From one mum to another, I know how much we all want the best for our little ones—because a healthy child is a happy child. But ensuring they get everything they need from their diet can feel like a constant battle. Sound familiar?
You’re not alone. The nose wrinkles, the food on the floor, and the tantrums at the mere sight of a tomato... I hear you! But don’t worry—I’ve got some tips that may just help.
1. Establish a Routine
Kids thrive on routine. Keeping meals and snack times consistent creates a sense of predictability that helps children feel secure. Whether it’s a favourite plate or a ritual like family breakfast, routines can reduce stress and encourage fussy eaters to engage with food more positively.
2. Serve Small, Frequent Meals
Children’s energy levels and growth require frequent refuelling. Offering smaller, nutrient-rich “mini meals” throughout the day can help maintain steady blood sugar, preventing the meltdowns and pickiness that come with hunger.
Pro tip: A hungry child is rarely cooperative—small portions spread throughout the day keep moods steady.
3. Be a Role Model: Lead by Example
Children mimic what they see. Ask yourself:
The way you eat, when you eat, and even where you eat has a significant impact. Family meals together at the table foster positive eating habits. If your child sees you enjoying a variety of foods, they’ll be more likely to follow suit.
4. Keep Portions Small
Remember, a child’s stomach is about the size of their fist. Large portions can be overwhelming, so start small and let them ask for more. Avoid letting them fill up on sugary or processed snacks between meals—they’ll feel full but won’t get the nutrients they need.
5. Let Them Get Hands-On
Toddlers love independence, and finger foods let them explore eating at their own pace. Offering a mix of colours and textures makes mealtime more fun and engaging.
6. Smoothies: A Parent’s Secret Weapon
If your little one prefers to drink rather than eat, smoothies can be a lifesaver. They’re perfect for sneaking in extra nutrition without the battle!
You can blend:
- Base: Frozen banana, Greek yogurt, avocado, coconut milk
- Boosters: Spinach, nuts, seeds, fish oil, probiotics & the NORISH Smoothie Booster.
Add a fun straw or colourful cup to make it exciting. Any leftovers? Freeze them into ice blocks or “ice cream” snacks for a refreshing treat later.
7. Keep the Gut Happy for a Healthier Child
It’s good to remember that children’s guts, brains, and immune systems are still developing. Their digestive systems are more sensitive, so they’re less equipped to handle toxins from processed foods and environmental factors. This can affect not just their physical health but also their mood and eating habits.
If you’d like personalised support to get to the heart of your child’s eating struggles, I’m here to help!