Getting kids to eat their veggies can feel like a full-time job. One day they love carrots, the next day they’re the enemy. Sound familiar? You’re not alone. Picky eating is common in childhood and, while frustrating, it’s often part of normal development. But with the right approach — and a little patience — even the fussiest eater can become a confident food explorer.
Why Are Kids So Picky?
Children are naturally cautious when it comes to new foods. It’s called neophobia — a fear of the unfamiliar. Evolutionarily, it made sense: young children learned to avoid bitter or strange-tasting things that could be harmful. Add to that a child’s more sensitive taste buds, and it’s easy to see why bold flavours, new textures, or "green stuff" on their plate can cause drama at dinnertime.
Picky eating can also be influenced by:
- Texture sensitivity
- A strong preference for routine
- Feeling overwhelmed by large portions
- Using food as a way to express control
They’re Watching Us
One of the most powerful ways to shape your child’s eating habits is through what you do. Children watch their parents carefully — not just what they say, but what they model.
If your plate is full of colourful fruits and vegetables, if you’re trying new foods, sitting down to meals, and speaking positively about food, they’re more likely to follow suit.
On the flip side, if meals are rushed, skipped, or full of negative language (“Ugh, I hate broccoli!”), they absorb that too. Mealtime isn't just about nutrients — it's about learning lifelong habits.
Why Breakfast Matters Before School
Breakfast truly is the most important meal of the day — especially for growing, learning children. After a night of fasting, a balanced breakfast fuels the body and brain, helping kids focus, retain information, and stay alert through the morning.
Skipping breakfast can lead to:
- Low energy levels
- Poor concentration
- Mood swings or irritability
- Overeating later in the day
A good breakfast should include:
- A whole grain (like oats, whole wheat toast, or cereal)
- A source of protein (like eggs, yoghurt, cheese, or peanut butter)
- A fruit or vegetable
- Water or milk
Simple combinations like scrambled eggs and toast, yoghurt with fruit and granola, or a peanut butter banana sandwich are excellent choices.
What to Pack for Lunch
A school lunch should be practical, balanced, and appealing. Children need steady energy and focus throughout the day — and that means real food, not just snacks.
Healthy lunchbox ideas include:
- A sandwich or wrap with protein (chicken, egg, cheese, or tuna)
- Fresh fruit (such as apples, grapes, or berries)
- Raw veggie sticks (like cucumber, carrots, or cherry tomatoes)
- A small dairy snack (cheese cubes or yoghurt)
- Water or diluted 100% fruit juice
Avoid overly processed foods, sugary drinks, and snacks with minimal nutritional value — they can cause energy crashes and poor concentration later in the day.
Practical Tips to Encourage Healthy Eating
1. Make food fun and inviting : Turn meals into an adventure. Use colourful plates, let kids help with food prep, and try “build-your-own” meals like tacos, wraps, or fruit skewers.
2. Avoid pressure or bribery : The “just one more bite” tactic can backfire. Instead, encourage tasting and praise effort rather than quantity eaten.
3. Serve small portions : Kids can feel overwhelmed by large amounts. Serve a little, and let them ask for more if they like it.
4. Offer choices : Let them pick between two healthy options — “Would you like apple slices or grapes?” — so they feel involved.
5. Keep offering new foods : It can take 10–15 exposures to a new food before a child accepts it. Don’t give up after the first try.
6. Eat together : Family meals provide a sense of routine and are a great way to model balanced eating in a relaxed setting.
7. Limit distractions : Turn off the TV and put away devices so kids can focus on their food and listen to their hunger cues.
"Healthy eating isn’t about forcing every bite — it’s about creating a home where trying, tasting, and growing are part of the journey."
What Does a Child Need Each Day?
Here’s a quick guide to the daily nutritional needs for children aged 5–12 (always adjust based on age, activity, and medical advice):
What Does a Child Need Each Day?
Here’s a quick guide to the daily nutritional needs for children aged 5–12 (always adjust based on age, activity, and medical advice):
Carbohydrates (whole grains, brown rice, oats)
- 4–6 servings a day
- Fuel for energy and concentration
Dairy (milk, yoghurt, cheese)
- 2–3 servings
- For strong bones and teeth
Protein (chicken, fish, beans, eggs, lentils)
- 2–3 servings
- Supports growth and muscle development
Vegetables
- At least 3–5 servings
- Packed with vitamins, minerals, and fibre
Fruit
- 2–4 servings
- A sweet way to load up on nutrients
Water
- At least 6–8 glasses
- Helps with digestion, concentration, and temperature control
Final Thought
Helping children develop healthy eating habits isn’t about perfection — it’s about consistency, patience, and a positive environment. Keep trying, keep modelling, and keep mealtimes calm and encouraging.
With your support, today’s picky eater could be tomorrow’s adventurous food lover — one bite at a time.
