Let’s face it—picky eating is a rite of passage for toddlers. Many little ones are naturally wary of new foods, a phase called neophobia. While it can feel like a food battle, it’s all part of their development. The trick is ensuring your tiny taster gets all the nutrition they need during these crucial early years. In this guide, we’ll share practical, evidence-based tips to make feeding your picky toddler a breeze.Tired of Food Fights? Here’s Your Guide to Hassle-Free Meals!Is dinnertime turning into a dreaded chore instead of a fun family affair? Shake things up with Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s go-to expert on childhood obesity! This guide is packed with practical tips and expert insights to address picky eating and prepare meals that everyone will love.Say goodbye to stressful mealtimes and hello to mouthwatering, healthful dinners! Grab your copy of Healthy Parents, Healthy Kids now and transform your mealtime moments into something special!10 Tips To Feed An Extremely Picky ToddlerFeeding an extremely picky toddler takes a sprinkle of creativity, a dash of patience, and a gentle touch. Check out these 10 practical tips to encourage your picky eater to explore a wider variety of foods, turning mealtimes into less of a hassle and more of a joy for both of you.Know Your Toddler’s PreferencesEvery toddler is one of a kind, and their food quirks can be delightfully complex. Start by tuning in to what your munchkin enjoys, whether it’s a specific texture, flavour, or even temperature. This insight can help you mix in their faves with new dishes, making those unfamiliar foods feel like less of a leap.And remember, it’s totally normal for toddlers to go through phases where they’re all about certain foods one minute and turning their nose up at them the next. Patience is your best friend here. Keep gently introducing new foods while still offering their tried-and-true favourites.Create a Positive Eating EnvironmentThe vibe at mealtime can really make or break how open your toddler is to eating. Craft a calm, positive atmosphere, free from distractions like the TV or toys, and watch the magic happen! Engage with your child in a relaxed way, showing excitement about the food—your enthusiasm might just inspire them to take a bite.Want to spark their interest even more? Get them involved in meal prep. A study shows that letting kids help out in the kitchen can seriously boost their veggie intake. Simple tasks like washing veggies or stirring ingredients give your toddler a sense of ownership, making them more likely to try something they helped create.Offer Small PortionsBig portions can feel like a mountain to toddlers, especially when they’re facing new foods. Instead, serve up small amounts to keep things chill and approachable. A plate with tiny portions of various foods looks way more inviting and encourages your little one to explore without the pressure of finishing a gigantic meal!And hey, if your toddler doesn’t eat everything on their plate, that’s totally fine! The goal here is to gently introduce them to new tastes and textures over time while creating a positive vibe around food without any stress.Be Patient and Avoid PressurePressuring a picky eater can backfire faster than you can say ‘broccoli’! Instead, keep mealtimes fun and relaxed, allowing your child to explore foods at their own speed. Gentle encouragement works wonders. Try highlighting the fun sensory aspects of the meal, the vibrant colours, cool shapes, and yummy smells, to spark their curiosity.Also, it is important to respect your child’s appetite. Some days they’ll munch like champs, and other days, not so much. This is totally normal and part of their natural growth.Stick to a RoutineConsistency is key for toddlers. Establishing regular meal and snack times creates a reliable routine they can count on. This predictability makes them feel more in control and can boost their willingness to try new foods.Just be sure to avoid offering snacks too close to mealtime to keep that hunger alive. Balancing their hunger throughout the day can make mealtime a whole lot more enjoyable.Make Food FunTurn a challenging meal into a thrilling adventure. Use cookie cutters to create fun shapes from healthy foods or arrange colourful veggies into playful designs on the plate. Making food visually appealing can catch your picky toddler's eye and encourage them to try what’s in front of them.And why not get silly with it? Give dishes fun names! Turn carrots and peas into ‘Orange Rockets and Green Pearls’. This playful twist can make mealtime feel more like an exciting adventure rather than a chore.Want more fun and creative recipes to please your fussy eater? Check out our article Fun Food For Fussy Little Eaters for ideas that’ll make mealtime a hit!Mix New with OldWhen introducing new foods, pair them with something your toddler already loves. This makes the new food feel less intimidating and helps bridge the gap to a broader diet. Start with a small portion of the new food alongside their old favourite, and as they get more comfortable, slowly increase the new food’s portion.For example, if your little one loves mashed potatoes, try mixing in some mashed sweet potatoes. Gradually shift the ratio to favour the sweet potatoes over time.Respect Their Preferences, But Don’t Overdo ItWhile it’s important to acknowledge your toddler’s likes and dislikes, avoid becoming a short-order cook by making different meals for everyone. Serving the same food for the whole family saves time and creates a shared mealtime experience. When your toddler sees everyone enjoying the same dishes, their curiosity will kick in.You can still offer some options within meals. If you’re having chicken and veggies, serve plain chicken for your toddler while seasoning it for the rest of the family. This approach respects their preferences while gently nudging them to try new foods alongside the family.Stay Positive and Set an ExampleKids are like little sponges, so it’s essential for them to see you enjoying a variety of healthy foods. Show off your positive eating habits by trying new foods together and chatting about your experiences in a fun way. Your excitement about flavours and textures can intrigue your toddler and make them more eager to explore.Turn mealtime into a game, too! Challenge each other to see who can crunch a carrot the loudest or pretend to be giants munching on trees when eating broccoli. These playful moments will make meals something your child looks forward to.Consult a Healthcare ProviderIf you are concerned about your toddler’s nutrition or eating habits, consult a healthcare provider. They can offer guidance tailored to your child's needs and help you address any underlying issues or nutritional deficiencies. A healthcare provider can assess whether your toddler's pickiness is a normal stage of development or if it stems from sensory issues, digestive troubles or other health concerns that may require special attention. Regular consultations can provide peace of mind and ensure that your toddler's nutritional needs are being met. The Bottom LineFeeding an extremely picky toddler isn’t just about getting them to eat a balanced diet; it’s about creating enjoyable and stress-free mealtimes that support their growth and development. By using these ten practical tips, you’re laying the foundation for healthy eating habits that will benefit your child now and in the future.Looking for more expert tips on creating a positive mealtime vibe? Dive into our Feeding Fussy Kids Resources for all the guidance you need!Keep informed with up-to-date tips, expert solutions, unique deals, and personal support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Finding high-calorie foods that fussy eaters actually enjoy can feel like searching for a needle in a haystack! A study shows that almost 50% of kids go through a picky eating phase, making it a real head-scratcher for parents who want to ensure their little ones are getting the nutrition they need for healthy growth.This challenge isn’t limited to children, either. Many adults with sensory sensitivities or strong food preferences also struggle to meet their daily calorie goals, leading to fatigue and nutritional imbalances. For individuals with conditions like autism or sensory processing disorders, the struggle is even more pronounced, as certain textures and flavours can create barriers to enjoying a balanced diet.The good news is that it’s entirely possible to meet their nutritional needs without the frustration. A wealth of high-calorie, delicious foods can appeal to even the most selective eaters.In this guide, we’ll explore easy-to-prepare, calorie-rich options that are both nutritious and tasty. Learn more.Tired of Mealtime Struggles? Grab Your Guide and End the Struggle Now!Does dinner feel more like a war zone than a peaceful family moment? It's time for a change! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s leading experts on childhood obesity, is here to help. This must-have guide is packed with easy, practical tips to tackle picky eating and make sure every meal is healthy, balanced and enjoyable.Say goodbye to dinnertime battles and welcome joyful, stress-free meals with your loved ones. Grab your copy of Healthy Parents, Healthy Kids today and turn your family dinners into moments you'll all cherish.Top 6 High-Calorie Foods For Fussy EatersGet ready for a tasty adventure! Here are six high-calorie foods that fussy eaters will love, serving up a delicious combo of flavour and nutrition. Let’s make mealtime a win-win!Banana And Chocolate Bliss BallsThese bliss balls blend the sweetness of ripe bananas with rich chocolate, creating a tasty and satisfying snack. Filled with nutrients and calories, they're great for a quick energy boost. Perfect for fussy eaters, these bliss balls are both delicious and simple to prepare, making them an ideal snack for busy days.Type: Vegetarian, Lactose FreeMakes 20Prep Time: 10 minutesCooking Time: 18 minutesIngredients2 large bananas2 cups (200g) rolled oats1 egg2 tablespoons olive oil3 tablespoons natural peanut butter (100% peanuts)1 teaspoon vanilla extract50g 70% cocoa dark chocolate, choppedRecipePreheat the oven to 170°C and line a large baking tray with baking paper.Mash the bananas in a large bowl, then add the remaining ingredients and mix well.Form tablespoons of the mixture into balls.Place the balls on the prepared baking tray and bake for 18 minutes. Serve warm or cold. Need more quick lunch fixes? Whip up some Tahini Nut Bars! They’re super easy to make and can be stored for weeks—just pop them in a container and you're set.Choc TrufflesThese chocolate truffles are a heavenly dessert option that offers both high energy content and an irresistible taste. Made with creamy chocolate and other high-calorie ingredients, they are perfect for satisfying the sweet tooth of any dessert lover. These truffles are not only rich in flavour but also provide a significant calorie intake, making them a luxurious treat.Type: Vegetarian, Vegan, Lactose FreeMakes 16Prep Time: 30 minutesCooking Time: 0 minutesIngredients1 small overripe banana½ cup 100% peanuts peanut butter 1 teaspoon cocoa powder (or raw cacao powder)¾ cup rolled oats1 tablespoon chia seeds1 heaped tablespoon shredded coconutRecipeMash the banana in a mixing bowl then add in the peanut butter, cocoa, rolled oats and chia seeds. Mix well until combined. Refrigerate for 20-30 minutes. Roll heaped teaspoons of the mixture into balls, then roll in the shredded coconut to coat. Store in the fridge until ready to serve. Enjoy!Creamy Pumpkin And Chickpea Salad This salad is rich in both flavour and calories, featuring creamy pumpkin and nutritious chickpeas tossed in a decadent dressing. It's a substantial dish that provides a satisfying eating experience with every bite. The high-calorie content makes it especially suitable for those needing an energy boost, while its creamy texture caters to those with a preference for richer, more indulgent salads.Type: Vegetarian, Vegan, Lactose Free, Gluten FreeServes 4 or 6 as a side saladPrep Time: 10 minutesCooking Time: 20-25 minutesIngredientsHalf of a large pumpkin, peeled and cut into rough cubes2 tablespoons olive oil300g green beans, chopped¼ cup shredded coconut1 tablespoon sesame seeds1 tablespoon pepitas1x 400g tin chickpeas, drained and rinsed1 cup baby spinach1 bunch of coriander, leaves and stems chopped roughlyHandful bean sproutsSalt and pepperFor the dressing:½ cup tahiniJuice and zest of one lemonSalt and pepperHot waterRecipePreheat the oven to 200°C and line a baking tray with baking paper. Spread the pumpkin evenly on the tray and pour over 1 tablespoon of olive oil and sprinkle with some salt and pepper. Place into the oven to bake for 20-25 minutes until cooked through. Heat the remaining tablespoon of olive oil in a frypan over medium heat. Add the green beans and fry for 5 minutes until the beans are cooked but still retain their crunch. Add the beans to a large salad bowl and return the frypan to low-medium heat. Add the coconut, pepitas and sesame seeds to the pan and continue moving them around the pan for a few minutes until toasted. Set aside to cool.To make the dressing add tahini, lemon juice/zest and sprinkle of salt and pepper to a small jar with a lid. Add in a tablespoon or two of hot water and shake the jar to combine all ingredients. Continue to add hot water until the dressing is a thick consistency but runny enough to coat the salad. To assemble the salad add the pumpkin into the large salad bowl with the green beans. Add in the chickpeas, baby spinach, coriander and bean sprouts and toss lightly to combine. Pour the dressing over the top, then sprinkle with the toasted coconut, sesame seeds and pepitas. Experience different flavours of pumpkin by trying this Healthy Pumpkin Pasta recipe.Homemade Basil PestoHomemade basil pesto is a calorie-dense sauce that brings a burst of flavour to any dish. Made with high-calorie ingredients like olive oil and nuts, it's a rich source of energy. This pesto adds a vibrant and aromatic touch to pasta, sandwiches, and salads, making it a versatile and appealing choice for enhancing everyday meals.Type: Vegetarian, Gluten FreeMakes 2 cupsPrep time: 5 minutesCooking time: 0 minutesIngredients½ cup (80g) pine nuts (walnuts are also good here)4 garlic cloves, roughly chopped½ teaspoon sea salt½ teaspoon dried chilli flakes3 cups basil leaves½ cup (40g) grated parmesan3 tablespoons extra virgin olive oilRecipeTip the pine nuts into a dry frying pan and toast over medium heat, stirring frequently, for 2-3 minutes or until golden. Keep an eye on them as they can burn easily. Set aside to cool.Using a large mortar and pestle or food processor, pound or process the garlic, salt and chilli to form a paste.Add the basil and pound or process until a puree forms.Add the pine nuts and pound or pulse just until they break up a bit (you want a bit of texture here).Add the parmesan and olive oil and combine well.Serve immediately or scoop into a sealed container or jar and refrigerate. The pesto will keep in the fridge for up to 2 weeks. Pizza BagelsPizza bagels combine the beloved flavours of traditional pizza with the convenience and novelty of bagels. This dish is high in calories, featuring layers of cheese, rich sauces, and various toppings on a crispy bagel base. It's an enjoyable meal that appeals to fussy eaters and pizza enthusiasts alike, perfect for a casual dining experience or a fun family meal.Type: Vegetarian, Kid Friendly Serves 4Prep Time: 10 minutesCooking Time: 10 minutes Ingredients4 wholegrain seeded bagels, halved lengthways4 tablespoons tomato paste½ red onion, thinly sliced1 cup mozzarella cheese, grated1 punnet cherry tomatoes, halvedFresh parsley and basil, to serve (optional)RecipePreheat the oven to 220°C. Line 2 baking trays with baking paper. Arrange the bagel halves cut side up onto the baking trays.Spread the tomato paste evenly onto the bagel halves. Top with the sliced onion, mozzarella and the tomatoes. Place the bagels into the oven and bake for 10 minutes until the cheese is melted and golden. Sprinkle over the fresh herbs. Serve immediately and enjoy!Banana Bread Baked Oats Banana Bread Baked Oats is a delightful fusion of classic banana bread and hearty oats, baked into a comforting dish that's perfect for a nutritious start to the day. This dish is high in calories, primarily because it combines energy-rich oats with the natural sweetness of bananas, both of which provide a substantial energy boost. The baked texture makes it a satisfying meal, ideal for both breakfast and snack times. Its warmth and aroma, enhanced by spices, make it a favourite for families seeking both nutrition and taste in a single, easy-to-serve format.Type: Vegetarian, Kid Friendly, SnacksServes 4-6Prep Time: 10 minutesCooking Time: 35-40 minutes Ingredients2 large overripe bananas2 tablespoons honey1 cup milk1 ½ cups rolled oatsSprinkle of cinnamonSprinkle of nutmeg½ teaspoon baking powderRecipePreheat the oven to 190°C. Line a loaf tin or square baking dish with baking paper.Reserve half of a banana for the top of the oats. Use a fork to mash the remaining 1 ½ bananas in a large bowl.  Add in the honey, milk, rolled oats, cinnamon, nutmeg, and baking powder. Mix well to combine, then set aside to sit for 5-10 minutes. Pour the banana oat batter into the prepared loaf tin. Slice the reserved half a banana in half again lengthways, then arrange on top of the batter. Sprinkle it with a bit of extra cinnamon if desired. Place into the oven for 30-35 minutes, until the oats are lightly browned on top and firm to the touch. Allow to cool slightly before cutting into squares. Enjoy!Why not shake things up with another tasty twist on bananas? Make some high-calorie Vegan Banana Pancakes! Kids adore them, and they’re a breeze to make.Summing UpMaking balanced meals for fussy eaters can be a piece of cake. Sneak in those high-calorie foods to ensure they’re getting the nutrition they need, without any drama. The secret? Introduce new flavours slowly and keep it fun!From creamy pestos to decadent chocolate truffles, you’ve got a treasure trove of tasty options to keep even the pickiest eaters happy. Here’s to easy, stress-free meals and delicious bites for the whole family!Want more high-calorie recipes? Head over to our Recipes section and start your tasty adventure!Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

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

Picky eating problems? Totally normal! Most of the time, these picky phases come with growing up, even if they sometimes lead to a little weight wobble. This guide is packed with practical tips and expert advice to turn mealtime into a win-win. End the Dinner Struggle: Get Your Guide Today!Are your family dinners starting to feel more like chores than fun, happy moments together? It’s time to shake things up! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top childhood obesity experts, is here to help. With easy tips and helpful advice, this book makes dealing with picky eaters and creating meals everyone loves a whole lot simpler.Wave goodbye to the stress of mealtimes and say hello to healthy, enjoyable dinners! Grab your copy of Healthy Parents, Healthy Kids today and start making family meals something to look forward to again.7 Ways to Help Picky Eaters to Gain WeightGetting your picky eater to gain weight can be a real adventure! It takes a sprinkle of creativity, a dash of patience, and a keen eye for nutrient-packed foods. Check out these seven awesome strategies to make healthy weight gain a breeze!Offer Nutrient-Dense SnacksWant to help your picky eater gain weight the healthy way? Start with nutrient-dense snacks that pack a punch! Think avocado slices—they're a superstar ingredient in poke bowl salads and loaded with healthy fats and calories that can really make a difference. Full-fat Greek yoghurt is another fantastic option! It's perfect for breakfast parfaits and brings probiotics for gut health and protein for those growing muscles. And let’s not forget homemade granola bars! Prepare a batch with oats, nuts, and honey for a tasty treat that’s also brimming with essential nutrients. These yummy snacks are just what your child needs to boost those calories while keeping them happy and healthy.Boost Their FavouritesOne sneaky way to help picky eaters pack on the pounds is by jazzing up the foods they already love—without changing the taste they adore! For example, sprinkle some cheese on scrambled eggs or veggies for a calorie kick. You can also swirl a tablespoon of nut butter into smoothies or oatmeal for a yummy boost of flavour and healthy fats. These little tweaks can supercharge their meals while keeping them totally appealing.Small, Frequent MealsEncouraging your picky eater to enjoy smaller, more frequent meals can be a fun way to help them boost their calorie intake without feeling overwhelmed. Plus, it’s great for digestion and keeps their energy levels steady all day long. Think of tasty snacks like a handful of nuts, fruit with cheese, or a mini sandwich. This way, even if they’re not super hungry during regular mealtimes, they’ll still be getting all the good stuff they need throughout the day!Involve Them in Food PrepWhen kids get to pick and help make their food, they feel more in control and are way more likely to dig in. Studies show that kids who pitch in tend to be happier and make healthier choices. Simple tasks like washing veggies, stirring the pot, or assembling their own dish give them a sense of ownership. This hands-on approach makes food more exciting and turns mealtime into a fun, educational experience, making them more open to trying new foods.Create a Chill VibeThe atmosphere at the dinner table can really impact how much your picky eater eats. Creating a calm, pressure-free environment can make mealtime way more enjoyable! A positive setting encourages natural eating habits and helps cut down on those mealtime battles. Consider soft background music, pretty food presentations, and sharing meals with family to make dining feel relaxed and inviting.Sneak in New Foods GraduallyWhen it comes to introducing new foods, take it slow. Start by adding small amounts of new, high-calorie food to meals they already love. For example, mix in a new cheese with their favourite pasta or toss a different fruit into a smoothie they can’t resist. This gentle approach helps them get used to new flavours and textures, which can then make them feel more comfortable and increase the chances they’ll accept it.Talk to a DietitianNeed a little extra help? Consulting a dietitian can be a game-changer for picky eaters trying to gain weight. They can review your child's eating habits and recommend ways to ensure they get a balanced mix of nutrients to meet their weight gain goals—all while keeping their tastes in mind. This expert advice is key to creating a practical, sustainable meal plan that suits your child's needs and respects their food preferences.For more expert tips, check out Resources at Feeding Fussy Kids!High-Calorie Foods That Help to Gain WeightIf you're looking to help picky eaters gain weight, high-calorie foods are the secret weapon, especially when they’re not munching on large portions! Here are 10 tasty, nutrient-rich options to sprinkle into their meals:Avocado: These creamy gems are loaded with healthy fats and calories. Toss them into salads, spread them on toast, or just enjoy them straight up.Quinoa: This protein-packed grain is super versatile and makes a perfect calorie-dense swap for rice.Nuts and Seeds: Grab a handful of almonds, walnuts, or sunflower seeds for a quick calorie boost. Cheese: Full-fat cheeses are a delicious way to pack in calories. Grate it, slice it, or melt it into your favourite dishes.Dark Chocolate: This sweet treat is high in calories and packed with antioxidants. Who said gaining weight can't be delicious?Whole Eggs: These little powerhouses are full of good fats and protein—perfect for breakfast or thrown into any meal for an extra punch.Full-Fat Yoghurt: This creamy snack is a great source of protein and fat. Enjoy it as a snack, dessert, or even in smoothies.Dried Fruit: Packed with concentrated calories, dried fruit is an easy snack that’s perfect for picky eaters who want something sweet.Olive Oil: Drizzle some olive oil on salads or into dishes to give the calorie content a tasty boost.Coconut Milk: Use this creamy, calorie-dense liquid in cooking or baking for an extra boost of flavour and calories.Things to Avoid While Helping Your Picky Eater to Gain WeightWhen you're on a mission to up those calories, there are some things you definitely want to avoid to keep the weight gain healthy and sustainable.Don’t Force FeedNo one likes being pressured, especially when it comes to food. Forcing picky eaters to eat can crank up their anxiety and create negative vibes around mealtime. Instead, encourage a relaxed eating atmosphere where they feel supported and respected.Avoid Empty CaloriesWhen boosting calorie intake, aim for foods that are both calorie-rich and packed with nutrients. Skip the sugary snacks and sodas that just fill them up without doing any good. Every bite should count towards their health and growth. For a deeper dive into nutritious foods that support growth, check out our Education section.Steer Clear of Negative Mealtime ConversationsMake mealtime a stress-free zone! Focus on fun and family rather than eating habits or weight talk. Keep conversations light-hearted and positive to create a happy eating experience.Do Not Rush the Eating ProcessLet your picky eaters take their time with meals. Allowing them to eat at their own pace can lead to more food consumed over time. This approach respects their natural eating rhythm and can turn mealtime into a much more enjoyable experienceShould You Consider Nutritional Supplements?Nutritional supplements can be a fantastic way to make sure your picky eater gets all the nutrients they need, especially when their diet is a bit lacking. But remember, they’re meant to complement a balanced diet—not replace it! These little helpers can be great for filling in the gaps for specific nutrients that might be tricky to get enough of from food alone, like Vitamin D, iron, and omega-3 fatty acids.Before you jump in, it’s smart to chat with a healthcare provider to tailor the supplement game plan to your child’s unique needs. They’ll help ensure that everything fits with your picky eater’s overall dietary requirements and health goals. This helps keep meals fun and varied while supporting their health with safe and effective supplements.Final ThoughtsHelping picky eaters gain weight can feel like a balancing act, but with the right mix of strategy and patience, it’s totally doable. Focus on those nutrient-packed foods, jazz up their favourite dishes, and create a fun mealtime vibe. You’ll be promoting healthier eating habits without all the stress!  In addition, the journey to better nutrition and weight gain should be a gradual and pressure-free adventure. Chatting with a nutrition professional can give you personalised tips to tackle any unique challenges that pop up along the way.  With these expert-backed strategies in your toolkit, you can build a nurturing environment that not only helps your picky eater gain weight but also encourages a lifelong, happy relationship with food!Stay connected with the freshest tips, pro strategies, exclusive discounts, and hands-on support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Picky eating can feel like a rite of passage for many kids, but when does it cross the line from typical fussiness to something more concerning? If mealtime has turned into a battlefield and you’re left scratching your head over what to do next, it’s important to understand when to worry about picky eating. Let us explore the signs you should watch out for, so you can navigate those tricky dining moments with ease and confidence. Tired of Chaotic Mealtimes? Bring Peace to the Table Today!Do family meals feel more like a battle than a time to connect? You can turn things around. Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top childhood health experts, is packed with practical tips to help you manage picky eating and bring joy back to the table.No more stressful dinners. With Dr. Fuller’s advice, you can create calm, happy mealtimes that everyone will enjoy. Grab your copy of Healthy Parents, Healthy Kids and start making mealtimes a moment you all look forward to!What Is Considered Picky Eating?Picky eating usually shows up as a child's refusal to eat certain foods or sticking to a limited variety. This behaviour is common among kids but can vary a lot in intensity and how long it lasts. Here are some common patterns that might signal picky eating:  Reluctance to try new foods: They stick to familiar favourites and steer clear of anything new.Strong food preferences: Only certain types or textures make the cut for their meals.Eating very small amounts: They often chow down on less food than expected for their age and size.Rejecting foods previously enjoyed: One day they love it, and the next, it’s a hard pass on their former favourite!Is Picky Eating a Serious Issue?Many kids go through a picky eating phase, but it becomes a concern when it lingers beyond the typical developmental stages and starts affecting their health or social life. It’s key to recognise the difference between normal, temporary picky eating and more serious feeding issues. When picky eating leads to nutritional gaps or social withdrawal, it might be time to seek professional help.Sometimes, it can be linked to underlying health conditions like sensory processing disorders or psychological factors, which can cause aversions to certain textures or tastes. If mealtime is causing stress or anxiety, it’s important to address not just the behaviour but also the root causes. In these situations, reaching out to experts like paediatric dietitians or psychologists can be a game-changer for your child’s well-being.Cases When You Should Worry About Picky EatingThere are several signs that indicate when picky eating behaviour may require additional attention:Impact on GrowthOne of the biggest worries with picky eating is how it can affect a child's physical development. If they're not getting enough nutrition because of those restrictive eating habits, it could lead to stunted growth or weight loss. Keeping an eye on your child's growth and development with regular paediatric check-ups can help spot any issues related to their eating habits. This way, you can ensure they’re getting all the essential nutrients they need to grow up healthy and strong.Social ImpactPicky eating can also have a big impact on a child's social life. It can make them feel left out or anxious in group settings, like birthday parties or school lunches, where food is a big part of the fun. This can lead to some awkward moments and even affect friendships, especially if their eating habits make them feel different or keep them from joining in on certain activities. By helping picky eaters feel more comfortable with their food choices, you can boost not just their health but also their social well-being.Associated AnxietyAnxiety around eating can seriously affect a child's ability to keep a balanced diet. If your child shows signs of distress—like crying, panicking, or refusing to eat during meals—it might mean their picky eating goes beyond just having preferences. In these situations, exploring therapeutic interventions can really help your child gradually break the link between food and fear or discomfort. This can lead to a more positive and relaxed mealtime experience for everyone involved.Physical SymptomsPhysical symptoms linked to picky eating, like gagging, coughing, or even vomiting in response to certain textures or smells, could point to sensory processing issues. These reactions are more than just refusing food; they indicate a real struggle to handle certain sensory experiences. Addressing these challenges calls for tailored strategies that focus on your child’s unique sensory needs, making mealtimes a lot more comfortable for them.Persistent RefusalIf a child consistently refuses whole groups of foods, like all vegetables, all fruits, or anything with a particular texture, it can really limit their nutritional intake. Such restrictive eating can lead to deficiencies in essential vitamins and minerals, so it’s important to address this quickly. Consulting with a paediatric nutrition expert can help you develop safe and effective strategies to introduce more variety into their diet.How to Deal With Picky EatingManaging picky eating involves consistent, patient and creative approaches that encourage a healthy relationship with food. Here are eight practical tips:Offer ChoicesLet your child pick from a variety of healthy foods to create a sense of independence while still getting balanced nutrition. Giving them the power to choose can make mealtime exciting and empowering.Make Food FunGet creative with food presentations or involve your child in meal prep. Making food into fun shapes or turning veggies into silly faces can make trying new foods way more appealing and enjoyable.To know how you can make your food fun, click here.Keep Portions SmallServe up small portions to avoid overwhelming your little one. This makes trying new foods less intimidating, and it allows kids to ask for more on their own, helping them develop a positive relationship with food.Eat TogetherWhenever you can, share meals as a family. Kids often imitate the eating habits of adults and siblings, so seeing everyone enjoy a variety of foods can naturally inspire them to try new things.Check out our Resources at Feeding Fussy Kids to get tips on how you can create a positive mealtime environment.Avoid PressureKeep mealtimes relaxed and enjoyable, steering clear of any pressure to eat specific foods or clean their plate. Pressure can create negative feelings around eating, leading to more resistance and anxiety.RoutineEstablish regular meal and snack times to help your child tune into their hunger and fullness cues. This routine teaches them when to expect food, which reduces grazing and makes them more likely to eat well at mealtimes.Introduce New Foods GraduallyWhen it’s time to introduce new foods, take it slow and pair them with familiar favourites. This gentle approach can ease anxiety and spark curiosity about new tastes without overwhelming them.To know which foods you should introduce to your kids, explore our Education section.Be PatientChanging eating habits takes time, so stay patient and consistent. Calmly exposing your child to new foods without any pressure can help them gradually expand their tastesWrapping UpWhile picky eating is often just a normal phase of childhood development, it can sometimes hint at deeper underlying issues. By giving your child choices, making mealtimes fun, serving smaller portions, and sticking to a consistent routine, you can effectively manage their eating habits. Remember, the goal isn’t just about getting through dinner without a fuss; it’s about helping your child build a healthy relationship with food. With a bit of patience and consistency, you can transform picky eating into a more positive experience for everyone.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.

Travelling with picky eaters can quickly turn a dream trip into a dietary nightmare. With the right approach, though, you can enjoy a fantastic journey without compromising on meals or peace of mind.In this guide, we'll share practical tips to help you take over the world of picky eating while travelling, so everyone can enjoy the adventure. Unlock Peaceful Mealtimes: Your Go-To Guide for Picky EatersIf daily mealtime battles are wearing you down, grab Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia's top childhood obesity experts. This handy resource is packed with tips for tackling different dietary needs and bringing harmony back to your family meals. Say goodbye to the chaos and hello to stress-free, enjoyable dinners!Put an end to mealtime battles and start enjoying peaceful family dinners! Grabe your copy of Healthy Parents, Healthy Kids today and transform your dining experiences for the better.12 Effective Tips To Travel With Picky EatersPicky eaters, whether they are fussy kids or selective adults, can easily ruin the mood when travelling. But with a little planning, you can turn potential mealtime stress into enjoyable moments. Here are 13 effective tips to help ensure that every meal on your journey is enjoyable and satisfying for everyone involved:1. Prepare Favourite SnacksPacking snacks your travel crew loves can make a world of difference for picky eaters. Go for a mix of indulgent yet healthy treats, like granola bars, sliced fruits or mini sandwiches. These familiar flavours offer a comforting sense of security, especially when dealing with new foods. Also, having snacks on hand is a lifesaver during long trips or when meal options are scarce. It keeps everyone’s spirits and energy high.Need some snack inspiration? Check out our article on Healthy Snacks For Fussy Eaters That Are Sure to Impress for some tasty ideas!2. Research Restaurants in AdvancePlan ahead for tasty meals on your trip to make everyone happier. Before you go, check out some restaurants that everyone will love. Look for places with food everyone can enjoy, like options for picky eaters or people with special diets. With a list of pre-approved dining spots, you can avoid conflicts and make mealtimes something everyone looks forward to throughout your journey.3. Choose Accommodation with Kitchen FacilitiesHaving a kitchen in your accommodation can be a total game-changer, especially when you're travelling with picky eaters or those with specific dietary needs. You get to whip up your own meals, ensuring they match everyone’s tastes and requirements. Not only does this save you some cash, but it also gives you full control over ingredients and how you prepare them.Plus, it’s a fantastic way to get a fussy eater involved in the cooking process during your trip! Research shows that kids who help with meal prep tend to be in a better mood and eat better too. Access to a kitchen also means you can dodge the stress of dealing with unfamiliar menus or explaining complicated dietary restrictions. Whether it’s kicking off the day with a familiar breakfast or whipping up a quick late-night snack, having a kitchen makes your stay way more comfortable and convenient!4. Introduce New Foods SlowlyThe secret? Introduce new flavours gradually—no rushing allowed! On vacation, mix new ingredients with familiar favourites for a smoother transition. For example, adding local cheese to a beloved sandwich can make those new tastes feel less intimidating. This way, mealtime turns into a fun adventure rather than a chore, helping them explore new foods without pressure and possibly sparking an interest in local cuisine.For more handy tips and tricks to encourage your picky eater to try new foods, check out our article.5. Stick to Regular Meal TimesWhen travelling with a fussy eater, sticking to a set mealtime schedule can make all the difference. Kids thrive on routine! Regular meal and snack times give kids a sense of security, making the idea of trying new foods feel way less intimidating. When they know what to expect, they feel more relaxed, which opens the door to introducing new flavours. Furthermore, a consistent routine helps avoid constant snacking, so they come to the table with a healthy appetite and a willingness to try something new—even in unfamiliar places! By planning your itinerary to include some downtime around meals, you can turn mealtime into a fun and stress-free experience for everyone on your trip.6. Involve Everyone in Meal PlanningLet your picky eaters help choose a restaurant or pick a meal to cook during your stay. For example, if your child loves pasta, you could let them decide on the sauce or toppings for a fun family cooking night. This gives them a sense of control and excitement about the meals and makes them more likely to enjoy what’s on the table. It also encourages teamwork, as everyone’s preferences are acknowledged and respected, which can really enhance the overall vibe of your trip.7. Stay HydratedIt’s really important to stay hydrated, especially when you're travelling. Sometimes, kids might feel hungry or cranky when they're actually just thirsty, which can make mealtimes trickier, especially with picky eaters. Make sure everyone has a reusable water bottle and remind them to take regular sips throughout the day, not just during meals. This little habit can help keep everyone in a good mood and ready to eat. It makes it easier to stick to mealtime routines and reduces any fussiness that comes from being dehydrated.8. Flexible SchedulingIt’s great to have some structure while travelling, but being too strict with your schedule can add stress, especially for picky eaters who might feel pressured at mealtimes. Instead, try to keep your travel plans flexible, so you can adjust your meals based on how the day is going and everyone's mood. A more relaxed approach helps ease any tension around mealtime and makes the whole experience more enjoyable. You’ll have the freedom to shift meal times or change plans without throwing off your day, making it more fun for everyone.9. Educate About Local CuisinesYou can kickstart the adventure of introducing picky eaters to local cuisines even before you hit the road! Consider diving into some cookbooks, watching fun culinary videos, or hosting a themed dinner night to give them a sneak peek of what’s to come. This engaging approach can transform any worries into excitement and curiosity, making them more open to trying local dishes when you arrive. By familiarising them with what to expect, mealtimes can become more enjoyable and adventurous.It’s also a great idea to chat with your kids about the importance of picking the right foods. Check out our Education section to discover which food items are good for your kid's health and what to steer clear of.10. Offer Rewards for Trying New FoodsDuring your trip, motivating picky eaters to try new foods with small rewards can create a positive mealtime atmosphere. You can set up a system where trying a new food leads to a reward, such as a sticker, a small toy or choosing a fun activity for the next day. This makes trying new foods an exciting adventure instead of a chore. It also encourages them to explore all the delicious flavours your travel destination has to offer.11. Ensure Meals Are BalancedAim for a balance in meals by incorporating different food groups, even when catering to specific tastes. You can satisfy everyone’s nutritional needs while introducing a variety of foods in manageable portions. For example, you could serve a favourite protein alongside some new or less popular sides, creating a meal that’s both comforting and nutritious. This strategy helps normalise new foods, making it easier to include them in the regular diet.12. Keep a Positive AttitudeYour attitude can make a huge difference in the dining experience for picky eaters. Keeping things positive, patient, and supportive helps take the stress out of trying new foods or dining in unfamiliar places. By highlighting the fun and adventure in each mealtime challenge, you can encourage a more relaxed and open mindset about eating. What could be a stressful situation can transform into an exciting opportunity for growth and enjoyment!To know how you can keep a positive attitude while dealing with picky eaters check out our Resources at Feeding Fussy Kids.Final ThoughtsTravelling with picky eaters doesn’t have to be a headache if you approach it with the right game plan! Pack their favourite snacks, research dining options ahead of time, and keep a flexible schedule to cater to even the fussiest tastes. Maintain a positive vibe and get everyone involved in meal decisions to turn potential mealtime battles into fun bonding moments.Preparation and flexibility are your secret weapons for a smooth travel experience, letting everyone explore new flavours at their own pace. Follow these tips, and you’ll discover that travelling with picky eaters can be just as delightful as any other adventure!Stay in touch with the latest advice, expert techniques, exclusive offers, and focused support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health. 

Getting kids to eat their veggies can sometimes feel like a battle of epic proportions. Did you know that around 25% of 2-year-olds are considered picky eaters, refusing to try new foods or sticking to the same ones over and over? This common challenge raises an important question: How do you encourage a child who refuses to eat?In this article, we've put together tips and strategies to turn mealtime into a positive experience for your family. Discover fun, practical ways to make eating enjoyable and engaging.Revamp Your Family Dinners – Grab Your Guide Today!Sick of those mealtime standoffs and eager to rediscover the joy of family dinners? Dr Nick Fuller’s book, Healthy Parents, Healthy Kids, is here to help! Packed with clever tips and tricks from Australia’s top expert on childhood obesity, this book shows you how to turn picky eaters into enthusiastic foodies. Wave goodbye to dinner dilemmas and say hello to tasty, healthy meals everyone will love. Snag your copy of Healthy Parents, Healthy Kids today and start creating fun, fuss-free mealtime moments!10 Ways to Encourage a Child Who Refuses to EatMealtime battles don’t have to be the norm. With a touch of creativity and the right strategies, you can make eating a fun and rewarding experience. Explore these 10 tips to help your child develop a healthy and happy relationship with food.1. Understand Their Reasons Why might your child be turning up their nose at dinner? It could be anything from irregular eating habits or too many snacks to distractions like toys or tech at the table. Sometimes, they might even have sensory sensitivities or health issues causing discomfort. Understanding why your child is a fussy eater involves observing their eating patterns and reactions to identify the issue. Adjust meal times, cut back on snacks, or consult with a paediatrician to get to the bottom of it.2. Create a Routine When kids go through the same routines repeatedly, their brains build stronger connections that help them feel safe and secure. So kids thrive on consistency, and mealtimes are no exception. Setting specific times for breakfast, lunch, and dinner helps regulate their hunger and appetite. A solid routine not only reduces resistance but also instils a discipline that can benefit other areas of their lives.3. Get Them Involved in Cooking A study shows that letting kids help out in the kitchen can actually boost their veggie intake. So let your child wash fruits, mix ingredients, or pick recipes. This involvement can help spark their interest in the food they’re preparing and make them more likely to try new things. It’s also a great chance to teach them about nutrition and where food comes from.4. Make Food Fun Create smiley faces with pancakes, colourful fruit skewers, or veggies in fun shapes. Try themed meals, like an ‘Under the Sea’ dinner with fish-shaped sandwiches and blue rice. Keeping mealtime exciting and varied can make trying new foods more appealing.5. Offer Healthy Choices Give your child the power to choose by offering two or three healthy options. This way, they can assert their independence while you ensure they’re eating well. For example, let them pick between carrots or cucumbers for a snack. It’s a great way to introduce new foods without making them feel overwhelmed.6. Eat TogetherKids are great at picking up on what their parents do. A study shows that leading by example is a game-changer for healthier eating habits. When they see their parents and siblings diving into a variety of foods with enthusiasm, they’re more likely to do the same. So, make family dinners a fun and positive experience! Gather everyone around the table as often as possible, serve up delicious dishes, and enjoy the time together. Chat about your day, share stories, or just savour the moment. It’ll turn mealtime into something your child looks forward to rather than dreads.Want to make mealtimes a breeze? Visit our Education section for top tips on creating the perfect dining environment!7. Minimise DistractionsCreate a distraction-free dining zone to help your child focus on their meal. Turn off the TV, stash away electronic devices, and clear away toys from the table. This helps your little one tune into their hunger and fullness cues, making them more aware of their eating habits. A calm mealtime setting also gives everyone a chance to connect and enjoy each other’s company.8. Praise Positive BehaviourWhether it’s trying a new veggie or finishing their plate without fuss, shower your child with praise. Acknowledging their positive choices boosts their confidence and makes mealtime a lot more enjoyable. Focus on the good stuff and keep things upbeat. This will help your child be more excited to join in the fun.9. Be Patient and Avoid PressurePatience is your best friend when dealing with picky eaters. Remember, kids’ appetites can vary from day to day, so don’t stress if they’re not gobbling everything up. Offer new foods alongside their favourites and let them try a small bite without any pressure. It might take a few tries before they warm up to new tastes, so keep the atmosphere light and relaxed. Over time, they’ll start exploring new flavours with more enthusiasm.10. Consult a ProfessionalIf you’re worried about your child’s eating habits or nutrition, don’t hesitate to seek professional advice. A paediatrician or dietitian can offer tailored advice and check if there are any underlying issues affecting your child’s diet. They’ll provide practical tips and reassurance to help ensure your child is getting the nutrients they need while developing healthy eating habits. For additional insights, check out our Resources section at Feeding Fussy Kids.The Bottom LineTurning mealtime struggles into moments of joy and connection is totally possible with the right approach. We’ve covered some great tips to turn eating from a struggle into a family-fun event. From understanding your child’s reasons for being a picky eater to creating fun, engaging family meals, these tips can make a big difference.Patience and consistency are key in this journey. With a bit of creativity and persistence, you’ll help your child develop a healthier relationship with food and make mealtime something everyone looks forward to.Stay informed! Subscribe to receive cutting-edge strategies, expert tips, exclusive offers, and insightful updates straight to your email.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 on the hunt for meals that can please even the pickiest eaters without spending hours in the kitchen, you’re in for a treat! We’ve put together some fantastic 30-minute recipes that are as quick to make as they are delicious. 10 Best 30 Minute Meal Recipes For Picky EatersShort on time but need to please a picky eater? These 10 quick and tasty recipes are perfect for busy days when you want to serve up something they'll actually eat!Paprika Chicken And QuinoaPerfect for a mid-week meal, this dish is quick to prepare and features wholesome, staple ingredients. It’s also ideal for prepping ahead and packing for lunch throughout the week. The fresh herbs bring a burst of flavour, but feel free to substitute with whatever you have available. Type: Chicken, Gluten FreeServes 6Prep Time: 10 minutes Cooking Time: 30 minutesIngredients1 cup quinoa 1 bunch of parsley, chopped Handful mint leaves, choppedHandful coriander leaves, chopped 1 punnet cherry tomatoes, halved3 spring onions, sliced Zest of 1 lemon1 tablespoon olive oil3 large chicken breast fillets 1 sprinkle paprika6 tablespoons Greek yoghurt For the dressing:2 tablespoons olive oilJuice of 1 lemon1 teaspoon paprika1 teaspoon cuminCracked black pepperRecipeCook the quinoa according to packet instructions, then drain and set aside to cool. To make the dressing combine the oil, lemon juice, paprika, cumin and pepper in a small bowl and stir to combine. Reserve some of the dressing for serving, and the rest for the salad. To assemble the salad add the cooked quinoa, parsley, mint, coriander, tomatoes, spring onions and lemon zest to a salad bowl and toss together. Add the salad dressing and stir through. Heat a large non-stick frying pan over medium-high heat. Mix the olive oil with a sprinkle of paprika and rub over both sides of the chicken breast. Add the chicken to the pan and cook for 8-10 minutes on each side until cooked through.To serve: Divide the quinoa between 6 serving bowls. Slice the chicken breast and arrange on top of the quinoa in each bowl. Serve with a tablespoon of the Greek yoghurt, and drizzle with the remaining salad dressing. Enjoy!Here’s a tasty treat to add to your meal lineup: give Baked Lemon Chicken a whirl! It’s a super simple, flavour-packed dish that even picky eaters will devour. Quinoa With Roast Zucchini, Pumpkin And PestoThis vegetarian dish is bursting with delightful flavours, thanks to the cinnamon paired with zucchini and pumpkin. If you’re out of homemade pesto, no worries—store-bought will do just fine. Just keep in mind that it might not match the homemade version in flavour or nutrition.Type: Vegetarian, Gluten Free, Contains NutsServes 4Prep Time: 10 minutesCooking Time: 30 minutesIngredients2 large zucchinis, cut into large pieces500g pumpkin (any variety), peeled and cut into bite-sized pieces2 tablespoons olive oil1 teaspoon ground cinnamon½ cup (95g) quinoaJuice of 1 lemon2 tablespoons chopped flat-leaf parsley1/3 cup (90g) homemade pestoRecipePreheat the oven to 180°C and line a baking tray with baking paper.Place the zucchini and pumpkin on the prepared baking tray, drizzle over the olive oil and sprinkle with cinnamon. Gently toss to coat, then spread out in a single layer.Bake for 30 minutes or until the pumpkin is tender.Meanwhile, cook the quinoa according to the packet instructions. Remove the vegetables from the oven and combine with the quinoa, lemon juice, parsley and pesto.Serve in bowls and enjoy.Tip: On time-poor days, cut the pumpkin into smaller pieces as this will reduce the cooking time. Miso Salmon With Green VeggiesThis dish is a breeze to make and super versatile. If you’re missing any of the veggies listed, just swap in whatever you have on hand. It’s also great served with rice or quinoa for a complete meal.Type: Fish, Gluten Free, Lactose FreeServes 2Prep Time: 35 minutesCooking Time: 30 minutesIngredientsTwo pieces of salmon, skin on1 sweet potato, diced into bite-sized pieces1 teaspoon olive oil1 handful edamame beans, shelled or in pods1 cucumber, diced1 spring onion, slicedFor the marinade:2 teaspoons white or yellow miso paste2 cloves garlic, finely chopped1 teaspoon olive oil1 small squirt honeyFor the dressing:2 teaspoons white or yellow miso paste 2 teaspoons tahini Juice of half a limeHot waterRecipeCombine the marinade ingredients in a small bowl and mix to combine. Add the salmon fillets and coat in the marinade. Place in the fridge for at least half an hour to marinate.Preheat the oven to 200°C and line a baking tray with baking paper. Place sweet potato on the tray with a teaspoon of olive oil. Bake for 15-20 minutes until starting to brown.Remove the baked sweet potato from the oven and set aside. Place the salmon fillets onto the oven tray and drizzle with the excess marinade. Place into the oven for 5 minutes, then turn the fish over to its other side and cook for another 5 minutes. Meanwhile, cook the edamame according to the packet directions. Combine edamame with the cucumber, spring onion and baked sweet potato.To make the dressing combine miso paste and tahini in a small bowl and whisk together. Whisk in the lime juice and enough hot water to create your desired dressing consistency. To serve, add the veggie mix to two serving plates and top with the salmon fillets. Top with the dressing and enjoy!Mediterranean Chicken Here’s another easy and delicious dinner idea that keeps things simple with minimal clean-up! Why not double the recipe and have extra on hand for the week? You can use leftovers for a quick lunch or reheat for a hassle-free dinner. It’s a great way to save time and effort during those busy days. Type: Gluten Free, Lactose Free, ChickenServes 4Prep Time: 5 minutes Cooking Time: 20-30 minutesIngredients3 tablespoons olive oil2 cloves garlic, crushed1 tablespoon dried oregano1 teaspoon dried thymeSprinkle of salt and pepper3 lemons4 small chicken breast fillets1 cucumber, chopped1 punnet cherry tomatoes, chopped,Handful parsley leaves, chopped1 avocado, choppedRecipePreheat the oven to 200°C.In a large bowl combine 2 tablespoons of olive oil, garlic, oregano, thyme, and a sprinkle of salt and pepper. Mix well to combine.Add in the chicken and toss well to coat in the marinade.Transfer the chicken and the marinade to a small baking dish. Quarter 2 of the lemons and arrange around the chicken.Place into the oven and bake for 20-30 minutes, until the chicken breast is cooked through.Meanwhile, prepare the side salad. Add the cucumber, tomatoes, parsley, and avocado to a bowl. Squeeze in the juice of the 1 remaining lemon and add the remaining 1 tablespoon of olive oil. Stir well to combine. Divide the side salad between 4 serving plates. Once the chicken is cooked, divide between the 4 serving plates. Serve with a baked lemon wedge alongside, to squeeze over the chicken. Enjoy!Butternut Pumpkin SoupUsing butternut pumpkin gives this soup a wonderfully sweet and creamy texture, making it ideal for those cooler days. Also, it’s perfect for batch cooking—just store it in the fridge or freezer for easy meals all week long. For an extra treat, serve it with some crispy toasted wholemeal bread.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! For a fun and tasty twist on your usual pumpkin recipes, give this Healthy Pumpkin Pasta a go. It’s a delightful way to enjoy pumpkin in a whole new way!Leek And Potato SoupTry this classic leek and potato soup with a delicious twist—fennel! The fennel adds a fantastic depth of flavour to this creamy delight. It’s also ideal for batch cooking; just store in the fridge or freezer for for future meals. For an extra touch, you can toss in some chunks of white fish at the end and let them simmer in the soup for a few minutes 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!Homemade Chicken TortillasMaking your own tortillas might seem a bit ambitious, but the flavour payoff is well worth it. This dish is also great for entertaining—serve all the ingredients on the table and let your guests create their own tortillas. It’s a surefire way to impress and make your dinner party a hit with your homemade touch.Type: ChickenServes 6-8Prep Time: 30 minutes + 30 minutes resting time Cooking Time: 15 minutesIngredients3 cups wholemeal or whole wheat flour 2 tablespoons olive oil1 cup warm water2 large chicken breasts, sliced into stripsJuice of 1 lime2 tablespoons coriander leaves, chopped1 bag baby spinach1 punnet cherry tomatoes, halved½ red onion, thinly sliced1 avocado, sliced Greek yoghurt, to serveRecipeAdd the flour to a large bowl and make a well in the centre. Pour the olive oil and warm water into the centre and mix until ingredients just come together. Tip out onto a clean surface and knead the dough for approximately 2-3 minutes until smooth. Place dough back into bowl and cover, then allow to rest for 30 minutes. Once the tortilla dough has rested, divide it into 16 small balls of roughly the same size. Sprinkle some flour on your bench and rolling pin, then roll out each ball of dough into a thin circle shape resembling a tortilla.Heat a large non-stick frying pan over medium-high heat. Place one circle of tortilla dough into the pan and cook for 1 minute. It should start to form bubbles and turn slightly golden. Flip over and cook the second side for another 1 minute. Remove the tortilla and place onto a plate. Repeat with remaining dough balls. Stack cooked tortillas on a plate and cover with a pan lid or tea towel to keep warm, or place in the oven at a low temperature to keep warm until serving.To cook the chicken, heat a large non-stick frying pan over medium heat. Add the chicken breast and cook for around 5 minutes on each side until cooked through. Remove from the heat, then squeeze over the lime juice and add the coriander. Stir to cover the chicken then set aside.Serve the warm tortillas on the dining table with the cooked chicken, spinach, tomato, onion, avocado and Greek yoghurt and allow guests to fill their own tortillas with the toppings. Enjoy!Wholegrain Seeded Rye LoafWe opted for a rustic round loaf shape by baking it on a flat tray, but if you prefer a classic loaf, feel free to use a loaf tin instead—just keep an eye on it, as baking times may differ. You can also mix and match seeds according to your taste. Remember to start the recipe ahead of time, as the dough needs plenty of time to rise. 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 centre. 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 the 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 on 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. Tip: This bread stores well in the freezer. Slice the loaf and freeze, then pop it in the toaster before eating. Beef And Lentil BologneseThis pasta recipe is a must-have for your cooking collection. With lentils added in, you can cut back on meat without sacrificing taste. In addition, you can amp up the sauce with extra veggies, like mushrooms, for even more flavour and nutrition.Type: Contains Meat, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 30 minutesIngredients300g wholemeal fusilli pasta 1 tablespoon olive oil1 clove garlic, minced1 onion, finely diced1 carrot, finely diced1 teaspoon cumin1 teaspoon oregano250g lean beef mince1 tablespoon tomato paste1x 400g tin crushed tomatoes½ cup vegetable stock1x 400g tin lentils, drained and rinsedSprinkle of salt and pepperHandful of basil leaves, to serveRecipeBring a large saucepan of water to the boil over high heat. Add the fusilli pasta and cook for approximately 12 minutes until al dente. Drain. Meanwhile, heat the olive oil in a large pan over medium heat. Add garlic clove and onion and sauté for 5-10 minutes until soft. Add carrot, cumin and oregano and cook for another 5 minutes, stirring occasionally. Add in the beef mince and use a spoon to break it apart whilst cooking. Once the meat has browned, stir in the tomato paste and pour the crushed tomatoes over. Add in the stock, then allow the sauce to simmer for 10-15 minutes until thickened. Once the sauce has thickened, stir through the lentils and a sprinkle of salt and pepper, and leave on the heat for a couple more minutes until the lentils have heated through.  To serve, divide the pasta between 4 serving bowls and top with the Bolognese sauce. Top with torn basil leaves and enjoy!Lentil DhalLentils are an excellent plant-based protein and fibre source. This recipe uses dried lentils, available at most supermarkets and health food stores. For a cool touch to balance the chilli's heat, consider adding a dollop of plain yoghurt on top.Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 6Prep Time: 5 minutesCooking Time: 30 minutesIngredients1 ½ cups dried brown lentils, rinsed1 tablespoon olive oil1 onion, diced1 tablespoon cumin1 tablespoon turmeric powder1 tablespoon curry powder1 teaspoon chilli powder1 tablespoon garlic, minced1 tablespoon ginger, minced1x 400g tin diced tomatoesCooked basmati rice, to serveCoriander, to serveRecipeAdd the lentils to a large pot and cover with cold water. Bring to the boil, then reduce heat and simmer for 10 minutes. Drain the lentils and set aside.  Return the pot to the stove over a medium heat. Add the olive oil and onion and cook for a couple of minutes. Add all the spices, garlic and ginger and cook for another 5 minutes stirring occasionally.  Pour in the tomatoes and ½ cup water. Bring to a simmer and cook for a further 15 minutes, stirring occasionally. If the mixture becomes too dry, stir through a bit more water and continue simmering. The liquid should be absorbed and the lentils soft.    Serve the dhal with basmati rice, and sprinkle with coriander to serve. Enjoy!The Bottom LineBusy evenings? No problem! These 30-minute meals are your new best friend. Perfectly crafted for picky eaters, they pack in flavour and nutrition without eating up your time. With easy ingredients and simple steps, you’ll have a tasty dinner ready in no time. Say hello to stress-free meals that’ll win over even the fussiest eaters!Hungry for more quick and healthy recipes? Visit our Recipes section!

Food rejection can be a real headache for parents, with 20% to 30% of kids putting up a fuss at mealtime. If your one-year-old is already showing signs of being a picky eater, you’re right in the middle of a classic toddler phase! It’s completely normal for little ones to turn up their noses at new foods and create a bit of mealtime chaos.Here’s the bright side—turning mealtimes into a fun and stress-free experience is totally achievable. We’ve put together some handy tips and tricks to help you handle your baby’s picky eating habits. Read more.Transform Your Family Mealtime – Get Your Guide Today!Are family meals feeling more stressful than fun? Turn things around with Dr Nick Fuller's Healthy Parents, Healthy Kids. As a leading expert in childhood obesity in Australia, Dr Fuller shares effective strategies to tackle picky eating and make mealtimes a joy for everyone.Say goodbye to mealtime stress and hello to delicious, nutritious dinners. Grab your copy of Healthy Parents, Healthy Kids now and start creating happy, healthy family meals today!Understanding Picky Eating in One-Year-OldsWhat does a fussy eater mean? In simple terms, it’s when your little one suddenly decides that their once-loved foods are now completely off-limits. At one year old, it’s totally normal for kids to start showing preferences—or rather, strong opinions—about what they want to eat. This phase can be marked by food rejections, playful messes, and some seriously dramatic reactions to anything new on their plate.At this stage, your baby is exploring their world, and food is just another part of that adventure. They might be hesitant to try new textures or flavours, which is their way of asserting independence and figuring out what they like. It’s not about being stubborn; it’s part of their growth and development.Causes of Picky Eating in One-Year-OldsWhen it comes to one-year-olds and picky eating, a study shows that a few key factors come into play. First, mum’s eating habits can have a big impact. If she’s making healthy choices when the little one turns one, the chances are good that the child will follow suit and be less fussy with their veggies. Early feeding practices also matter—introducing lumpy foods too late (after 9 months) or cutting back on breastfeeding too soon can lead to more picky eating. On the flip side, getting veggies into their diet early (between 4 and 5 months) can help prevent fussiness down the road.Temperament plays a role, too. If your one-year-old tends to be a bit emotional and mum is feeling stressed or anxious, picky eating might become more likely. And if your child is already showing signs of being choosy around 15 months and you’re worried about it, the chances of them being picky later increase. But if you stay relaxed, there’s a good chance they’ll grow out of it.Other common reasons why one-year-olds suddenly get fussy with food are:Preference for Familiar Foods: Toddlers love sticking to what they know, especially when it comes to food. New dishes? No thanks! It’s not just about being stubborn, though—it’s part of growing up. Familiar foods make them feel safe and comfortable. Sensory Sensitivity: Ever notice how certain foods are a no-go just by how they look or smell? One-year-olds can be picky about textures, colours, and even smells. Something too mushy, too bright, or a bit smelly might send them running. Independence and Control: Your little one is starting to flex their independence muscles, and food is one of the first ways they can make choices. If they’re only eating certain foods, it’s likely their way of saying, ‘I’ve got this!’ Small Appetite: After turning one, your toddler’s growth slows down, which means their appetite might shrink a bit too. Don’t worry if they’re not eating as much, as it’s totally normal. What seems like picky eating could just be them eating less because they’re not as hungry. However, it's worth noting that weight faltering can be more common in children during this stage.Distractions During Meals: Toddlers are easily distracted, and if there’s too much going on, mealtime can quickly turn into playtime. TV, toys, or a busy room can make it hard for them to focus on food. How to Handle Picky Eating in a 1-Year-Old BabyDealing with a picky eater? Here are some fun, low-pressure ways to help your little one explore new foods while keeping mealtimes smooth and happy.Offer ChoicesTurn mealtime into a mini-adventure by giving your toddler a say in what’s on their plate. Offer a couple of healthy options and let them pick—suddenly, they’re in control (in the best way). It’s not just about filling their belly; this simple choice boosts their confidence and decision-making skills. In addition, you get to make sure everything on offer is nutritious!Introduce New Foods SlowlyThinking how to get a fussy eater to try new foods? No need to go all-in with a plate full of new foods. Start small by adding a little something new alongside their favourites. Think of a tiny piece of broccoli next to their beloved apple slices. It keeps things low-key and makes new foods seem less intimidating. Before you know it, they might just surprise you by reaching for the greens.Create a RoutineKids thrive on routine, especially when it comes to food. Set regular meal and snack times to help them know when food is coming, which can reduce fussiness. A predictable schedule gives them a sense of control and comfort, turning mealtime from a battle into a familiar part of their day.Lead by ExampleYour toddler watches your every move, especially when it comes to food. If they see you enjoying a variety of healthy foods, they’ll be more curious to try them too. So, go ahead and munch on those veggies—it’s like showing off how cool healthy eating can be!Keep Meals PositiveMake mealtime a relaxed, happy occasion. Skip the pressure to eat certain things, as it will only make them more resistant. Instead, focus on making meals fun! Celebrate little wins, like when they take a tiny bite of something new. That positive vibe will encourage them to keep exploring new tastes without feeling forced.Looking for more tips to make mealtime a breeze? Check out our Resources section for loads of expert advice and fun solutions to turn your little one’s eating habits around!Be Patient with RejectionIt’s totally normal for your little one to reject new foods, even multiple times. Don’t give up! Keep offering new food every now and then, without pushing too hard. Patience is key. Eventually, they may come around and try that mystery veggie you’ve been sneaking onto their plate.Involve Your Child in Food PreparationGet your toddler in on the kitchen action. Let them help with small tasks like washing veggies or stirring ingredients. When they’re involved in making their food, they’re more likely to be curious about eating it. Plus, it’s a fun way to teach them about healthy eating early on.Want to make meals even more fun? Check out these fun recipes to tempt your picky eater’s taste buds and make mealtime exciting!Final ThoughtsDealing with a picky eater at one year old? It takes a mix of patience, understanding, and a sprinkle of creativity. Make mealtimes fun and stress-free by offering a variety of choices and slowly introducing new foods. This way, your toddler can explore a healthier and more diverse diet without any fuss. Involving them in meal prep can also spark their interest in food and teach them some valuable nutrition lessons. With a bit of consistency and a gentle touch, you’ll help your little one develop a taste for new foods and build great eating habits that’ll stick around for life.Don't miss out! Join our mailing list to receive the latest tactics, professional guidance, special deals, and supportive insights directly in your inbox.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.