Today we're diving into a topic that's probably familiar to many parents: dealing with fussy eaters. We understand that it can sometimes be challenging to get your little ones excited about healthy meals. But don't worry, we've put together some tips that are not only useful, but also fit in with a positive and patient approach!

1. Be patient and positive

The best thing to do is to remain patient and have a positive attitude towards your child. Do not force your child to eat or turn mealtimes into a battle. Forcing your child will lead to the opposite: your child will develop a negative association with food! The more your child is forced, the more difficult he or she will become with food.

2. Vary food & textures

Try to offer different types of food and be creative in your preparation. A varied range of flavours and textures encourages your child to eat! Consider adding crispy bacon bits to your little one's portion of green beans.

3. Make mealtimes fun

Try to make mealtimes a fun family event. Let children help with the cooking or choose colourful plates to make the food more appealing.

4. Establish a routine

A regular meal routine can help to feed poor eaters better. Children learn when to expect to eat and get hungry at set times. Of course, you don't have to time it to the minute! But with regularity, you also ensure that your children are less likely to snack between meals and ultimately want to eat more during the evening meal.

5. Eat together as a family & be a role model

Eating together as a family is very valuable when it comes to teaching children eating habits. Children learn from your (!) eating habits and can follow your example. Children often imitate their parents' behaviour. If you eat a varied and wide range of foods, they will be more inclined to try them too.

6. Give them choices

Let children make choices (to a certain extent) about what they eat. This will make them feel more involved and they will eat better!

7. Make healthy options available

Ensure that healthy food options are always available. Children often reach for what is most accessible to them, and these are not always the healthy options. Keep a supply of snack vegetables in the fridge, such as cucumber, bell peppers and carrots. Is eating specific vegetables still difficult? We share tips for hiding vegetables.

Source

  1. Savage, J. S., Fisher, J. O., & Birch, L. L. (2007). Parental influence on eating behavior: conception to adolescence. The Journal of law, medicine & ethics : a journal of the American Society of Law, Medicine & Ethics, 35(1), 22–34. https://doi.org/10.1111/j.1748-720X.2007.00111.x 
  2. Scaglioni, S., De Cosmi, V., Ciappolino, V., Parazzini, F., Brambilla, P., & Agostoni, C. (2018). Factors Influencing Children's Eating Behaviours. Nutrients, 10(6), 706. https://doi.org/10.3390/nu10060706 
  3. Cooke, L. J., Wardle, J., Gibson, E. L., Sapochnik, M., Sheiham, A., & Lawson, M. (2004). Demographic, familial and trait predictors of fruit and vegetable consumption by pre-school children. Public health nutrition, 7(2), 295–302. https://doi.org/10.1079/PHN2003527 
  4. Mennella, J. A., Forestell, C. A., Morgan, L. K., & Beauchamp, G. K. (2009). Early Flavor Experiences: Evidence That 'Vegetable' Exposure During Infancy Promotes Later Vegetable Acceptance. Appetite, 52(3), 753-756. doi:10.1016/j.appet.2009.03.012
  5. van der Horst, K., Ferrage, A., & Rytz, A. (2014). Involving children in meal preparation. Effects on food intake. Appetite, 79, 18–24. https://doi.org/10.1016/j.appet.2014.03.030

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