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Wellness By Renee

11 October 2021

10 ways to combat fussy eating

 
Let’s be honest feeding toddlers is challenging (to say the least).
 
I have lost count of the times that I’ve spent hours in the kitchen preparing a delicious, nourishing meal for Georgia to have her not even try it and push it away.
 
The disappointment and frustration is real.
 
And then the worry sets in.
 
If she won’t eat this will she get hungry, will she meet her daily iron, calcium, and protein needs. Should I make her something else? And on and on and on.
 
It is so hard and I feel for you if you’re in it right now, which is why I wanted to share 10 ways I helped Georgia overcome her fussiness and eat a balanced, nutrient-rich diet.
 

 

Here are my top 10 ways to combat fussy eating: 

 
1. Get them involved in the kitchen.
This is one of my favourite things to do with the kids. They are always there helping me cook breakfast, making our morning smoothie or juice, and preparing lunches. Trust me this one is so important!
 
2. Add in a daily smoothie.
When our kids are going through a picky stage it can be so helpful to reduce some of that pressure around mealtimes by offering them a nutrient-rich, jam-packed superfood smoothie that gets in greens, superfoods, healthy fats, nuts, seeds, etc. My e-book My Plant-based Family contains all of Georgia’s favourite smoothies (click here to take a look)
 
She also loves this Chocolate Superfood Smoothie. 
 
3. Have fun at mealtimes.
Play games, laugh, talk about your day and even encourage them to play with their food if it helps them to connect and eat it. We’re always playing the game of who can get the most amount of peas into their mouth by throwing them up in the air. It’s fun and silly and it works every time!
 
4. Write down your toddler’s favourite healthy foods and make these front and center in their diet.
These foods will set the foundation for your toddler’s diet and then you can add in different exposure foods throughout the day. For example, Georgia loves chickpea pancakes, chia pudding, Chunky Monkey Chickpea Cookies and green smoothies. These are some of her staple meals that I make all the time for her.
 
 
5. When platting up make sure to include something they love, something they like, and something they are learning to like.
This will pretty much always mean that they will eat something and that you’re still exposing them to new foods and flavors.
 
6. Be a Role Model.
This one is massive! You can’t expect your toddler to eat healthy food if you don’t eat healthy food and how them how delicious it is and how much you love eating it.
 
7. Eat with them.
Georgia will always eat more and be happier if I’m sitting with her and eating a meal as well. It doesn’t have to be the same thing but just taking the time each day to sit and eat with them even if it’s just one meal will really help.
 
8. Don’t offer anything else if they don’t eat it.
This one can be so challenging especially if you know they’re hungry, but if you’ve followed by advice above by offering something they love and like then hopefully they have at least eaten this and you don’t have to worry about hunger. What I do is I wait until Georgia says she’s hungry again and then I put the food onto another plate, add something different and offer it again. This normally always works.
 
9. Reduce the pressure.
I know this one is hard but try and best you can to reduce the pressure and negativity around mealtimes. Keep it as light and happy as you can and remember to have fun. This is a phase and it will pass.
 
10. Keep offering new foods!
It can be so hard to cook food especially if you know they won’t eat it but by offering it to them time and time again you are exposing them to that food and making it more likely that they will try it and like it. I’ve had this happen so many times with Georgia which is why I know it works and why I still plate up lentil dahl for her even though she never eats it haha. But one day she will.
 
Wow, that was a lot!
 
I hope these 10 steps are helpful and that they give you some confidence in feeding your toddler and getting them to eat the nourishing, delicious meals that you create.
 
Do you have a picky toddler at home and what have you found to work to get them to eat?
 
x
TAGS:fussy eatingtoddler meals
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Since there are so many new faces following along I wanted to share a little about myself.
🔅I’m a qualified Nutritionist and Health Coach (currently full-time mama to Georgia and Luca) and I’ve been plant-based for almost 10 years now!
🔅I have a HUGE passion for helping busy mums nourish themselves and their families on a predominately plant-based diet as well as through little daily wellness rituals like movement, meditation, mindfulness, rituals, self-care practices, and more.
If this sounds like something you’d like more of then this is where you can find me;
🔅Instagram (I post each day and show up on my stories with little peaks into my life as a busy mama)
🔅Blog – Head over to my blog, where I have a bunch of recipes and posts.
🔅Newsletter – Head to my bio and sign up 💕
What I offer:
1️⃣Book ‘My Plant-Based Family’ – If you’re wanting to more plants, and learn how to create a balanced nourishing plate that meets your family's nutrient needs then my book is perfect for you. It has 50 recipes as well as a whole section on nutrients, a 7-day meal plan, a shopping list, and more. eBook + hard copy available.
2️⃣Plant Powered Lunchbox Snacks eBook. Filled with 25 nut-free, nutrient-rich, plant-based snacks for your little ones' school and Kindy lunchbox.➕I’m currently running a Nourished Mama Winter Wellness Challenge which is live right now. Head to my BIO to sign up and join in for the rest of the month.
Freebies:
(I have 3 freebies available right now in my BIO.
1️⃣Cinnamon Chickpea Pancakes
2️⃣Chunky Monkey Chickpea Cookies
3️⃣My Plant-Based Shopping List
I’d love to hear from you and know what you would like to see more of from me and what I can help you with x
wellnessbyreneebrown
wellnessbyreneebrown
•
Follow
Since there are so many new faces following along I wanted to share a little about myself. 🔅I’m a qualified Nutritionist and Health Coach (currently full-time mama to Georgia and Luca) and I’ve been plant-based for almost 10 years now! 🔅I have a HUGE passion for helping busy mums nourish themselves and their families on a predominately plant-based diet as well as through little daily wellness rituals like movement, meditation, mindfulness, rituals, self-care practices, and more. If this sounds like something you’d like more of then this is where you can find me; 🔅Instagram (I post each day and show up on my stories with little peaks into my life as a busy mama) 🔅Blog – Head over to my blog, where I have a bunch of recipes and posts. 🔅Newsletter – Head to my bio and sign up 💕 What I offer: 1️⃣Book ‘My Plant-Based Family’ – If you’re wanting to more plants, and learn how to create a balanced nourishing plate that meets your family's nutrient needs then my book is perfect for you. It has 50 recipes as well as a whole section on nutrients, a 7-day meal plan, a shopping list, and more. eBook + hard copy available. 2️⃣Plant Powered Lunchbox Snacks eBook. Filled with 25 nut-free, nutrient-rich, plant-based snacks for your little ones' school and Kindy lunchbox.➕I’m currently running a Nourished Mama Winter Wellness Challenge which is live right now. Head to my BIO to sign up and join in for the rest of the month. Freebies: (I have 3 freebies available right now in my BIO. 1️⃣Cinnamon Chickpea Pancakes 2️⃣Chunky Monkey Chickpea Cookies 3️⃣My Plant-Based Shopping List I’d love to hear from you and know what you would like to see more of from me and what I can help you with x
9 hours ago
View on Instagram |
1/6
Want to find out what my go-to snack is at the moment……
Let me share it with you.
You’re going to want to first go and put your bag of Medjool dates in the freezer (trust me on this) they go super hard and chewy (kind of like caramel) and then this afternoon when you want something sweet you simply pull 2-3 out, remove the pip and stuff them with nut butter.
Add a sprinkle of cacao nibs for antioxidants, crunch, and magnesium, and then enjoy them with a glass of water ideally in the sunshine.
Medjool dates are an incredible natural sweetener to have on hand. They are rich in essential nutrients such as calcium, iron, and amino acids as well as being a great source of fiber and incredible energy-boosting food. I ALWAYS have some in my freezer and pantry.
The perfect little mid-day afternoon pick-me-up that always hits the spot.
Who’s going to give it a go?
wellnessbyreneebrown
wellnessbyreneebrown
•
Follow
Want to find out what my go-to snack is at the moment…… Let me share it with you. You’re going to want to first go and put your bag of Medjool dates in the freezer (trust me on this) they go super hard and chewy (kind of like caramel) and then this afternoon when you want something sweet you simply pull 2-3 out, remove the pip and stuff them with nut butter. Add a sprinkle of cacao nibs for antioxidants, crunch, and magnesium, and then enjoy them with a glass of water ideally in the sunshine. Medjool dates are an incredible natural sweetener to have on hand. They are rich in essential nutrients such as calcium, iron, and amino acids as well as being a great source of fiber and incredible energy-boosting food. I ALWAYS have some in my freezer and pantry. The perfect little mid-day afternoon pick-me-up that always hits the spot. Who’s going to give it a go?
1 day ago
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2/6
Goals I’m focusing on this month;
🔅daily green smoothie ➕ really stepping up my daily greens in general.
🔅bed before 10.30 pm (this one is super hard to do as I do all my work at night)
🔅daily meditation for at least 10 mins (bonus points for morning and night)
🔅being present and in the moment as much as possibleIt’s day 9 of my Nourished Mama Winter Wellness Challenge and I honestly feel amazing! I was doing a lot of the daily 10 checklist (that’s in the PDF) but was I doing them all each day?…..probably not.I’m loving this extra push and focus to my day and I can see you guys are loving it as well which is so amazing 🤩.If you want to join in and focus on feeling your best, adding in nourishment and self care for the rest of the month then click the link in my BIO and you’ll get sent everything you need to focus on each day.I’d love to know what you’re focusing on this month?
wellnessbyreneebrown
wellnessbyreneebrown
•
Follow
Goals I’m focusing on this month; 🔅daily green smoothie ➕ really stepping up my daily greens in general. 🔅bed before 10.30 pm (this one is super hard to do as I do all my work at night) 🔅daily meditation for at least 10 mins (bonus points for morning and night) 🔅being present and in the moment as much as possibleIt’s day 9 of my Nourished Mama Winter Wellness Challenge and I honestly feel amazing! I was doing a lot of the daily 10 checklist (that’s in the PDF) but was I doing them all each day?…..probably not.I’m loving this extra push and focus to my day and I can see you guys are loving it as well which is so amazing 🤩.If you want to join in and focus on feeling your best, adding in nourishment and self care for the rest of the month then click the link in my BIO and you’ll get sent everything you need to focus on each day.I’d love to know what you’re focusing on this month?
2 days ago
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3/6
Here’s a little peak into what Georgia ate in a day.
🔅Breakfast – Bircher bowl with lots of oats, soy milk, seeds, dried fruit, berries, and yogurt. She loves this and ate just over half of it.
🔅Morning Tea – Two English muffins with tomato and peanut butter and marmite + her multi gummies and probiotic vitamin. She also had around ½ a cup of my green smoothie.
🔅Lunch – Her favourite quinoa pasta with lemon, olive oil, nutritional yeast, and salt + baked beans, raw cashews, dried apricots, and chia pudding. She had half the pasta, all the beans, some cashews, all the apricots, and no chia pudding.
🔅Afternoon tea – ½ a peanut butter, jam, and hemp seed pita + 1 lollypop as a treat.
🔅Dinner – Simple brown rice tomato paste, zucchini, teriyaki tofu bites, and a kale salad that she wanted to make. She ate most of the pasta, all the zucchini, one tofu bite, and surprisingly quite a few bites of her kale salad.
🔅Desert – Apple, oranges, and a small piece of 85% dark chocolate – she ate it all up.
Georgia’s always been my great eater and she likes trying new things and loves pasta and vegetables so that makes life easier. I hope this gave you a few ideas. I’ll be sharing the bircher recipe next week but I do also have one we love in my book ‘My Plant-Based Family.
wellnessbyreneebrown
wellnessbyreneebrown
•
Follow
Here’s a little peak into what Georgia ate in a day. 🔅Breakfast – Bircher bowl with lots of oats, soy milk, seeds, dried fruit, berries, and yogurt. She loves this and ate just over half of it. 🔅Morning Tea – Two English muffins with tomato and peanut butter and marmite + her multi gummies and probiotic vitamin. She also had around ½ a cup of my green smoothie. 🔅Lunch – Her favourite quinoa pasta with lemon, olive oil, nutritional yeast, and salt + baked beans, raw cashews, dried apricots, and chia pudding. She had half the pasta, all the beans, some cashews, all the apricots, and no chia pudding. 🔅Afternoon tea – ½ a peanut butter, jam, and hemp seed pita + 1 lollypop as a treat. 🔅Dinner – Simple brown rice tomato paste, zucchini, teriyaki tofu bites, and a kale salad that she wanted to make. She ate most of the pasta, all the zucchini, one tofu bite, and surprisingly quite a few bites of her kale salad. 🔅Desert – Apple, oranges, and a small piece of 85% dark chocolate – she ate it all up. Georgia’s always been my great eater and she likes trying new things and loves pasta and vegetables so that makes life easier. I hope this gave you a few ideas. I’ll be sharing the bircher recipe next week but I do also have one we love in my book ‘My Plant-Based Family.
3 days ago
View on Instagram |
4/6
I have a little challenge for you for next week, which will also be a great little reminder for all my Winter Wellness Nourished Mamas who are heading into week two with me 💕.
For the next week, I want you to focus on adding these three drinks into your diet every single day.
It’s easy to do, will boost your energy, will help you to feel your best, and is such a great way to add in goodness each day.
1️⃣Lemon water (or my immune-boosting ice cubes) – Basically your aim is to drink lots of water each day
2️⃣Green Smoothie – I know it's winter and it's cold but green smoothies are just so incredible for you. So stick with me and you’ll soon feel the difference. (I’ve been sharing my recipes each day on my stories if you need some new ideas. Basically think lots of leafy greens, fresh fruit, berries, veg, water, mineral rich nuts and seeds and lemon).
3️⃣Matcha Latte – No surprise there I’m sure. Another incredible drink and a great way to add in superfoods and to give your body a little pick-me-up in the afternoon. I boost mine with superfoods but you do you.
Who wants to give this a go? Or are you maybe already doing this each day? I’d love to hear from you.
wellnessbyreneebrown
wellnessbyreneebrown
•
Follow
I have a little challenge for you for next week, which will also be a great little reminder for all my Winter Wellness Nourished Mamas who are heading into week two with me 💕. For the next week, I want you to focus on adding these three drinks into your diet every single day. It’s easy to do, will boost your energy, will help you to feel your best, and is such a great way to add in goodness each day. 1️⃣Lemon water (or my immune-boosting ice cubes) – Basically your aim is to drink lots of water each day 2️⃣Green Smoothie – I know it's winter and it's cold but green smoothies are just so incredible for you. So stick with me and you’ll soon feel the difference. (I’ve been sharing my recipes each day on my stories if you need some new ideas. Basically think lots of leafy greens, fresh fruit, berries, veg, water, mineral rich nuts and seeds and lemon). 3️⃣Matcha Latte – No surprise there I’m sure. Another incredible drink and a great way to add in superfoods and to give your body a little pick-me-up in the afternoon. I boost mine with superfoods but you do you. Who wants to give this a go? Or are you maybe already doing this each day? I’d love to hear from you.
4 days ago
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5/6
My kid's favourite protein-rich chocolate smoothie 👇
I’ve been making this delicious, super creamy, super nourishing protein smoothie for the kids lately and it has been the biggest hit!
Ingredient breakdown:
🔅Frozen bananas for creaminess, sweetness, and fibre
🔅Cacao powder for magnesium and iron
🔅Pumpkin seeds for zinc
🔅Hemp seeds for protein and omega’s
🔅Dates for natural sweetness
🔅Peanut butter for extra healthy fats and protein
🔅Protein powder for a boost of protein
🔅Soy milk for calcium
Like I said it's jam-packed with all the good stuff we want our little ones to be nourished with.
Here’s how you make it:
Protein Rich Chocolate Smoothie.
Serves 2-4
🔅2 frozen bananas
🔅1 tsp of cacao powder
🔅1 tbsp of pumpkin seeds
🔅1 tbsp of hemp seeds
🔅2 Medjool dates
🔅1 scoop of @gogood chocolate vegan protein powder
🔅1 ½ cups of calcium-fortified soy milk
🔅Handful of ice
1️⃣Blend until smooth and creamyWho’s going to give it a go? Don’t forget to tag me x
wellnessbyreneebrown
wellnessbyreneebrown
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My kid's favourite protein-rich chocolate smoothie 👇 I’ve been making this delicious, super creamy, super nourishing protein smoothie for the kids lately and it has been the biggest hit! Ingredient breakdown: 🔅Frozen bananas for creaminess, sweetness, and fibre 🔅Cacao powder for magnesium and iron 🔅Pumpkin seeds for zinc 🔅Hemp seeds for protein and omega’s 🔅Dates for natural sweetness 🔅Peanut butter for extra healthy fats and protein 🔅Protein powder for a boost of protein 🔅Soy milk for calcium Like I said it's jam-packed with all the good stuff we want our little ones to be nourished with. Here’s how you make it: Protein Rich Chocolate Smoothie. Serves 2-4 🔅2 frozen bananas 🔅1 tsp of cacao powder 🔅1 tbsp of pumpkin seeds 🔅1 tbsp of hemp seeds 🔅2 Medjool dates 🔅1 scoop of @gogood chocolate vegan protein powder 🔅1 ½ cups of calcium-fortified soy milk 🔅Handful of ice 1️⃣Blend until smooth and creamyWho’s going to give it a go? Don’t forget to tag me x
6 days ago
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6/6
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