• Let children help plan meals, shop (think local farmer’s markets), and prepare food together.
• Choose simple, kid-friendly recipes to cook as a family - this encourages curiosity and pride in healthy eating.

• Encourage outdoor play before mealtimes. Physical activity helps stimulate appetite so children are more willing to try new foods.
• Keep snacking on a schedule - this sets hunger cues for mealtimes and reduces constant grazing.

• Use recipe swaps to introduce wholegrains such as brown rice or wholemeal pasta, and boost fibre with oats, legumes, or beans.
• Blend vegetables into smoothies with fruit and yoghurt to mask tastes and brighten flavours—PediaSure shakes work too.
• Mix new or less liked foods with familiar favourites - sprinkle parmesan on veggies , mix peas into mashed potato, or offer dips with crunchy snacks.

• Keep healthful snacks on hand (think fresh fruit, veggie sticks, yoghurt, cheese).
• Model varied eating - children copy what parents and siblings enjoy.
• Offer small tastes frequently without pressure - new foods often need many exposures.

• Force your child to finish plates, rush meals, or bribe with sweets.
• Distract them with screens - mealtimes should be calm and focused on food.
• Add unnecessary salt or sugar to foods meant for younger children.

• Turn eating into a fun game: explore different colours, textures, sounds, smells, and tastes.
• Try making food shapes or using blindfold games to identify flavours - get creative and engaging!

• Try some healthy side-dishes like oven-baked "potato wedges" with skins on or spiced sweet potato fries to give variety

If your child consistently refuses nutritious meals, fails to gain weight, or mealtime stress becomes severe, talk with your GP, paediatrician or other relevant healthcare professional.