Supermum Ciara Attwell shares her ten top tips on how to deal with fussy eaters — plus some delicious recipes

GETTING the little ones to eat what you want them to is never easy and it can be an uphill a challenge to get them to eat healthy.

Here supermum CIARA ATTWELL shares ten full-proof tips for dealing with your fussy eaters.

15

1. RELAX

Most parents admit that they deal with fussy eating at some point in their child’s life so you are not alone.

Picky eating can strike at any stage – weaning, with a toddler or even late teens – so try not to get too stressed about it and don’t blame yourself.

15

Parenting these days seems to come with a lot of guilt and blame but the fact that you are concerned about your child’s eating and motivated to improve it already means that you are doing a fantastic job!

2. UNDERSTAND WHY IT ’S HAPPENING

This is half the battle! While it might be confusing for parents to understand how their veggie-loving baby has suddenly turned into a fussy toddler, be assured that it is a normal consequence of their budding sense of independence and control.

15

Similarly, when older children start school and pay attention to what their friends are doing, it can be very common for them to start questioning the food they eat at home.

Peer pressure can massively influence a child’s outlook on food. Again, this is a very normal part of a child growing up and becoming influenced by people and situations outside of their immediate family. Understanding the root cause makes it a lot easier to try to overcome it.

3. SLOW INTRODUCTIONS

Most children need to be offered a new food 10 to 15 times before they will accept it and eventually eat it. I know this may seem like a very slow method to get them to eat new things but you can start by introducing foods in easy ways.

15

So, if for example you really want your child to eat some broccoli, firstly have it on the dinner table regularly.

Let them see it and let them see you eating it. Next, encourage them to try a very small amount, making it clear that if they don’t like it then they don’t have to have any more. A few days later, try introducing it in a different format, maybe in a pasta sauce.

4. ONE STEP AT A TIME

It can be tempting for us as adults to want to go all out with our plans to overhaul our family’s diet.

Instead, introduce new foods one at a time. It’s important to keep an element of familiarity with a child’s food.

15

So, for example, you might want to encourage them to swap white bread toast at breakfast every morning for something more nutritious. Don’t just present them with an entirely new breakfast.

5. POSITIVE LANGUAGE

The way we talk about food and eating is hugely important.

When my daughter doesn’t want to eat her vegetables I explain what the nutrients in those veggies will do for her – to help her hair grow, to make her bones strong.

15

Focusing on the positive rather than the negative helps to set children up for a good lifelong relationship with food, moving away from the ‘good vs bad’ outlook on food.

6. GET THEM INVOLVED

Getting my kids into the kitchen has been instrumental in getting them to eat a more varied diet.

We know that kids love baking cookies and cakes but when it comes to picky eating, it’s important for them to be involved in the day-to-day preparation and cooking.

15

For toddlers it can be taking them to the fridge and allowing them to choose vegetables for dinner. Drawing up meal plans with older children works really well too.

7. MAKE IT FUN

Mealtimes can be a little dull for children so try injecting a bit of fun into them and introduce as much colour as you can in the food and the crockery.

15

My kids love compartment plates: they’re fantastic for fussy eaters who don’t like the different food elements of their meals to be touching.

8. BREAK THE ROUTINE

Most advice you read about fussy eating and feeding children recommends eating together at the table as much as possible. While sitting down together as a family to eat is hugely beneficial in so many ways, it can also be just as helpful to change up your usual feeding routine, especially if it’s not working for your fussy eater.

15

If your child associates sitting down to a family meal with stress, then removing them from this situation is the most immediate change you can make. Carpet or garden picnics are also a great way.

Give them a little bit of space and the freedom to take their time eating without expectant eyes on them. People are often surprised that I let my children roam around the house during mealtimes. I know this method will not suit every family but it really works for us.

My kids will often have a few bites of food, leave the table to play and return a little later for some more. It may take them 30 or 40 minutes to finish their food but the important thing to me is that they are eating and it’s stress free. Experiment with different ways to break mealtime routines in your house and you may be surprised how well your child responds.

9. HIDDEN VEGGIES

I know that not all parents agree with hiding vegetable from children and instead believe it’s better to encourage children to eat them in their whole form.

15

I understand this but I also know what it’s like to deal with picky eaters who will refuse point blank to eat most veggies. So, if you have to resort to hiding them, don’t feel bad!

10. SENSORY ISSUES

For many children, their difficulties with food are actually sensory based. My son is autistic and over the past year I have become increasingly aware that his issues with food go deeper than just being a picky child.

15

ASD children are commonly more hyper- or hypo-sensitive to food and how it looks, tastes, smells and feels. This will have a very big impact on the types of food that they want to eat and can make the whole issue of feeding and mealtimes even more challenging than normal.

Many neuro-typical children will experience similar sensory reactions to food so it is worth bearing this mind if you have a particularly fussy child.

MOST READ IN FABULOUS

MILK MISSTEP

Experts issue warning to anyone who stores milk in the fridge door, here’s why

TRAGIC END

My ex tortured me then his gf took her life - Kiena's tragedy brought it back

LOST LOVE

Paul Danan revealed health battle that wrecked romances in unpublished interview

worrying trend

Lily Phillips reveals what drove her towards life of X-rated 100-men stunts

One-pot Salmon Linguine

Serves 4

15

Prep time: 2 minutes

Cook time: 10 minutes

Cals: 593

Sat fat: 16g

• This cost-saver will make a small amount of salmon go far

YOU NEED:

• 250g skinless salmon fillet, cut into large chunks
• 300g linguine, strands broken in half
• 400g tin coconut milk
• 500ml vegetable stock
• 1 red pepper, halved, deseeded and diced
• 75g baby corn, halved
• 50g mangetout
• 1 garlic clove, crushed
• 1 shallot, diced

METHOD:

1. Put all the ingredients in a large saucepan or shallow casserole dish and bring to
   the boil over a medium heat.
2. Reduce the heat and simmer for 8-10 minutes until the spaghetti and salmon are cooked and all the stock has been absorbed, stirring regularly. Serve immediately.

Broccoli & Cheese Quesadilla

Serves 2

15

Prep time: 5 minutes

Cook time: 5 minutes

Cals: 392

Sat fat: 10g

• Change the recipe to use up whatever veg you have in the fridge

YOU NEED:

• 150g broccoli, cooked and chopped
• 75g Cheddar, grated
• 1tbsp cream cheese
• 50g tinned sweetcorn
• 25g red pepper, chopped
• 2 large wholemeal tortilla wraps

METHOD:

1. Mix together the broccoli, both cheeses, sweetcorn and red pepper in a large bowl. Season with a little salt and pepper.
2. Place one of the tortilla wraps in a large frying pan and spread the mixture on top, leaving a small gap at the edge of the wrap. Place the other wrap on top and press down gently.
3. Cook for 2 minutes over a low heat, being careful not to burn the wrap, then flip it over and cook for 1-2 minutes on the other side.
4. Remove from the pan, cut into 4, 6 or 8 triangles and serve.

Hidden Veggie Sausage Rolls

15

Makes: 8 large rolls

Prep time: 15 mins

Cook time: 35 mins

Cals: 312

Sat fat: 11g

• Great for lunchboxes, parties and play dates.

YOU NEED:

• 1tsp olive or vegetable oil
• 1 medium courgette, grated
• 1 large carrot, grated
• 1 garlic clove, crushed or finely chopped
• 350g sausage meat
• 320g ready-rolled sheet puff pastry
• 1 egg, beaten
• 1/2tbsp poppy seeds or sesame seeds (optional)

METHOD:

1. Preheat the oven to 200°C/180°C fan/gas mark 6 and line a baking sheet with baking parchment.
2. Heat the oil in a frying pan over a low heat, add the grated courgette, carrot and garlic and cook for about 4 minutes until the vegetables are soft but not browned. Transfer the cooked vegetables to a large bowl along with the sausage meat and mix well.
3. While the mixture is cooling, unroll the sheet of pastry and cut it in half lengthways so that you have 2 rectangles. Divide the sausage meat mixture in half and spread it along the length of each piece of pastry, down the middle, leaving a gap of about 1cm on either side.
4. Fold the pastry over the sausage meat mixture so that the edges meet and press down on the edges with a fork to seal the rolls. Cut each of the two long rolls into 4 to make 8 large sausage rolls (or make 16 small ones if you prefer). Place the sausage rolls on the lined baking sheet and brush them with a little beaten egg. Sprinkle some poppy or sesame seeds on top, if using.
5. Bake in the oven for 25–35 minutes until golden brown and cooked through (the cooking time will depend on the size of the sausage rolls so check them often from 25 minutes). Remove from the oven and leave to cool for a few minutes on the baking sheet before serving.
6. The sausage rolls are best eaten on the day they are baked, but they will keep in the fridge for up to 3 days.

Drink Me

15

•  Recipes from by Ciara Attwell (£14.99, Lagom (Bonnier Publishing) out Thursday.