Toddlers are naturally curious but can also be fussy about food, making patience and creativity essential. Here are some tips to help your little one embrace varied eating, including strategies for picky eaters and the benefits of family meals.

1. Make Mealtimes a Family Affair

Eating together as a family is one of the best ways to encourage your toddler to try new foods. When they see parents and siblings enjoying a range of meals, they’re more likely to follow suit. Create a relaxed and positive environment by sitting together at the table and serving the same meal for everyone (with slight modifications for younger children if needed).

Keep mealtimes screen-free and focus on conversation and interaction. This not only promotes healthy eating but also helps develop social skills. For more on the benefits of family meals, visit the NHS guide on healthy eating habits for children.

2. Dealing with Picky Eaters

It’s common for toddlers to go through phases of rejecting certain foods. The NHS advises avoiding pressure or frustration, as this can make mealtime battles worse. Instead:

• Stay consistent: Offer a mix of familiar favourites alongside new foods. It can take multiple exposures before a child accepts something new.
• Get creative: Present foods in fun shapes or arrange them into colourful patterns to make them more appealing.
• Offer choices: Let your toddler pick between two options (e.g., broccoli or carrots) to give them a sense of control.

For more tips on dealing with picky eaters, check out the NHS resource on fussy eaters.

3. Mix It Up

Variety is key to ensuring toddlers get all the nutrients they need. Include:

• Fruits and vegetables: Try a “rainbow plate” with different colours.
• Proteins: Offer meat, eggs, beans, or lentils in fun, toddler-friendly ways.
• Carbohydrates: Use whole grains like pasta, bread, or rice.

For a breakdown of what toddlers need, refer to the NHS food and diet guide for under-fives.

4. Encourage Exploration

Involve your toddler in food preparation, such as stirring or washing vegetables. This builds excitement and familiarity with new ingredients.

By fostering a positive mealtime experience and staying patient, you’ll help your toddler develop a varied and balanced diet that supports their growth and development. For further guidance on toddler nutrition and healthy eating, explore the Start for Life website.