Rachel's top tips for supporting little ones at mealtime:

• Offer a small serving of experimental food on each plate even if they have previously refused this food. Offering previously disliked or new foods will help support your little one in trying a range of foods.
• Create a low-stress and positive mealtime experience and ensure there is no bribing or pressure to eat certain foods or eat everything on their plate. Also, observe how we talk about the food and keep the conversation positive.
• Get children involved in age-appropriate food preparation. For example, they could be washing fruits and vegetables or peeling them using a peeler that is specifically designed for their age.
• When preparing meals, ask your little one to help you get the ingredients out of the cupboard and fridge.
• Have a buffet-style dinner so that little ones can serve their own food, such as rice, meats, vegetables and fruits on separate plates. Toddlers in particular love the independence of serving their food.
• Take your little ones to the farmers' market and let them choose which fruits and vegetables they would like to buy.
• Model positive eating behaviours. Serve the whole family the same food (if age-appropriate) and show your child how to explore that new food, such as smelling, tasting, even talking about the texture (is it crunchy or soft?)
• Sitting together at the table for mealtime as a family without distractions such as TV or toys.
• Having kids involved in what they would like for dinner, for example, they can pick a recipe or ask them what they would like for dinner.
• Involving your little ones in gardening, such as growing herbs, fruits or vegetables.
• Checking that your child knows how to eat the food. Is there a way that the food could be prepared, such as by chopping it into smaller pieces so it’s easier for them to eat?

Fussy eating is a phase that most little ones will grow out of. By using the above tips, you can help create a positive meal experience for your family. If you are concerned about your child’s eating, it may be worth discussing with a nutritionist or naturopath who can explore whether there are further issues such as nutrient deficiencies in zinc or iron, sensory issues, or gut health issues.

Please reach out using the contact details below if you have any questions or would like to connect. I share more helpful tips, recipes and my nutrition journey on my Instagram.

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