Just eat it! Tips, Tricks, and Recipes to Expand Your Child’s Palate

Does your child turn up their nose at every meal you offer, sticking to favourites like white bread and spaghetti? Refusing new foods is a common challenge for parents, but the key is: don’t give up. They may be fussy, but there is still hope!

Why Are Kids Fussy About Food?

As parents, feeding our children is one of our first bonding experiences. However, innate preferences and aversions often create challenges:

  • A natural dislike for bitter and sour flavours (often found in vegetables).
  • A preference for sweet flavours (like fruits and processed foods).
  • A hesitancy to try unfamiliar foods.
  • An interest in new foods, which can fade if not encouraged early.

These tendencies likely evolved as survival mechanisms, but they can lead to picky eating. Thankfully, children have an incredible capacity to learn to enjoy new foods—if we approach mealtime with patience and persistence.

Understanding Fussy Eating

Fussy eating typically develops before age five, though it can appear later. It often involves limited diets that restrict vegetables, fruits, and fibre. These foods provide essential nutrients and help maintain a healthy weight by reducing reliance on high-fat, low-nutrient foods.

If your child is particularly resistant, consult your GP to rule out medical issues or nutritional deficiencies.

Practical Tip: Try cutting vegetables into small, manageable pieces or blending them into sauces. Once your child enjoys the dish, share the ingredients used—it might encourage them to try larger chunks next time.

The Importance of Timing and Exposure

  • Start Early: Introduce vegetables and fruits during weaning, as they are more easily accepted in the first year.
  • Repeated Exposure: Research shows it can take 8-15 tries before a child accepts a new food. Offer vegetables regularly, in different combinations and preparations, to build familiarity and trust.

Tips for Different Ages

Under 5s

  • Rebrand foods with fun names: Broccoli becomes “green trees,” and water is “sky soda.”
  • Offer pureed or softer foods like soups to ease the transition to solids.
  • Encourage hands-on exploration—let toddlers touch and play with food to build familiarity.

5-8 Years

  • Make meals a family event where everyone eats the same food.
  • Allow kids to help with meal prep, like mixing ingredients or setting the table.
  • Present food creatively: Shape mashed potatoes into “Mount Everest” or create smiley faces on plates.

9-12 Years

  • Incorporate vegetables into dishes they already enjoy, like blending spinach into a pasta sauce.
  • Remove unhealthy snack options to naturally encourage healthier choices.
  • Involve them in gardening or meal planning to spark curiosity and pride in their food.

Recipe: Tofu and Lentil Balls with Guacamole Yoghurt Dip

A hit with kids and adults alike, this recipe combines protein-rich tofu and lentils with a fun dipping sauce.

Ingredients

  • 1 small shallot
  • 1 garlic clove
  • 300g cooked lentils (canned works fine)
  • 240g tofu, crumbled
  • 1 tbsp olive oil
  • 2 egg yolks
  • 55g wholemeal flour

Guacamole Yoghurt Dip

  • 1 ripe avocado
  • 1 tsp lemon juice
  • 3 tbsp Greek yoghurt
  • 1 tsp avocado oil
  • Salt and pepper

Directions

  1. Preheat oven to 180°C (350°F). Line a baking tray with parchment paper.
  2. Blend shallot, garlic, lentils, tofu, and olive oil in a food processor. Mix in egg yolks and flour.
  3. Shape the mixture into small balls and place them on the tray. Bake for 30 minutes.
  4. For the dip, mash avocado with a fork, mix in lemon juice, yoghurt, and avocado oil. Season with salt and pepper. Serve alongside the balls.

Extra Tips for Success

  • Photos and Visuals: Show children pictures of foods being grown or harvested to build excitement.
  • Technology Assistance: Use apps like Eat the Rainbow to make trying new foods a game.
  • Praise and Patience: Celebrate small wins and avoid pressure, which can backfire.

By Christelle Le Ru
Cookbook author & mum of five
www.christelle-leru.com.

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