L vegetable stock4 large potatoes, peeled and chopped1 tablespoon parsley100ml milkCracked black pepperRecipeHeat a large saucepan or pot over medium heat. Add the olive oil, leek and fennel. Reduce heat to low and cook for 10 minutes until softened, stirring occasionally. Pour in the vegetable stock and add the potatoes. Increase the heat to medium and bring the soup to a simmer for 15-20 minutes until the potatoes are softened. Remove approximately half of the soup and add to a blender with the parsley, then blend until smooth. Pour this back into the pot with the remaining soup. Add in the milk and simmer for a couple more minutes.  Serve the soup with cracked black pepper and a sprinkle of parsley. Enjoy!Spicy Sweet Potato SoupThe sweet potato and carrot give this soup a lovely, vibrant orange colour, as well as a hit of vitamins. The spices make this soup lovely and warming, perfect for colder days and picky kids will surely love.Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 onion, diced1 teaspoon ginger, minced1 clove garlic, minced3 carrots, chopped1 large sweet potato, chopped1L vegetable stockHandful coriander leaves, chopped1 teaspoon chili flakesCracked black pepperGreek yoghurt, to serve RecipeHeat a large saucepan or pot over medium heat. Add the olive oil and onion and cook for 5 minutes, stirring every few minutes. Stir through the minced ginger and garlic. Add in chopped carrots and sweet potato then cook for another couple of minutes. Sprinkle in the coriander, chili flakes and pepper. Pour in the vegetable stock and turn up the heat to high to bring the soup to a boil. Once boiling, reduce the heat and simmer the soup for 15-20 minutes until vegetables are tender. Remove approximately half of the soup and blend with a stick blender until smooth. Pour this back into the pot over the heat and stir through with the remaining soup, so that there are still vegetable chunks remaining. Add extra water if the soup is too thick. Serve the soup with a dollop of Greek yoghurt and an extra sprinkle of chilli flakes if desired. Enjoy!Sweet Potato, Tomato and Chickpea SoupThis is another very simple recipe to cook overnight in a slow cooker on low heat, which takes away the burden of having to keep an eye on the stove for a couple of hours when using a saucepan.Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 3-10 hours in a slow cookerIngredients1 brown onion, chopped finely2 garlic cloves, crushed3 baby eggplants (or 1 large eggplant), cut into bite-sized pieces1 medium sweet potato, peeled and cut into bite-sized pieces1 zucchini, cut into bite-sized piecesFreshly ground black pepper1x400g tin whole or chopped tomatoes1x400g tin chickpeas, drained and rinsed1 litre vegetable stock2 tablespoons finely chopped flat-leaf parsleyOlive oil, for cookingRecipeHeat some oil in a frying pan and add onion and garlic. Cook on medium heat for three minutes, or until lightly browned.Turn your slow cooker on low heat.Transfer all the vegetables to the slow cooker and add the tinned tomatoes, chickpeas, and stock. Cook on low heat for 6-10 hours (this soup will be sufficiently cooked after 3 hours if you are pushed for time).Using a potato masher, mash the mixture together. You can leave some chunks of cooked vegetable whole. Stir in the chopped parsley, season with black pepper, and serve. If soup isn’t cutting it, why not try rice? It’s another great option that helps balance textures, making mealtime a bit easier for picky eaters. Check out this article for more tips!Final ThoughtsMealtime doesn’t have to be a battle, especially when you have soups on your side. By embracing smooth textures and flavoursome ingredients, you can make eating enjoyable for picky kids without the stress. These simple and delicious soup recipes not only appeal to fussy eaters but also offer a fun way to introduce new ingredients. With a little creativity, you’ll turn mealtime into something your child looks forward to, one spoonful at a time.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Let’s be honest: getting a toddler to eat meat can feel like you’re a star in your own episode of MasterChef: Picky Eaters Edition. One minute they’re nibbling on a meatball like a mini foodie, and the next, they’re flinging chicken across the room like it’s part of the décor. If this sounds familiar, you’re not alone.In fact, studies show that up to 50% of toddlers are considered picky eaters, and meat is often the first thing to get rejected. Research also found that most toddlers aren’t meeting their daily iron needs, and low meat intake, particularly red meat, is a big reason why.The good news? You don’t need to stress. There are plenty of simple strategies that can help, even if your toddler turns into a food critic at dinner. From texture issues to toddler-sized power struggles, we’ll cover why meat might be getting the cold shoulder and what you can do to turn things around.Toddler Saying No to Meat? Here’s Help That Actually WorksIf your toddler refuses meat, you’re definitely not the only one dealing with it. Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical tips and clever swaps to help boost protein without the mealtime drama. It’s packed with ideas to keep nutrition on track—even when meat is off the menu.Get your copy of Healthy Parents, Healthy Kids and feel more confident at mealtimes, meat or no meat.6 Common Reasons Toddlers Refuse MeatSome toddlers go off meat completely, and it’s not just a random phase. Let us break down what might be going on.Dislike of TextureMeat can be chewy, stringy, or dry, especially if it's overcooked. Toddlers are still figuring out textures, so meat might feel too weird or too much to handle.Preference for Other FlavoursSweet potato? Yum. Plain chicken breast? Eh, not so much. Toddlers are naturally drawn to sweet, mild flavours. Meat can seem too bland, too strong, or just not as exciting.Difficulty ChewingChewing takes effort. If a toddler is still getting the hang of their molars, meat might feel like hard work compared to soft foods like yoghurt or mashed veggies.Slow IntroductionIf meat wasn’t introduced early (ideally around 6 months when solids begin), it might feel foreign. According to the Australian Infant Feeding Guidelines, early introduction of iron-rich foods, including meat, helps kids accept them more easily.Overwhelming Portion SizesBig chunks of steak or chicken can feel like a mountain on their plate. If it looks too big, they might not even try.Autonomy and Control IssuesToddlers love saying no, and food is one of the few things they can control. Refusing meat might be less about the meat and more about asserting independence.What Happens When Toddlers Don’t Eat Meat?Meat isn't essential for every child, but it does make things easier when it comes to key nutrients. If your toddler is skipping it regularly, here’s what to keep an eye on:Protein DeficiencyProtein is vital for growth and tissue repair. Most toddlers need about 13-14 grams of protein a day, roughly the amount in one egg, a slice of cheese, and a few bites of chicken.Iron DeficiencyIron is essential for energy and brain development. A study found that iron deficiency is common in toddlers who don’t eat meat. Symptoms include fatigue, pale skin, and frequent illness.Lack of Essential Amino AcidsMeat contains complete proteins, meaning all nine essential amino acids. Plant proteins often lack one or more, so mixing different sources is important for veggie eaters.Low Intake of B VitaminsMeat is a top source of B12, which helps with nerve function and red blood cell production. B12 is only found in animal products, so vegetarian toddlers may need supplements.Reduced Omega-3 Fatty AcidsRed meat and oily fish contain omega-3s, which are great for brain development. While there are plant-based options like chia and flax seeds, the conversion rate in the body is lower.If your child isn't getting enough nutrients from food, certain supplements can help fill the gap. Read this article to find out more.10 Smart Ways to Encourage Meat ConsumptionYou don’t need to push, bribe, or beg. These tried-and-tested tips can make meat a little more toddler-friendly.Don’t Force ItPressure can backfire. Let them explore meat without expectations. Even touching it is a step forward.Repeated ExposureIt can take 10–15 tries before a toddler accepts a new food. Keep offering small tastes without making a fuss.Small PortionsCut meat into tiny pieces—think pea-sized. It’s less intimidating and easier to chew.Serve with DipsMeat plus hummus, tomato sauce, or avocado mash? Now you’re talking. Dips make everything more fun.Use Minced MeatMinced beef, chicken, or lamb is easier to chew and can be mixed into pasta, rice, or soft tacos.Offer Soft MeatThink slow-cooked lamb, tender chicken thigh, or pulled pork. Soft textures are toddler-approved.Involve Your ChildLet them help with shopping, mixing, or plating their food. Kids are more likely to eat something they helped create.Provide Protein AlternativesEggs, tofu, beans, lentils, cheese, and yoghurt are all solid alternatives if meat is still a no-go.Set an ExampleIf you're enjoying meat at the table, your toddler might copy you. Toddlers are master mimics.Eat TogetherFamily meals create a relaxed vibe. Seeing others eat the same food encourages toddlers to give it a go.Summing UpMeat refusal isn’t the end of the world; it’s often a phase or a sign your toddler needs a bit of support. Understanding the why behind it makes it easier to find a solution that works for your family. With the right strategies (and a little patience), you’ll be back to stress-free mealtimes in no time.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Toddlers can be total legends when it comes to avoiding fruit—one whiff of a banana and suddenly it’s chaos. But here’s a sneaky trick: smoothies. They’re colourful, fun, and best of all, you can hide all sorts of goodness inside.According to the Australian Health Survey, over 95% of children aged 2–4 don’t eat the recommended daily servings of fruit and veggies. That’s where smoothies come in. They’re a super simple way to boost fibre, vitamins, and hydration, without the dinner table standoffs.In this article, we’ve put together a list of fruit smoothie recipes that even the pickiest toddler might actually finish. They’re quick to make, easy to tweak, and just the right mix of sweet and nourishing. Let’s get blending!Got a Toddler Who Hates Lumpy Textures? Smoothies to the Rescue!If your little one avoids fruits because of how they feel, smoothies can be a game-changer. Healthy Parents, Healthy Kids by Dr Nick Fuller offers smart, practical tips for dealing with picky eating, including texture issues, and features simple smoothie ideas that are perfect for sensitive eaters.Skip the battles and start blending! Grab your copy of Healthy Parents, Healthy Kids today and make fruit a win at your place.4 Easy Fruit Smoothies Recipes For Picky ToddlersSmoothies are a fun way to introduce fruit without the fuss. The best part? You can adjust ingredients to suit your toddler’s tastes (or moods). Here are four easy recipes that are just right for little hands and picky palates.Berry SmoothieStart your day with a fresh, flavoursome smoothie that even picky toddlers will love. It’s perfect for busy mornings when you need something quick and easy. Just remember, smoothies are great, but for a more filling start, pair it with a little something extra, like muesli, to keep them going until lunch. If you’ve got a bit more time, try mixing it up with other breakfast recipes. And here’s a little bonus—this smoothie has chia seeds that swell up in the liquid, helping slow down the sip so your toddler can enjoy it a little longer.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 some extra veggies first thing in the morning? This smoothie is a sneaky way to add more goodness to your toddler’s diet. It’s even better if you use frozen fruit and veggies, or you can make it the night before and pop it in the fridge, ready to go for the next morning. For picky eaters, pairing it with something more filling, like muesli, can make sure they stay satisfied. If you’ve got a bit more time, try some other breakfast options, but remember, while smoothies are tasty, they might not keep little tummies as full as whole fruits and veggies would.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 a big hit this summer, and they’re so easy to make at home! They’re a great way to start the day with a balanced breakfast that’ll keep your toddler full and energised until lunchtime. You can stick to our suggested toppings or switch it up with a quarter cup of nutty muesli for a bit of crunch. Either way, it’s a fun and tasty way to sneak in extra nutrients.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!Breakfast on the GoThis is a great smoothie to prepare the night before an early start, ready to grab out of the fridge in the morning. It’s not enough to have by itself, but it is a great option on 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’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 minutesIngredients3 dates, pittedBoiling water, to soften½ banana1 cup (250ml) skim milk1 teaspoon tahiniRecipePlace the dates in a small cup or heatproof bowl, cover with boiling water and leave to soften for 1-2 minutes. Drain.  Transfer the dates to a blender, add the remaining ingredients and blend until smooth. Fun fact: A large glass of juice usually packs in 2.5 times the energy of a piece of fruit, but only one-third of the fibre. Smoothies take it up a notch—thanks to all those extra ingredients, they can have about 4 times the calories of a single piece of fruit! So, whenever possible, try to go for the whole fruit to get all those extra nutrients and fibre.Still unsure if smoothies are a healthy choice? Check out this article to learn more about the benefits and how to make them a nutritious option for your toddler.Summing UpFruit smoothies are a fantastic way to sneak in extra nutrients for picky toddlers, offering a fun and tasty option that can be tailored to their tastes. With the right ingredients, smoothies can be a balanced, energising breakfast or snack that keeps your little one full and happy. Remember, while smoothies are a great choice, whole fruits and veggies still pack the most punch when it comes to fibre and nutrients. So, get creative with your blends and enjoy the process of making mealtime more exciting.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

When it comes to feeding toddlers, getting them to enjoy healthy snacks can feel like a bit of a game. But it’s totally possible to make nutritious options fun and exciting. In fact, a study found that kids are more likely to try new foods when they’re presented in a fun and colourful way. Another study showed that the more a toddler is involved in choosing or preparing their snacks, the more likely they are to eat healthier options. Ready to swap out the usual snacks for something a little more nourishing? Here are some toddler-approved treats that are as tasty as they are good for them.Tired of Snack-Time Struggles? Discover Healthy, Toddler-Approved Snacks!Say goodbye to picky eater meltdowns! Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading expert on childhood obesity, is packed with simple, fun snack ideas that toddlers love. This guide helps you turn snack time into a chance to nourish your little one with tasty, healthy options they’ll actually enjoy.Make snack time enjoyable and healthy. Grab your copy of Healthy Parents, Healthy Kids today and discover snacks your toddler will love.Healthy Snacks Toddlers Usually Like to EatIt's time to dive into snacks that combine both nutrition and fun. These snacks are perfect for toddlers, not just for keeping them full, but also for keeping their taste buds happy.Lamington Bliss BallsThese choc-berry flavoured bliss balls are a fantastic sweet treat that toddlers will love. Not only are they packed with flavour, but they’re also a healthier snack option for when you’re looking to satisfy a sweet tooth. You can easily double the recipe if you’re prepping for a gathering or need a simple homemade gift. Store them in the fridge for up to a week, making them perfect for busy days.  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.Tasty Tomato ToastsThis easy twist on bruschetta is a delicious and nutritious snack that toddlers will happily munch on for breakfast, brunch, or even a light dinner. With fresh ingredients and plenty of flavour, it’s the perfect snack to add to your toddler’s menu.Type: VegetarianServes 2Prep Time: 10 minutesCooking Time: 0Ingredients4 slices whole grain bread Small punnet mixed baby tomatoes1 teaspoon balsamic vinegarFew sprigs of parsley½ cup reduced fat cottage cheeseSprinkle of salt and pepperRecipeRoughly slice the tomatoes and place into a small bowl. Add the balsamic vinegar and parsley, then set asideToast the bread to your liking. Spread the cottage cheese evenly between the slices.Top with the tomato mixture and drizzle any of the remaining balsamic from the bowl over the top of the toasts.Season with salt and pepper and enjoy.Baba Ganoush (Eggplant Dip)Baba Ganoush is a smoky, flavour-packed eggplant dip that toddlers will enjoy dipping into. It’s simple to make and uses ingredients you’re likely already familiar with from other IWL recipes. This dip is perfect for when eggplants are in season or as a clever way to use up those softening eggplants in the fridge. To save time, roast the eggplants and garlic ahead of time while using the oven for another meal, then cool and store in the fridge until you’re ready to whip up the dip.Type: Vegetarian, Vegan, Lactose Free, Gluten Free, SnacksMakes 2 cupsPrep Time: 15 minutesCooking Time: 35-40 minutesIngredients3 medium sized eggplants, sliced in half lengthways3 cloves garlic1 tablespoon olive oil 1 tablespoon tahini1 teaspoon cumin powderSprinkle chili powderZest and juice of 1 lemonRecipePreheat the oven to 180°C. Line a baking tray with baking paper. Place eggplants onto a tray with the cut side facing up. Score each eggplant in a criss-cross pattern with a sharp knife, being careful not to slice all the way through the eggplant skin. Place the garlic cloves onto the tray and place into the oven. Roast for 35-40 minutes until very soft. Set aside to cool.Once cooled, squeeze the garlic from its skin into a food processor or blender. Add the eggplant (skin on) as well as the olive oil, tahini, cumin, chili, lemon zest and half the lemon juice. Blend in pulses until combined. If the dip is too thick, add the remaining lemon juice and blend again. The dip should remain slightly chunky and does not need to be perfectly smooth. Transfer the dip to a bowl. Serve warm or cold with toasted wholemeal Lebanese bread or sliced veggie sticks for dipping. Enjoy! Wholegrain Seeded Rye LoafThis rustic round loaf is a hearty, toddler-friendly snack that’s baked on a flat tray for that classic artisan look. Prefer a loaf tin? Go for it—just keep an eye on the timing as it might need a little adjustment. You can also switch up the seeds with whatever mix you and your toddler like best. Just a heads-up: this one needs a bit of patience, as the dough takes time to rise—perfect for a slow weekend bake.Type: Vegetarian, SnacksMakes 1 large loafPrep Time: 20 minutes + 2 ½ hours rising timeCooking Time: 30 minutesIngredients2 ½ cups wholemeal flour1 2/3 cup wholegrain rye flour1 teaspoon salt2 ½ teaspoons dried yeast (1 sachet) ¾ cup sunflower seeds½ cup pepitas¼ cup sesame seeds2 tablespoons poppy seeds1 tablespoon golden syrup or honey320ml warm waterOlive oil sprayRecipeTo a large mixing bowl add the wholemeal flour, rye flour, salt and yeast. Reserve ¼ cup of the mixed seeds for later, then add the remaining sunflower seeds, pepitas, sesame seeds and poppy seeds to the mixing bowl. Stir to combine, then form a well in the center. Add the golden syrup and warm water to a jug and stir to combine. Add the water and syrup mixture to the mixing bowl, then mix well to combine. If the dough does not come together you can add a little more water. Tip dough out onto a lightly floured surface and bring together into a ball. Knead the dough, sprinkling more flour as you go if necessary to stop it sticking, for 5-10 minutes until smooth. Place the dough into a bowl lightly sprayed with olive oil spray, cover with a tea towel and place in a warm spot to rest for 2 hours. Line a flat baking tray with baking paper. Tip the dough back onto your bench and punch in the middle to knock out the air. Form into a ball shape, then roll the top and sides of the dough in the reserved mixed seeds. Place onto the baking tray, cover and allow to rest for a further 30 minutes.Preheat the oven to 200°C. Once the dough has risen, use a sharp knife to slice a criss-cross pattern in the top of the loaf. Bake in the middle rack of your oven for 30 minutes until golden on top. The loaf should sound hollow when tapped. Allow to rest and cool for at least 15 minutes before removing from the tray and slicing into thin slices. This bread stores well in the freezer. Slice the loaf and freeze, then pop in the toaster before eating. Sticky Date Baked OatsA delicious and decadent tasting breakfast recipe, inspired by sticky date pudding. If you would like to prepare this for young children, split the mixture between 2 or 3 small ramekins and bake for 10-15 minutes. Type: Vegetarian, Kid Friendly, Baby Friendly, Snacks, Contains NutsServes 1-2Prep Time: 10 minutesCooking Time: 25 minutes Ingredients2 dates, pitted2 tablespoons boiling water½ cup rolled oats1/3 cup milk½ of a small banana1 teaspoon baking powderPinch of cinnamon1 tablespoon natural 100% almond butter, to serve1 tablespoon Greek yoghurt, to serveRecipePreheat the oven to 180°C. Prepare a large ramekin or small bowl or oven proof dish. Add the dates and the boiling water to a small bowl. Allow to soak for 5 minutes.Transfer the soaked dates as well as the soaking liquid into a small blender. Add the rolled oats, banana, milk, baking powder and cinnamon. Blend until well combined. Transfer the batter to your ovenproof dish. Place into the oven and bake for 25-30 minutes until risen and lightly golden on top. The centre should still be soft and dense, like a sticky date pudding. Top the baked oats with the almond butter and yoghurt. If you are serving young children, allow them to cool completely before serving. Enjoy!Zucchini and Corn SliceThis one’s a total breeze to whip up and a hit with toddlers, whether served as a quick snack at home or packed into a lunch box for school or daycare. It’s simple, tasty, and just the right size for little hands.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful fresh herbs eg. Coriander, mint½ cup grated cheese (optional)RecipePreheat the oven to 180°C. Line a rectangular baking tray with baking paper.  In a large bowl whisk together the eggs and the milk. Add the flour and whisk until smooth. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slice into squares and enjoy.Looking for more snack ideas that even picky eaters will enjoy? Check out this article packed with easy, fuss-free options toddlers actually like.Wrapping UpHealthy snacks don’t have to be boring, and as you’ve seen, toddlers are more likely to enjoy food that’s fun, colourful, and full of flavour. Whether you’re making something quick at home or preparing ahead for the week, these toddler-approved options strike the perfect balance between nourishing and tasty. With a few clever twists, snack time can become one of the easiest and most enjoyable parts of the day.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

Lunchtime is more than just a midday break for your toddler; it’s a critical opportunity to provide the nutrients that support their growth, brain development, and energy levels. In fact, a well-balanced lunch can make a big difference in how well they concentrate and play for the rest of the day. Studies show that toddlers who consume a balanced diet rich in fruits, vegetables, and proteins are more likely to develop better cognitive abilities and overall health. But getting your picky eater to enjoy a nutritious meal can be tricky. That’s why we’ve rounded up some simple, tasty, and nutrient-packed lunch ideas that are sure to keep mealtimes fun and stress-free. Ready to turn lunchtime into something your toddler looks forward to? Let’s dive in!Tired of Mealtime Struggles? Find Solutions Here!If mealtimes are a daily battle, it’s time to make a change. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s expert on childhood obesity, is filled with practical tips and advice to help your child develop a healthier relationship with food. Say goodbye to picky eating and hello to enjoyable family meals.Take the stress out of mealtime and start creating healthier, happier habits today. Grab your copy of Healthy Parents, Healthy Kids now!Simple Lunch Recipes For Picky Toddlers: Top 5 PicksFinding the right balance of flavours and textures is key when it comes to creating lunches that your toddler will actually enjoy. The following five lunch ideas are simple to prepare, packed with nutrients, and designed to satisfy even the pickiest eaters.Zucchini and Corn Slice This one's a total breeze to make and perfect for little ones to munch on, whether as a snack or tucked into their school lunch box.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful fresh herbs eg. Coriander, mint½ cup grated cheese (optional)RecipePreheat the oven to 180°C. Line a rectangular baking tray with baking paper.  In a large bowl whisk together the eggs and the milk. Add the flour and whisk until smooth. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slice into squares and enjoy.Spanish OmeletteHere’s our twist on the classic Spanish omelette. It’s super versatile, served hot or cold. Pair it with lunch or dinner, or add a fresh side salad to make it a meal. It’s also perfect for brunch—try it with some sautéed kale and tomatoes for an extra tasty kick.Type: Vegetarian, Gluten Free, Lactose FreeServes 4-6Prep Time: 10 minutesCooking Time: 40 minutes Ingredients5 medium sized potatoes, peeled and washed1/3 cup olive oil6 large eggs, whiskedHandful fresh parsley leaves, plus extra to serveRecipeSlice the potatoes into slices that are roughly 5mm thick. Heat the olive oil in a large non-stick frying pan over medium heat. Add the potato slices to the pan and toss to coat the slices in the olive oil. Cover the pan and cook the potatoes over medium to low heat, turning often, for 20 minutes until the potatoes are slightly softened. Remove the pan from the heat and strain the potatoes through a large colander, making sure to collect the olive oil from the pan and set aside. Transfer the potatoes to a large bowl and allow to cool slightly for 5 minutes. Once the potatoes have cooled slightly, gently stir in the whisked eggs and parsley, trying not to break up the potato slices.Return the frying pan over medium heat and add 3 tablespoons of the reserved olive oil. Tip the egg and potato mixture into the frying pan and cook uncovered for 10 minutes, using a spatula to gently tuck the edges of the omelette into a cushion shape. Once the bottom of the omelette is golden and the top is slightly set, invert the omelette onto a large plate. Add another 1-2 tablespoons of the reserved olive oil into the frying pan. Return the omelette to the pan, cooked side facing up. Cook the omelette for a further 5-10 minutes, tucking in the edges of the omelette again to form the cushion shape. Once the omelette is set, remove from the heat and slide the omelette out onto a plate. Allow to cool for 5-10 minutes before slicing into thick slices. Top with more fresh parsley and enjoy!Note: keep any remaining olive oil in a jar and use it for pan frying with any future recipes you make over the next few days. Lentil Salad with TunaA simple salad that’s big on flavour and packed with protein—perfect for lunch during the busy workweek.Type: Contains Fish, Gluten Free, Lactose FreeServes 4Prep Time: 10 minutesCooking Time: 0 minutes Ingredients1 bag rocket leaves1x400g tin lentils, drained and rinsed1 punnet cherry tomatoes, halvedHandful fresh dill leavesHandful fresh parsley250g tin of tuna, drainedFor the dressing:Juice of 1 lemon¼ cup olive oil2 tablespoons Dijon mustardA sprinkle of cracked black pepper. RecipeTo prepare the dressing: add the lemon juice, olive oil, Dijon mustard, and cracked black pepper to a small bowl. Whisk well to combine, then set aside. Arrange the rocket leaves to cover the base of a large salad bowl. Top with the lentils, cherry tomatoes, and a sprinkle of fresh dill and parsley. Add the tuna on top, followed by another sprinkle of fresh dill and parsley. Drizzle the dressing on top of the salad. Serve immediately and enjoy!Turkey Mince EnchiladasA tasty and healthy meal the whole family will enjoy. These enchiladas are even better with a crispy leafy green salad, plus some homemade guacamole and tomato salsa on the side.Type: Contains Meat, Kid FriendlyServes 6-8Prep Time: 20 minutesCooking Time: 15 minutes Ingredients1 tablespoon olive oil1 red onion, finely chopped1 red capsicum, finely chopped500g turkey mince1x400g can cherry tomatoes1 heaped tablespoon tomato paste1x400g can black beans, drained and rinsed8 wholegrain tortillas or whole grain wraps½ cup mozzarella or tasty cheeseFresh coriander leaves, to serveRecipePreheat the oven to 180°C. Prepare a large rectangular baking dish. Heat a large pot or saucepan over medium to high heat. Add in the olive oil, onion, and capsicum. Cook for a couple of minutes until softened, stirring often. Add in the turkey mince and use a spoon to break up the mince whilst it is frying. Cook for a further 5 minutes, stirring often, until browned. Add in the tomatoes, tomato paste, black beans, and half a cup of water and stir well. Reduce the heat to low and allow the sauce to simmer for a further 5-10 minutes, stirring occasionally. Once the sauce is cooked and thickened, remove from the heat. Place one tortilla or wrap on a flat chopping board. Top with approximately one third of a cup of the turkey mixture. Roll up the tortilla and place into the far-left side of the baking dish. Fill a second tortilla with approximately one third of a cup of the turkey mixture. Roll up the tortilla, then place it into the baking dish and push it up against the other tortilla on the left. Repeat with the remaining tortillas, until they all fit snugly next to each other in the baking dish. If there is any of the turkey mixture remaining, pour it over the top or sides of the enchiladas. Sprinkle the cheese over the top, then place into the oven. Bake for 15 minutes until the enchiladas are heated through and the cheese is golden on top. Sprinkle with fresh coriander leaves. Serve immediately and enjoy!Beetroot and Kidney Bean Veggie PattiesWhy not whip up a double batch of these pink patties? They’re perfect for prepping lunch for the week ahead! Plus, you can pop them in the freezer after cooking. Just reheat in the microwave when you're ready to serve.Perfect for picky toddlers! Type: Vegan, Vegetarian, Lactose FreeServes 2Prep Time: 10 minutesCooking Time: 20 minutesIngredients1 x 400g can kidney beans, drained and rinsed1 carrot, grated2 small beetroot, boiled, peeled and chopped into fine pieces1 teaspoon paprika1 teaspoon cuminSprinkle of salt and pepper1 garlic clove, crushed2 wholemeal pita breads2 tablespoons hummus1/2 cucumber, chopped into thin strips1 handful cherry tomatoes, halved2 pickled cucumbers, chopped into bite-sized piecesRecipePre-heat oven to 200°C. Line a baking tray with baking paper.Place kidney beans in a mixing bowl and mash roughly, using a fork. The consistency does not need to be super smooth but make sure there are no whole beans remaining.Add the grated carrot, beetroot, paprika, cumin, garlic, salt and pepper and mix well to combine. Form the mixture in 6 medium sized balls arranged onto the baking tray. Squash each one down into a patty shape.Bake for approximately 20 minutes until patties are firm and holding together.Spread hummus evenly onto each pita bread, and top with cucumber, cherry tomatoes and pickled cucumbers. Arrange 3 patties onto each pita bread, before rolling into a wrap.Looking for more lunch ideas for picky eaters? Check out this article for even more delicious and simple meals your little one will enjoy.Summing UpWith these simple and tasty lunch ideas, keeping your picky toddler happy and well-fed doesn’t have to be a hassle. From colourful patties to delicious Spanish omelettes, these meals are not only easy to prepare but also packed with flavour and nutrients. Give them a try and watch your little one enjoy every bite.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If you’ve ever tried to get your little one to eat anything other than plain pasta or a peanut butter sandwich, you know picky eating is a real challenge. But picky eating isn’t just about mealtime drama; it can actually impact your child’s growth, learning, and overall well-being. Studies show that picky eating can even affect a child’s emotional health and social skills. So, it’s not just about the food they won’t eat; it’s about how it can shape their development. Let’s dive into the ways picky eating can make a big difference and how to tackle it head-on.Ready to End the Mealtime Chaos? Let’s Find Effective Solutions!If mealtimes feel like a constant struggle, it’s time for a change. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading expert on childhood obesity, offers practical advice and simple tips to help your child build a positive relationship with food. Say farewell to picky eating and enjoy stress-free family meals together.Take control of mealtimes and start fostering healthier, happier eating habits today. Get your copy of Healthy Parents, Healthy Kids now!The Link Between Eating Patterns and Child DevelopmentWhat your child eats plays a massive role in their physical, emotional, and cognitive development. A well-balanced diet fuels their body and mind, supporting everything from brain function to social skills and growth.When picky eating prevents children from getting key nutrients, it can slow down their progress in these areas. A study found that children who have poor dietary patterns are more likely to have delays in language development, cognitive performance, and academic achievement. This highlights just how critical it is to focus on what and how your child eats to support their long-term success.6 Ways Picky Eating Affects Child DevelopmentPicky eating isn’t just about rejecting broccoli; it can affect many parts of your child’s life. Here are six ways picky eating can make a difference:Nutritional DeficienciesWhen kids limit their food choices, they may miss out on important nutrients like iron, vitamin D, and protein. Kids with restricted diets are at a higher risk of developing deficiencies that can affect their immunity and energy levels. These deficiencies can make kids more prone to illness and even impact their ability to concentrate.Limits Cognitive DevelopmentWhat’s on the plate matters for your child’s brain development. Nutrients like omega-3 fatty acids, zinc, and B vitamins play a big role in cognitive function. Children with poor diets tend to have slower language development and trouble with attention and memory. A lack of these essential nutrients can make it harder for kids to focus at school and excel in learning.Stunts Physical GrowthIf a child’s diet is missing key nutrients, it can affect their physical growth. Protein, calcium, and vitamin A are essential for bone and muscle development, and without them, kids may fall behind in physical milestones. A report from the World Health Organisation found that undernutrition during childhood can lead to stunted growth, affecting height and motor skills.Affects Social SkillsChildren who are picky eaters often avoid meals with others, and mealtimes are key for building social bonds. Sharing food with family and friends helps children develop important social skills like communication and empathy. Picky eating can also cause anxiety around mealtimes, which can make socialising during meals more difficult. According to a study, children who struggle with food tend to experience higher levels of social anxiety and have fewer positive social interactions.Impacts Emotional HealthThe tension and frustration that can come with picky eating can affect a child’s emotional health. Constant mealtime battles can lead to stress, which can impact mood and self-esteem. A study found that children with eating difficulties often have higher rates of anxiety and depression. Positive mealtimes, however, can help create a more balanced emotional environment.Disrupts Learning AbilitiesPoor nutrition can affect a child’s ability to absorb information. Nutrients like iron, which is vital for oxygen delivery to the brain, are often lacking in picky eaters. Children with inadequate iron intake can struggle with attention span and learning ability. When your child’s brain isn’t getting the fuel it needs, they may struggle to keep up at school.Worried your child’s not getting enough nutrients? Discover these tasty and nutritious snack ideas for picky eaters.Tricks to Manage Picky EatingIf your little one is a picky eater, don’t worry – there are plenty of tricks you can try to make mealtime easier and more nutritious. Follow these strategies to help get them on track:Establish Consistent Mealtime RoutinesHaving set meal times helps kids feel secure and know what to expect. When they get into a routine, they are less likely to skip meals or over-snack, which can set them up for better eating habits. Research suggests that kids with regular eating schedules are more likely to maintain a balanced diet.Introduce New Foods SlowlyDon’t expect your child to suddenly love Brussels sprouts. Instead, introduce new foods slowly and alongside familiar favourites. Studies show that repeated exposure to new foods can help kids accept them over time. It’s all about taking the pressure off and letting them explore at their own pace.Make Meals Visually AppealingKids are more likely to try new foods if they look fun and colourful. Arrange meals in interesting shapes or use a rainbow of fruits and veggies to catch their eye. When food looks appealing, kids are more likely to eat it and enjoy it.Involve the Child in Meal Planning and PreparationWhen kids help pick out and prepare their meals, they’re more likely to feel invested in eating. Let them wash veggies, mix ingredients, or even choose the next meal from a recipe book. Studies suggest that involving kids in meal prep can help them develop a more positive attitude towards food.Maintain a Calm, Positive Mealtime AtmosphereA stress-free mealtime is key to reducing food anxiety. Keep the atmosphere light and positive, and avoid turning meals into a battle. Research indicates that children who feel relaxed during meals are more likely to develop healthy eating habits in the long run.Final ThoughtsPicky eating isn’t just a phase – it can have a lasting impact on your child’s development. From stunted growth to emotional struggles, it’s important to understand how mealtime habits affect your child’s overall well-being. By making small changes to how you approach mealtimes, you can help your child develop a healthier relationship with food. With a bit of patience and creativity, you’ll be well on your way to turning picky eating into a thing of the past.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.