Many parents find that, as their babies turn into toddlers, mealtimes can get a lot more challenging. Here we speak to Annabel Karmel MBE about how to help our little ones enjoy a more varied diet and how to avoid the daily battles around food
Why do toddlers all of a sudden start getting fussy and refusing certain foods?
At around 18 months of age, but often sooner, toddlers start trying to assert their growing sense of independence. Unfortunately, food is one of the easiest ways for them to take control. When they reject the meal you’ve lovingly cooked-up, they feel like they are in charge and very quickly realise they enjoy this feeling.
There is evidence that food fussiness is genetically determined to an extent. But whatever the reasoning behind it, how you deal with the situation will considerably impact their eating habits now, and more importantly, in the future.
As parents, how can we help our children to enjoy food and make cooking and mealtimes less stressful?
Only giving your children the foods they enjoy will escalate their fussiness and deprive them of the essential nutrients they need to grow and develop. Children (especially toddlers) will quite easily like something one day and turn their nose up at it the next, so perseverance is key.
The golden rule is to hide any of your frustrations and instead give them lots of praise when they eat well. Yes, this may mean that you have to ignore some bad behaviour and instead focus your attention on their good behaviour. By doing this, mealtimes are likely to be less stressful and more enjoyable. They will soon find there’s not much point making a fuss if you don’t react.
How much food should our toddlers be eating at mealtimes?
Whether your little one is a fussy eater or not, don’t insist on them eating a big portion as this can often be overwhelming for a small child. Instead, keep mealtimes calm and casual. Rather than portion size, focus more on introducing variety, encouraging curiosity and cultivating healthy eating. Eating a full plate isn’t important. Instead, get them to try a few mouthfuls of everything and try not to make it into a big deal if they don’t.
What are your top three tips for how to get a toddler to eat well?
Add variety, but don’t overwhelm
A completely new plate of food can immediately put toddlers into ‘no’ mode, so a good tip is to offer a small amount of a familiar (and favourite) food alongside something new. You can also try separating ingredients on the plate so they’re not immediately trying to pick things out.
Offer them a taster of something new in the form of a ‘grown-up’ starter – a little teacup or saucer of vegetables alongside their main meal. Things like fritters, muffins or veggie sticks with hummus, guacamole or salsa dip work well.
Make new foods fun
Without going to unnecessary lengths, try to make your child’s food not only taste good but look good too. Make mini portions in ramekins, try chicken skewers or thread bite-sized pieces of fruit onto a straw.
Sometimes it’s about preparing their favourite foods in different ways. Perhaps they enjoy pizza, so why not task them with topping a tortilla base with lots of different healthy and colourful ingredients? If fish and chips is their favourite for example, try making your own with tasty and nutritious sweet potato chips.
And cook with them! It’s amazing how being involved in the planning and preparation of a meal can stimulate a child’s appetite. My app Annabel’s Baby Toddler Recipes features over 750 simple and delicious ideas if you’re looking for more inspiration.
Be up front about fruit and veggies
My own fussy-eating son could spot what I thought was a ‘hidden’ veggie a mile off! So, I started to blend sauces containing lots of different vegetables – what they can’t see they can’t pick out.
Hiding herbs and veggies is step one but it is also important to educate them on fruit and vegetables - where they come from and why you like them yourself. Children follow by example and giving them facts is likely to make them more interested about what they are eating.
