Roy Suryo
It’s the start of the summer holidays, and for many parents, the next few weeks can bring a familiar sense of dread as meal times descend into battles with their children over broccoli. The challenge of navigating picky eaters is a common one, and the BBC sought out real-life strategies from parents to make mealtimes a more enjoyable and less stressful experience.
One of the most effective approaches shared by parents is to creatively alter how vegetables are presented. Natalia, a mother of four from south-west London, has found success in making "veggie nuggets." She explains, "They like green beans but not by themselves, so we just fry them in a little bit of butter and dip in breadcrumbs. The same with cauliflower and lots of other vegetables." This method transforms familiar vegetables into appealing, bite-sized portions that children are more likely to accept.
Kieron Fisher, a teacher living in Newbury, Berkshire, adopts a similar strategy by incorporating vegetables into dishes his six-year-old twins, Kit and Ollie, already love. He shares, "It helps increase their vegetable intake without causing a battle." This could involve adding finely chopped vegetables to curries or blending them into pasta sauces, a tactic also employed by Emma Robins from Reading. Emma’s three-year-old son, Alfred, is a fan of broccoli hidden in pesto pasta and vegetables pulsed into pasta sauces. She also advocates for making homemade burgers with added vegetables, offering a healthier twist on a family favourite.
For parents of children with special educational needs who may experience sensory difficulties with food, it’s important to note that these children are not typically classified as fussy eaters, and some of the following suggestions may not be suitable.
A key piece of advice from parents is to avoid forcing children to finish everything on their plate. Doone, from London, emphasizes, "If they’re hungry, they’ll eat. I don’t force them to because I think that can instil pressure." She recounts how her daughter Cora, aged two, who was once a good eater, began mirroring the picky habits of her peers at nursery. Doone’s strategy is to "not make a big deal of it. Even though they don’t eat it, I always put the broccoli on the plate so that they’re seeing it." This consistent exposure, without pressure, can gradually help children become more accustomed to certain foods.
Emma suggests offering a variety of healthy options, allowing children to feel a sense of control over their meals. She always includes two or three healthy choices in Alfred’s lunchbox. Crucially, she advises parents to offer abundant praise when children show interest in new foods. "If they say one day they want carrots, run and get the carrots and give big praise when they eat them," Emma says. This positive reinforcement can significantly boost a child’s willingness to try new things.
Research indicates that it can take up to 15 attempts before children develop a liking for new foods. Therefore, persistence is key. One mother outside Barnes Primary School in south-west London advises, "Keep going. Keep offering it and they will pick it up and try it. We try to make everyone try everything in our house, even the tiniest bit." Sometimes, a child’s aversion to a food might be due to its colour or texture, which can only be overcome by actually trying it.
It’s important to remember that children refusing to eat new foods or even rejecting foods they previously enjoyed is not uncommon. The NHS states that more than half of children exhibit fussy eating habits at some point. Vegetables, in particular, can taste quite bitter to young palates, and most of these habits tend to improve over time. However, if a child begins to avoid a significant range of foods and their intake becomes unhealthy, seeking medical advice is recommended.
Making mealtimes a family affair is another widely recommended strategy. Doone, who has two "quite fussy eaters," makes a point of always eating with her daughters and consuming the same meals. The British Nutrition Foundation echoes this sentiment, suggesting that children learn by observing their parents’ eating habits. As children get older, they can also be involved in meal preparation, fostering a greater connection to their food.
Emma enhances the dining experience by involving her children in activities like fruit picking and allowing them to choose produce at the supermarket. These enjoyable outings can lead to more positive associations with food, culminating in fun picnics in the garden.
A practical tip from Kieron is to pay attention to portion sizes. He explains, "I make sure their plates aren’t too full or overcrowded, as too much food at once can feel overwhelming." Smaller, more manageable portions can reduce a child’s anxiety and make the meal seem less daunting.
Regarding snacks, Doone is making a conscious effort to limit them. "I am making a conscious effort not to give many snacks because then they’re more hungry at dinner time," she states. Natalia, however, opts for a different approach, leaving out healthy finger foods like chopped peppers and apples for her children to graze on.
Kieron suggests that completely banning snacks might not be the most effective approach. Instead, he recommends serving snacks alongside healthier options, such as berries or other fruits. He also advises replicating snack times as they might occur at school and not to stress about the occasional treat. He emphasizes the importance of balance: "Six weeks [of summer holidays] is a long time, so it’s about focusing on the overall balance of their diet rather than aiming for perfection every day."
Here are six recipes designed to appeal to even the fussiest eaters:
1. Hidden Veggie Pasta Sauce:
This is a classic for a reason. Blend a variety of cooked vegetables like carrots, zucchini, bell peppers, and even a handful of spinach into your child’s favourite tomato sauce. The vibrant red colour masks the other ingredients, and the smooth texture makes it virtually undetectable. Serve with their favourite pasta shape.
2. Mini Chicken & Vegetable Meatballs:
Finely grate vegetables such as zucchini, carrots, or bell peppers and mix them into ground chicken or turkey. Bind with a little breadcrumb and egg, then roll into small, bite-sized meatballs. These can be baked or pan-fried and served with a mild sauce or even on their own.
3. Sweet Potato & Lentil Shepherd’s Pie:
Replace the traditional potato topping with a creamy sweet potato mash. The base can be a hearty mixture of lean mince or lentils cooked with finely diced vegetables like peas, carrots, and celery in a rich gravy. The natural sweetness of the sweet potato is often a hit with children.
4. Crispy Baked Fish Goujons:
Cut white fish fillets into finger-sized strips. Dip them in a little milk, then coat generously in wholemeal breadcrumbs mixed with grated Parmesan cheese for extra flavour. Bake until golden and crispy. Serve with a side of unsweetened apple sauce or a mild yogurt-based dip.
5. Rainbow Vegetable Skewers with Hummus:
Thread colourful, child-friendly vegetables like cherry tomatoes, cucumber chunks, bell pepper pieces, and cooked sweet potato cubes onto small skewers. Serve with a side of smooth hummus for dipping. The visual appeal of the "rainbow" can encourage children to try different colours.
6. Smoothie Power-Up:
Smoothies are a fantastic way to pack in nutrients. Combine fruits like bananas, berries, and mangoes with a handful of spinach or kale. A spoonful of yogurt or milk provides creaminess, and a touch of honey or maple syrup can be added if needed for sweetness. Ensure the spinach is blended until completely smooth to avoid any texture issues.
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