Fussy eating and food preparation

Fussy eating

It is very easy to become anxious if your child is a fussy eater. Don’t get caught up over what your child eats at each meal, think about what they eat over the course of a week. Use The Eatwell Guide to help you decide if your child is missing out on any food groups. They may have a limited range of foods they eat from each group, but they will still be getting the main nutrients they need, it may just not be what you want them to eat.

Top tips:  

  • Set some goals with your children about trying new foods - try one new food at a time - if they don’t like it, keep going back to it every few weeks (it can take 10 to 15 times of tasting something new before we know if we like it or not - children’s tastes change as they grow

  • Keep offering a variety of foods – the same as the rest of the family

  • Be a role model – you cannot expect your child to eat something if they see you refusing to eat it - try to eat at the same time as your child if you can

  • Only give small portions of a new food and lots of praise – even if they just put the food in their mouth and taste it - if they say they don’t like it and don’t eat it, just take the food away or let them leave it on their plate; try not to make a fuss no matter how frustrating it is

  • Try new foods when they are not too tired or too hungry

  • Some children eat more slowly than others, so be patient

  • Try not to use food as a reward e.g. “if you eat your veg you can have a pudding” - think of a non-food reward appropriate to their age

  • Make meal times enjoyable

  • Invite friends round who you know are good eaters – they may eat certain foods if their peers are eating it

  • Serve the food in an interesting or different way e.g. some children prefer raw veg to cooked veg - for younger children serve food up creatively, you could make a face out of what’s on the plate

  • Try to involve your child in preparing and cooking meals – then they may be more willing to try something they have helped with

  • Give your child a choice e.g. if they don’t like vegetables, don’t ask them ‘do you want vegetables’ – ask them ‘do you want peas or carrots’, so they have a choice

Food preparation

Breakfast

Breakfast is the most important meal of the day, but is often the one that some children are reluctant to eat, especially as they get older. Breakfast replaces the energy and other nutrients that the body has used up overnight – it breaks the fast.

There is lots of evidence to show that eating breakfast improves concentration, mood and behaviour at school. A breakfast based on high fibre starchy carbohydrates helps to control blood sugar levels so there is less temptation to snack on less healthy foods during the morning.

Think about the Eatwell Guide when planning breakfasts.

Base each breakfast on a high fibre starchy carbohydrate, for example:

  • Weetabix or Shredded Wheat with semi skimmed or skimmed milk

  • Wholemeal toast with low-fat spread

  • Porridge

  • Toasted bagel or muffin – just limit what is spread on them

  • Select cereals with a lower sugar and higher fibre content

If a sugary cereal is all your child will eat, it is still better than no breakfast at all. You could try mixing some cornflakes with frosted flakes to limit the amount of sugar in the bowl.

Try to include something from the fruit and veg group, for example:

  • Chop a banana on top of cereal, to sweeten it

  • A small glass (150ml) of fruit juice

  • Add some dried fruit

Why not try something savoury for a change, for example:

  • Scrambled egg on toast with grilled tomato

  • Beans on toast

  • Grilled bacon in a wholemeal bread bun

Don’t forget the dairy and alternatives group, for example:

  • A glass of semi skimmed or skimmed milk to drink

  • Fat free Greek yoghurt with chopped fruit

  • Reduced fat cheese spread on wholemeal toast

Packed lunch

When planning packed lunches, use the Eatwell Guide to help you, trying to incorporate the four main food groups.

This advice would apply to lighter meals you might have at home too:

  • Start by deciding what the starchy carbohydrate food is that you are basing the meal on; choose a bread base e.g. wholemeal bread, wraps, thins, pitta, bread buns, for a change you could use pasta, chunks of cooked potato, couscous or rice to make a salad

  • Think about the protein content – e.g. ham or chicken in a sandwich, tuna with pasta to make a pasta salad, humous in a wrap with some grated carrot

  • Can you add some veg? e.g. carrot or cucumber sticks, a small pot cherry tomatoes etc, or add some salad to a sandwich

  • Can you add some fruit? e.g. a small pot of grapes, a banana, a small box dried fruit

  • Try to include some dairy – small cubes of cheese, low fat cheese triangles, a small pot of low fat yoghurt / fromage frais / yoghurt in a tube (tubes can be frozen and would help to keep the packed lunch cool)

  • Remember to include a healthy drink – water is the best option or a no added sugar fruit drink

Occasionally it is OK to have foods that are higher in sugar, fat or salt, but try to choose crisps, cakes or biscuits that are less than 100kcal per serving. Check with your school first too – some schools don’t permit these in packed lunches.

Healthy snacks

Snacks can be a great way to top up energy levels and control hunger but try not to have more than 2 a day, and each one 100kcal or less. Try to make these healthy choices as often as possible.

What to have:

  • Fruit and vegetable-based snacks are the best option e.g. a small pot of chopped fruit with some natural yoghurt or vegetable sticks with a low fat dip (they will be low in calories and fat as well as provide a host of vitamins and minerals)

  • A carbohydrate-based snack e.g. a slice of toast or a toasted muffin can be a good choice, especially for topping up energy levels - however, be careful what you put on them and try to avoid high fat, high sugar spreads

  • Protein based snacks should also be prioritised - protein is the most filling food, meaning it will keep you feeling fuller for longer; good examples of protein snacks include boiled eggs, Greek yoghurt, lean meats, nuts, low fat cheese, and milk

Why not have a snack that includes a bit of everything?

We have established that good snack options for children include foods like fruits, cheese, yogurt, and eggs. However, a snack that contains a mixture of nutrients is often the most filling and nutritious option for growing children:

  • Fruits can be eaten by themselves or with dips like yogurt, cottage cheese, or hummus

  • Cheese can be paired with fruit, pitta bread or crackers

  • Nut butter can be spread on apple slices or other fruits

  • Eggs can be cooked into omelettes with vegetables or scrambled and cut into bite-sized pieces