Hey parents. Summer has arrived, and with it comes your children’s endless snack requests. Are you struggling to find a healthy summer snack for your fussy eaters? Do you need some inspiration? Creating a snack that your children will eat and enjoy whilst making sure it is well balanced can feel daunting at times. But when they enjoy it, it feels like victory! As children’s dietitians we recommend building a snack around a protein source, a carbohydrate source and including fruit or vegetables is the key to getting it right, so don’t worry, we have you covered in this blog!
Have a fussy eater?
Encouraging fussy eaters to expand their palates can be rewarding yet challenging. One effective approach is to focus on presentation and visual appeal. By creating colourful and attractive dishes, you can make food more enticing.
Consider using fun shapes and designs, such as cutting fruits and vegetables with small cutters, a crinkle slicer or arranging fruits and vegetables into playful patterns. Serving small portions of new foods can also reduce intimidation and make it easier for picky eaters to take a small bite without feeling overwhelmed. Not only that, but cutters are also safe for children to use, allowing them to get creative, making their snacks look more interesting and more willing to give them a try. Using small colourful bowls or cupcake cases can help to keep portion sizes down to achieve this.
Get them involved.
Involving children in the food preparation and cooking processes can increase their interest in trying new foods. When kids participate in cooking, they develop a sense of ownership and curiosity about the dishes they help create. This hands-on experience demystifies ingredients and processes, making unfamiliar foods more approachable and less intimidating. Allowing them to help with meal preparation or selecting a new fruit or vegetable during grocery shopping can spark curiosity and excitement. Taking part in tasks such as washing vegetables, mixing ingredients, or setting the table, helps them to gain a deeper understanding of the effort and creativity that goes into meal preparation.
Incorporate Familiar Flavours
When introducing new snacks, it’s helpful to incorporate familiar flavors that your child already enjoys. For instance, if they like peanut butter, try adding it to apple slices or banana chunks. Gradually mixing in new ingredients with old favourites can ease the transition to healthier options. Offer the new foods in small amounts with no pressure to try them, interacting with new foods is a win to begin with.
Be Patient and Persistent
Remember, patience and persistence are key; it often takes multiple exposures before a new food is accepted. Think 20-30 rather than 2! By incorporating these strategies, you can help fussy eaters become more adventurous and enjoy a broader range of nutritious snacks. Snack time is an ideal opportunity to introduce new foods because it’s usually a more relaxed and less structured part of the day compared to mealtime. This can help reduce the pressure your child might feel. Consistency is key, continue to introduce foods, even when they do not get eaten as it helps to reduce aversions. Keep trying new foods and make it fun and exciting and avoid negative reactions when they are refused.
Snack inspiration ideas
Why not have a go at our summer snack ideas which can be created together, so not only are they eating healthy options, but you are also keeping them entertained whilst they make it. They are great for the whole family!
Allow your children to participate in the shopping and preparation and make fun creations! Activities like colour matching and letting kids showcase their artistic side by arranging snacks creatively on plates can turn snack time into an enjoyable and educational experience. So why not try out the activities linked with these snacks to make them even more exciting.
Fruit fries with strawberry yoghurt dip.
Homemade crackers with veggie sticks and cream cheese.
Colourful snack tray.
Strawberry oat bars.
They are great for fussy eaters as they allow them to explore the foods or ingredients. They get a sense of accomplishment when they have created the final product. Involving them in food preparation is not just about getting them to eat more varieties of food; it’s about empowering them with knowledge, skills, and a positive attitude towards eating. It can turn even the pickiest eaters into more adventurous and enthusiastic participants in their own dietary choices.
Top Tips
- Keep it Familiar – Start with familiar foods that your child already enjoys, and gradually introduce small changes.
- Get Creative with Presentation – Sometimes, the way a snack is presented can make all the difference. Use fun shapes, colorful plates, or arrange snacks in a visually appealing manner.
- Involve Them in Preparation – When kids are involved in preparing their snacks, they often feel more ownership and are more likely to try new foods.
Finding snacks that are both healthy and appealing to picky eaters doesn’t have to be a challenge. With a little creativity and patience, you can craft summer treats that are both nutritious and delightful. From oat bars to fun trays, these snack solutions are sure to please even the most selective palates.
By focusing on fun, flavour, and familiar ingredients, you can turn snack time into an enjoyable and healthy part of your child’s day. So, embrace the challenge and start crafting snacks that everyone will love! Don’t forget to tag @nutrition4kidsni with your creations, we’re excited to see them!
At Nutrition4Kids, we’re passionate about guiding parents in their journey to raise happy and healthy eaters. Join our mailing list for a wealth of expert advice on creating food fun plates and other valuable strategies to overcome fussy eating challenges.
Would you like a tailored one-to-one online consultation with Dr. Kirsty to support you and your child in any challenges they may have with eating? Kirsty will work with you to create a bespoke & tailored approach to helping your little one, whatever the issue! Together, we can transform mealtimes into moments of joy and exploration.
Written by Nikki Holmes Student Dietitian & Dr Kirsty Porter, Children’s Dietitian