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1. Exposure, exposure, exposure
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It’s so easy that when a child doesn’t initially like something we don’t serve it again but it’s actually really important to keep exposing children to new, different and disliked foods.
Research shows that repeated exposure helps to develop acceptance. It may take 15 exposures before a food is accepted so don’t give up! And don’t forget there are so many ways to expose your children to new foods without them initially knowing. Try making pasta sauces with lots more added veg, or instead of just mash potato you can add things like sweet potato, butternut squash and suede.
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2. Variety
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Variety sits side by side with exposure. It’s so easy when busy to serve the same meals and same ingredients each week but it is really important to add a variety of food to ensure your child is getting a range of macro and micro nutrients and to expose them to different tastes, textures and colours.
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3. Give children choice
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Research shows that giving children a few different vegetables with a meal and letting them choose which they eat increases acceptance, variety of foods eaten and overall consumption. Try serving their favourite foods with a new or disliked food, and allow them from an early age to decide what they put on their plate. Keep talking to them about why certain foods are important and why we need them in out diets everyday, this really helps children learn to listen to their bodies and also empowers your child to eat well.
It can take time to unpick and change fussy eating habits. Don’t despair. Take it one step at a time. Offer real delicious healthy wholefoods repeatedly, without pressure, and focus on empowering your child to listen to their bodies, make their own choices and develop their own tastes, likes and dislikes because the choices you are giving them are healthy choices.
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4. Snack time
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It can be really hard at times to know whether your child is hungry, juggling their energy levels and knowing when to say no. Giving children the ability to snack all the time often can mean they are then not hungry to sit down and eat a meal.
Try to keep to regular meal times and encourage 3 meals a day, then when it comes to snack time, try to leave about 2/3hours between meals. Always try to give nutritious snacks that include fat, protein and carbohydrate to fill them up and boost their energy levels. Things such as fruit with a nut butter, hummus and crackers or chopped up veg are great options.
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5. Get them innvolved
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This again comes back to exposing your children, but it’s so important to get them involved in the cooking process, let them help you cut, chop, grate foods and cook with you as it will not only help them see different ingredients and see how it all comes together but they are also far more likely to eat something they have prepared and cooked – why not make it a family tradition that once a week you pick a new recipe and then cook it together.
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