Top Tips & Ideas to Navigate Fussy Eaters: Advice from a Lunchbox Mum Expert

As a mum of 2 kids, I understand that boosting the nutritional value of kids' food when they're fussy eaters can be challenging but is essential for their growth and development.

Here are some of my top strategies to help you achieve this:

Hide Vegetables: Incorporate vegetables into dishes in a way that they're not easily recognizable. For example, blend vegetables into tomato sauce for pasta or sneak pureed veggies into muffin or pancake batter, into pasta sauce or soups.
Smoothies: Make nutritious smoothies with fruits, yogurt, and spinach or kale. The sweet taste of fruits can mask the taste of vegetables. Add an extra boost by using a kids protein powder.
Homemade Snacks: Make homemade versions of popular snacks, like baked sweet potato fries or vegetable chips, using healthier ingredients.
Nut Butter: Spread natural nut butter (peanut, almond, or cashew) on whole-grain bread or crackers. Nut butters are rich in protein and healthy fats.
Yogurt Parfaits: Layer yogurt with fresh fruits and granola. This provides calcium, probiotics, and fiber. Add an extra boost by using a kids vanilla or chocolate protein powder.
Fortify with Whole Grains: Use whole-grain pasta, bread, and rice for added fiber and nutrients.
Protein Options: Offer lean protein sources like chicken, turkey, lean beef, tofu, or beans. You can make kid-friendly dishes like chicken nuggets or bean burritos.
Cheese: Incorporate cheese into dishes like quesadillas, omelets, or whole-grain grilled cheese sandwiches for calcium and protein. Add an extra boost by using Veggie Hero or nutritional yeast from your supermarket.
Homemade Pizza: Make homemade pizzas with whole-grain crust, tomato sauce, and a variety of colorful vegetables as toppings.
Eggs: Prepare scrambled eggs with spinach, tomatoes, or other vegetables. Boost pasta or noddle dishes by adding in an egg to the hot, cooked pasta before adding the sauce or seasoning.
Trail Mix: Create a custom trail mix with a mix of nuts, seeds, dried fruits, and a small amount of dark chocolate.
Fruit and Veggie Dips: Serve fruits and vegetables with healthy dips like hummus or yogurt-based dressings.
Cook Together: Involve your child in meal preparation. Kids are more likely to eat foods they help make.
Popsicles: Make homemade fruit popsicles using blended fruit and yogurt for a nutritious dessert.
Variety: Rotate the foods you offer to expose your child to different tastes and textures. Kids may be more willing to try new things when they don't feel pressured.
Small Portions: Start with small portions to avoid overwhelming them. You can always offer more if they ask for it.
Be a Role Model: Children often mimic their parents' eating habits, so demonstrate healthy eating yourself.
Limit Sugary Drinks: Replace sugary beverages with water, milk, or 100% fruit juice in moderation.
Stay Patient: Be patient and persistent. Fussy eaters may need time to adjust to new foods. Don't force them to eat but continue offering a variety of healthy options.
Consult a Pediatrician or Dietitian: If you're concerned about your child's nutrition or if they have specific dietary restrictions or allergies, consult a healthcare professional for guidance.
Pack Lunchboxes Together: Involve your kids to be part of the entire lunchbox packing process. From grocery shopping to food prep to packing the lunchbox; encourage your children's involvement and engagement. They will feel more comfortable with their lunchbox contents if they are involved.