As a paediatric dietitian with over two decades of experience and having 2 kids of my own, I've pretty much seen it all when it comes to picky eaters. If you're a busy mum struggling to get your little ones to eat nutritious foods, you're not alone. In this blog post, based on Episode 5 of the Easy Feed Podcast, I'll share my insights on how to simplify dinner time and transform your picky eater into a more adventurous diner.

 

The Picky Eater Predicament

Let's face it: dealing with a picky eater can be incredibly frustrating. As a mum myself, I get the  endless negotiations at dinner, the multiple meal preparations, and the worry about whether your child is getting enough nutrients – it's exhausting! But don't worry, I'm here to help you navigate these choppy waters and find smoother sailing at the dinner table.

The Multiple Meal Trap

One of the most common pitfalls I see is parents cooking multiple meals to cater to different taste preferences. It's a trap that is SO easy to fall into, I’ve certainly been guilty of it myself in the past.  The thing is, it's not sustainable in the long run. Not only does it require more ingredients and planning, more of your time cooking it in the kitchen and more dishes to wash. 

It also goes against the ideal of shared family mealtimes. As a paediatric dietitian, I can tell you that this approach isn’t a long term solution - Amen to that!!

Catering to their taste buds often reinforces picky eating habits and doesn't encourage children to try new foods. So, how do we break this cycle and stop the 3 different dinners every night?

 The Power of One Meal

The key to simplifying dinner time lies in preparing one meal for the entire family. Now, I know what you're thinking – "But my fussy eater won't touch half the things I make!" Don't worry; I've got some strategies to help you make this work.

Deconstructed Meals: A Child Nutritionist's Secret Weapon

One of my favourite techniques as a child nutritionist is the deconstructed meal approach. Here's how it works:

1. Choose a meal you enjoy – let's say a stir-fry.

2. Break it down into its components: protein, vegetables, and carbohydrates.

3. Serve these components separately on your child's plate. they can mix them if they like (and of course you can enjoy it mixed if you like!)

4. For the specific proteins or vegies that your child won’t eat (that the rest of the family IS eating),  sub out for “safer option” for them, BUT still put a bit of that protein or veg on their plate or a side learning plate.

This method allows your child to see familiar foods alongside new ones, reducing anxiety and increasing the likelihood of trying something new.

Remember, learning to like new foods is a process, and every interaction with a new food – even just looking at it or touching it – is a step forward.

Always include at least one 'safe' food on your child's plate – something you know they'll eat. This ensures they won't go hungry and reduces mealtime stress for everyone.

 Quick and Easy Food Ideas for Fussy Eaters

As a paediatric dietitian, I'm often asked for healthy, quick meal ideas that will appeal to picky eaters. Here are some of my go-to suggestions:

1. Build-Your-Own Meals: Set out a variety of toppings for pizzas, tacos, or baked potatoes. This gives children control over what goes on their plate.

2. Poke bowls - where kids get to choose which ingredients go into their dish. Can include rice, black beans, corn, avocado, cheese, tomato, cucumber, corn chips, chicken, lettuce and more!

3. Wraps - the same rule applies here - have plenty of healthy filling options which kids can use to create their masterpiece! Some great filling options include chicken, lettuce, avocado, grated lettuce and mayonnaise.  Can use rice paper rolls with rice vermicelli noodles and coriander for an asian inspired change!

Remember, the goal is to make mealtimes enjoyable and stress-free while gradually expanding your child's palate.

 The Importance of Role Modelling

As a child nutritionist, I can't stress enough the importance of eating with your children. When they see you enjoying a variety of nutritious foods, it plants seeds for future food acceptance. Even if you can't always eat at the same time, try to sit with them and have a small portion of what you're serving.

Overcoming Common Challenges

Nutrient Concerns

Many parents worry their picky eater isn't getting enough nutrients. While it's a valid concern, remember that children's nutritional needs are met over time, not at every meal. Focus on offering a variety of nutritious foods consistently, and trust that your child will eat what their body needs. For more  information on recommended daily intakes, you can refer to the Australian Dietary Guidelines.

Inside Nourishing Kids, i have tutorials where I unpack the dietary guidelines and give you a clear idea of exactly how much food your child needs. To find out more about Nourishing Kids, click HERE

 Quick and Easy Food Prep Tips

Preparing healthy, quick meals doesn't have to be a chore. Here are some time-saving tips for preparing nutritious foods without the hassle:

1. Batch cook and freeze portions for busy nights.

2. Keep a well-stocked pantry with versatile ingredients.

3. Embrace one-pot meals and sheet pan dinners.

4. Use pre-cut vegetables to save time on busy evenings.

5. Get your children involved in meal preparation – it often makes them more willing to try new foods.

In summary, dealing with a fussy eater can be challenging, but with the right strategies, it's possible to simplify dinner time and gradually expand your child's palate. Remember, every child is different, and what works for one might not work for another. Be patient with yourself and consider lowering expectations a little - for your own sanity! 

If you found this blog post helpful, be sure to check out Episode 5 of the Easy Feed Podcast for more in-depth discussion on this topic. And remember, you're not alone in this journey. With the right support and information, you can help your fussy eater become a more adventurous and healthy eater.

Here's to happier, healthier mealtimes for you and your family!

Additional references

The Raising Children Network offers additional strategies and reassurance for parents dealing with picky eaters.

The World Health Organization provides comprehensive guidance on what constitutes a healthy diet