As a parent and a Nutritionist, I’ve experienced firsthand the challenges of kids nutrition. Just last week, as my children ran around the dinner table, I found myself questioning my methods and seeking solutions to make mealtimes easier.

Despite having all the tools in place to encourage happy eaters, we hit a rough patch where nothing seemed to work. My two kids showed little interest in the food on their plates, however they constantly asked for snacks.

However, instead of giving in to frustration, I chose to stay consistent. I continued offering a variety of foods, maintaining a supportive mealtime environment free from distractions. I stuck to scheduled meal times and ensured my kids were given three meals and two snacks each day.

And then, a breakthrough occurred. Last week, my children surprised me by trying new foods and actually enjoying them. My daughter bravely tasted a bean mix she had previously rejected numerous times, while my son enthusiastically devoured his “sweet chicken” and asked for more.

Here are the three things I stuck to during this tricky period: 

Exposure: Children often need repeated exposure to new foods before they feel comfortable trying them. Research suggests that kids may need to be exposed to a new food up to 20 times before accepting it. So, don’t give up after the first few tries – keep offering new foods and be patient.

Consistency: Maintaining a consistent mealtime routine can help establish healthy eating habits. Stick to regular meal and snack times, and create a calm, distraction-free environment for meals. This helps children develop a sense of structure and predictability around eating.

Boundaries: Avoid constant snacking between meals, as this can interfere with children’s appetite and disrupt their natural hunger cues. By sticking to scheduled meals and snacks, you encourage your children to eat when they’re genuinely hungry and develop a healthy relationship with food.

If you’re struggling to make mealtimes less chaotic and more enjoyable for your little ones, Happy Little Eaters is here to help. This course offers practical advice and tips on feeding children, designed to make mealtimes easier, calmer, and less stressful for parents. Whether you’re dealing with picky eaters or navigating mealtime battles, Happy Little Eaters provides guidance tailored to children aged 1-5 years.