Fussy eaters are notorious for liking something one day and refusing it the next. So, it’s no surprise that you end up feeling frustrated, particularly when you take the time to pack a nutritious and appealing lunchbox.
The problem is that a picky child often has preconceived, negative associations with food, so the first thing you need to do is build up their trust and get them enjoying food again.
Start including your child in shopping, meal planning and food preparation – when they know what’s coming they are more inclined to try it.
Top tips for a foolproof lunchbox
It’s all in the presentation
Fussy eaters often use all their senses when deciding what to eat. Consider their lunch as a whole. Choose a lunchbox that appeals to them, pack the food neatly and use frozen water bottles or ice-packs to ensure it transports well.
This will go some way to enticing them to at least open their lunchbox in the first place.
Don’t get too familiar
A lunchbox full of variety is key to good nutrition and overall food acceptance. When it comes to fussy eaters, try to include at least one or two of their preferred healthy foods when introducing any new foods or foods they’ve rejected in the past. This can reduce any anxiety and encourage acceptance.
Tick off the key nutrients
Packing a lunchbox that includes quality carbohydrates like fruit, vegetables and wholegrains, protein like cheese and lean meats, and a little healthy fat like avocado is a good start.
Remember that your child’s packed lunch is only part of their diet, so look at the day as a whole to keep a healthy balance.
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Add a little sprinkle of love
School can be emotionally challenging for kids and sometimes they can feel a little overwhelmed. Lunch can be a nice reprieve, so a sweet message from Mum & Dad or a slice of their favourite baked treat can help kids to relax and recharge at lunchtime.
Mix up the main meal
Typically a lunchbox involves a sandwich, which can easily turn into a soggy, inedible mess by midday. Don’t panic, there are plenty of other ‘mains’ you can include. Crackers and homemade dips, savoury muffins and pizza scrolls are all fussy-eater favourites.
Raw and simple
Most kids prefer a simple lunch. Their lunchbox is the one thing stopping them from joining in on that game of chasey or handball. Raw veggie sticks, cheese cubes, homemade popcorn, and chopped fruit salads are all wholesome, easy-to-eat snacks to fuel an active body and busy mind.
Use your freezer
Stocking your freezer with healthy snacks and delicious baked morsels will be your saving grace each and every morning. Pop in a
muesli bar one day, and a banana muffin the next. By having an endless stock of homemade snacks you will always have something delicious on offer.
What's your top tip to feed a fussy eater? Tell us in the comments section below!