Live ChatA balanced diet is the key to your little one’s growth, energy, and brainpower!
🍗 Protein helps them grow strong.
🥦 Fruits and veggies fuel their immune system.
🥣 Whole grains keep their energy levels up!
Do you ever find it hard to choose what you’re having for dinner? Break it down into 4 steps to ensure your family is getting everything they need from their food.
- Choose a starchy carbohydrate
(bread, pasta, pitta, rice, potatoes, wraps)
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Choose a lean protein
(chicken, chickpeas, eggs, fish, milk, yogurt, lentils)
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Choose at least 2 different fruit or vegetables to offer on the family plate. Make it as colourful as possible!
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Accessorise with flavours! Experiment with fresh and dried herbs, flavourings such as garlic and ginger, grate some cheese!
Fussy eating is common in children under 5—it’s just a phase!
Here’s why it happens:
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They're exploring independence.
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Taste buds are developing.
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They love routine (even with food).
Make food fun!
Children are more likely to eat when meals look exciting.
✅ Use bright, colourful ingredients.
✅ Arrange food into shapes or faces.
✅ Involve them in plating their food!
Children love to be involved!
Let them:
🧀 Sprinkle cheese on pizza.
🫑 Arrange veggies on their plate.
🥣 Mix batter or sauces.
When children help, they’re more excited to eat.
Introduce new foods
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Offer small portions alongside familiar favourites.
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Be patient—it can take 10-20 tries before children accept a new taste!
Keep calm and keep trying. 💪
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Track progress with the Child Feeding Guide
Repetition is key!
Try offering the same food in different ways:
✅ Raw carrot sticks.
✅ Grated carrot.
✅ Carrot soup or puree.
Switching up textures and flavours makes a difference!
Healthy mealtime habits - children thrive on routine!
✅ Serve meals and snacks at regular times.
✅ Avoid letting them graze all day.
✅ Sit together as a family during meals—it helps children feel secure.
Small changes can make a big difference!
It’s okay if they don’t eat it all.
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Avoid pressuring or forcing bites.
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Encourage exploration—touching, smelling, and licking are wins too!
Celebrate the small wins!
❓Did they try a bite of broccoli? Yay!
❓Did they sit through the meal without fussing? Amazing!
Positive reinforcement builds confidence.
✨ The Mason Jar Reward System: A Fun Way to Encourage Positive Behaviour! ✨
How it Works:
1️⃣ Choose a Goal – Decide on behaviours you want to encourage (e.g. sitting at the dinner table, having something new on their plate, trying the new food).
2️⃣ Set Up the Jar – Label a mason jar with your child’s name or decorate it together for extra excitement.
3️⃣ Use Small Rewards – Fill the jar with marbles, pom-poms, or beads each time they demonstrate the desired behaviour.
4️⃣ Celebrate Progress – Once the jar is full, let them choose a small reward (extra playtime, a fun outing, or a special toy).
Why It Works:
✅ Teaches children that positive actions lead to positive outcomes.
✅ Provides a visual representation of their progress, keeping them motivated.
✅ Encourages consistency and responsibility in a fun and engaging way.
Useful resources:
https://www.nhs.uk/start-for-life/baby/weaning/
https://infantandtoddlerforum.org/
https://www.childfeedingguide.co.uk/tips/tips-tools/
If you have any concerns or would like support with your child’s eating habits, please contact your SSAFA Health Visitor or GP.