Getting kids to eat their veggies can feel like a full-time job. One day they love carrots, the next day they’re the enemy. Sound familiar? You’re not alone. Picky eating is common in childhood and, while frustrating, it’s often part of normal development. But with the right approach — and a little patience — even the fussiest eater can become a confident food explorer.
Why Are Kids So Picky?
Children are naturally cautious when it comes to new foods. It’s called neophobia — a fear of the unfamiliar. Evolutionarily, it made sense: young children learned to avoid bitter or strange-tasting things that could be harmful. Add to that a child’s more sensitive taste buds, and it’s easy to see why bold flavours, new textures, or "green stuff" on their plate can cause drama at dinnertime.
Picky eating can also be influenced by:
- Texture sensitivity
- A strong preference for routine
- Feeling overwhelmed by large portions
- Using food as a way to express control
They’re Watching Us
One of the most powerful ways to shape your child’s eating habits is through what you do. Children watch their parents carefully — not just what they say, but what they model.
If your plate is full of colourful fruits and vegetables, if you’re trying new foods, sitting down to meals, and speaking positively about food, they’re more likely to follow suit.
On the flip side, if meals are rushed, skipped, or full of negative language (“Ugh, I hate broccoli!”), they absorb that too. Mealtime isn't just about nutrients — it's about learning lifelong habits.
Why Breakfast Matters Before School
Breakfast truly is the most important meal of the day — especially for growing, learning children. After a night of fasting, a balanced breakfast fuels the body and brain, helping kids focus, retain information, and stay alert through the morning.
Skipping breakfast can lead to:
- Low energy levels
- Poor concentration
- Mood swings or irritability
- Overeating later in the day
A good breakfast should include:
- A whole grain (like oats, whole wheat toast, or cereal)
- A source of protein (like eggs, yoghurt, cheese, or peanut butter)
- A fruit or vegetable
- Water or milk
Simple combinations like scrambled eggs and toast, yoghurt with fruit and granola, or a peanut butter banana sandwich are excellent choices.
What to Pack for Lunch
A school lunch should be practical, balanced, and appealing. Children need steady energy and focus throughout the day — and that means real food, not just snacks.
Healthy lunchbox ideas include:
- A sandwich or wrap with protein (chicken, egg, cheese, or tuna)
- Fresh fruit (such as apples, grapes, or berries)
- Raw veggie sticks (like cucumber, carrots, or cherry tomatoes)
- A small dairy snack (cheese cubes or yoghurt)
- Water or diluted 100% fruit juice
Avoid overly processed foods, sugary drinks, and snacks with minimal nutritional value — they can cause energy crashes and poor concentration later in the day.
At the end of the day, building healthy eating habits isn’t about perfection — it’s about consistency, patience, and setting the right example. Every small step counts, whether it’s adding one more vegetable to the plate, sitting down together for breakfast, or packing a balanced lunchbox. With encouragement and routine, even the pickiest of eaters can grow into adventurous, healthy eaters who see food not just as fuel, but as something to enjoy.
