Children can be very picky about food between the ages of one and three. Toddlers are prone to food resistance or refusal. You may worry about them becoming underweight or nutrient deficient. We at Unii believe that eating with family should be a joy at every age, so we have some expert-approved tips to help you through the toddler years.

Mix it up a bit.

Variety is the spice of life and you should try to expose your children to as many different healthy foods as possible– as well as herbs and spices. Just limit salt and avoid sugar, as we explain elsewhere on this Unii Journey. You may find it helpful to serve new foods alongside familiar favourites, then to encourage the picky eater to try a small bit. It might take a few tries but be persistent and stay calm!

Present food in a creative way

Mickey Mouse-shaped whole-grain pancakes, star-cut food and rice-balls stuffed with vegetable chunks are just a few fun ways to serve your toddler new food. Creative presentation keeps your child entertained and focusses them on food at an age when they are easily distracted. If you’re not a foodie, you’ll discover that there are lots of cookbooks that teach parents to experiment with meals that can help you.

Remember you’re the grownup

Your child will fight to win you over if you allow them to make a meal a power struggle. This will encourage them to form negative and even aggressive associations with food over time. Be patient and try not to force food on them. Follow their feeding cues and, one they are eating, let them decide how much to give them a sense of control.

Encourage self-feeding

Allowing your toddler to feed themselves makes them feel empowered. Give them finger food and age appropriate cutlery that’s easy to manipulate, so they can feel they’re eating just like the rest of the family.

Make nutritious snacks available

Keep a supply of nutritious snacks available in the fridge. You should have fresh fruit, crackers, cheese, yoghurt, chopped vegetables and hummus on hand for picky eaters. Avoid sugary and processed snacks.

Other helpful tips

Stick to regular meal patterns they learn to recognise, such as three main meals and two snacks per day.
Don’t give too many snacks between meals. Allow your child’s appetite to build.
Offer smaller portions which do not seem overwhelming to your little one.
Don’t let your toddler fill up on milk during or between meals.
Eat as a family and exhibit good manners your child can emulate.

How do I deal with a picky eater?

On Unii’s Toddler Nutrition Journey, we share how you can overcome fussy eating.