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Dinner ideas for very fussy eaters

Adding foods, Blogs, Family support for picky eating, Food, Picky eating support / By
Dinner Ideas for Very Fussy Eaters - Carbohydrates, Judith Yeabsley|Fussy Eating NZ, #TheConfidentEater, #FussyEatingNZ, #TryNewFoods #HelpForFussyEating, #HelpForFussyEaters, #FussyEater, #FussyEating, #PickyEater, #PickyEating, #SupportForFussyEaters, #SupportForPickyEaters, #CreatingConfidentEaters, #TryNewFood #PickyEatingNZ #HelpForPickyEaters, #HelpForPickyEating, #Wellington, #NZ, #JudithYeabsley

Dinner ideas for very fussy eaters – carbs

Dinner is crunch time for most parents of picky eaters. Often, your child eats a good breakfast and a reasonable lunch, but then at dinner, there are only two options.

Almost every parent of a fussy eater wants help with the evening meal and so if this is you, you are not alone.

Dinners are generally hardest because:

– It’s the end of the day. Everyone is tired, especially little ones. For many children there has been endless stimulation from wake-up and so by dinner they are done.

– Evening meals are generally the most challenging. Breakfast is easy carbs, lunch is something familiar, but then dinner is all this food that is NOT in the comfort zone (but that mum and dad really, really want you to eat).

– There are frequently expectations placed on the evening meal that do not happen earlier in the day.

Let’s look at some ideas that may work, but before that:

FYI, before putting this article together I had a quick look on Google to see if there was anything I’d missed. As usual I veered between laughing and slapping my head in despair. The recipes labelled ones ‘every picky eater will eat’ are always amusing. As usual I veered between laughing and slapping my head in despair. The recipes labelled ones ‘every picky eater will eat’ are always amusing.

Dinner ideas for very fussy eaters, Judith Yeabsley|Fussy Eating NZ, lasagne #dinnerideasforveryfussyeaters, #dinnersforfussyeaters, #dinnersforforpickyeaters, #theconfidenteater, #fussyeatingNZ, #pickyeatingNZ #helpforpickyeaters, #helpforpickyeating, #recipespickyeaterswilleat, #recipesfussyeaterswilleat #winnerwinnerIeatdinner, #Recipesforpickyeaters, #Foodforpickyeaters, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

For starters, almost all of them are integrated dishes (groan, eye-roll). Mixed foods are the hardest thing to eat (for any child, not just selective eaters) and yet almost every ‘fussy eater’ meal is a combination of foods. Many too, have sauces and multiple textures, again a real challenge for picky eaters.

This is not to say that your fussy eater, even if they are on the extreme end of picky, can’t learn to eat integrated foods. They absolutely can! But it does take time. It is a process and a valuable one to start right now. But are they going to manage the casseroles right off the bat? No.

Instead, its often better to
start with foods they enjoy, however basic. It is more likely they come to the table happily and then stay if there is a food there they enjoy.

If there is nothing your child enjoys eating at the table, they are likely to start off feeling unhappy about eating which can make the whole meal go downhill. Whereas, if your child is sitting enjoying themselves, it is far easier to be brave and taste something new.

Dinner is however, not usually the best place to teach someone to eat. Plus, if you change your goal from pushing your child to have the broccoli or the pasta with sauce and instead, focus on making sure they are comfortable and eat enough to fill the tummy, it works far better long term.

So, let’s look at some foods that may work from the carbohydrate group (like pasta, potatoes, bread) and ways to make them more likely to get eaten.

Dinner ideas for very fussy eaters – carbs

Dinner ideas for very fussy eaters, Judith Yeabsley|Fussy Eating NZ, cheese pizza #dinnerideasforveryfussyeaters, #dinnersforfussyeaters, #dinnersforforpickyeaters, #theconfidenteater, #fussyeatingNZ, #pickyeatingNZ #helpforpickyeaters, #helpforpickyeating, #recipespickyeaterswilleat, #recipesfussyeaterswilleat #winnerwinnerIeatdinner, #Recipesforpickyeaters, #Foodforpickyeaters, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

What often works best (for you and for them) is to start with basic foods and gently and consistently introduce more complexity. This is a process not an overnight magic trick. To add sauce to pasta may take quite a long time, for example, but the upsides are worth the wait!

Also, if your child has been eating plain pasta for years then it is generally not going to take days to change that to a lasagne.

Remember, you are starting with the premise that there is always something there a child is okay to eat.

And even better, let’s start with carbohydrates which are generally the easiest foods for fussy eaters.

So let’s look at carbohydrates which are generally the easiest foods for fussy eaters:

1. Potatoes –
i) Fries – hot chips are frequently accepted so serving a version at home provides a filling addition to a meal. There are many frozen/oven bake versions and often store-bought are the easiest to accept initially.

If frozen fries are accepted, then moving gently to home-made is a great goal.

ii) Potato skins – roast potato skins until they are crispy. Dependent upon preference, you can add sour cream, ketchup, cheese etc.

iii) Fried potatoes – steam mini cubes of potato and then fry until crispy. It’s a good start towards roast potatoes.

Dinner ideas for very fussy eaters, Judith Yeabsley|Fussy Eating NZ, roast potatoes #dinnerideasforveryfussyeaters, #dinnersforfussyeaters, #dinnersforforpickyeaters, #theconfidenteater, #fussyeatingNZ, #pickyeatingNZ #helpforpickyeaters, #helpforpickyeating, #recipespickyeaterswilleat, #recipesfussyeaterswilleat #winnerwinnerIeatdinner, #Recipesforpickyeaters, #Foodforpickyeaters, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

iv) Roast potatoes – sometimes making these smaller and crispier is a win.

v) Mash – can be a challenge (due to the texture), but some children are fine with the processed version like the smiley faces that are crispy on the outside but mash in the middle.

2. Pasta – plain pasta is often a win. Combining it with other things though can be more difficult.

i) Pasta types – if you do have a plain pasta eater then rotating shapes and colours, if possible, is a good idea.

ii) 2 minute noodles – these are super popular among selective eaters. Swapping to a regular pasta, or changing the sauce or cooking in broth, for example, can all add to the nutrient value.

iii) Adding – even a bit of salt, some melted butter or oil is a good start. Perhaps it’s a favourite other food like grated cheese or pieces of ham. If on top of is not okay, then serving repeatedly at the side builds an association and is still valuable. 

If it’s not distressing, you can also up the ante a little and serve one grate of cheese or a tiny bit of ham on top of the pasta. If this just gets removed, it is still beginning that process of mixing one accepted food with another one.

iv) Dipping – putting the pasta into sauce is easier than pouring on top. Can your child dip into ketchup or yoghurt, for example?

v) Mac & cheese – some children find basic mac & cheese a win. If the basic one is okay, can you add something else that’s small?

Dinner ideas for very fussy eaters, Judith Yeabsley|Fussy Eating NZ, mac & cheese, #dinnerideasforveryfussyeaters, #dinnersforfussyeaters, #dinnersforforpickyeaters, #theconfidenteater, #fussyeatingNZ, #pickyeatingNZ #helpforpickyeaters, #helpforpickyeating, #recipespickyeaterswilleat, #recipesfussyeaterswilleat #winnerwinnerIeatdinner, #Recipesforpickyeaters, #Foodforpickyeaters, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

vi) Spaghetti bolognaise – is often okay for fussy eaters. If the full version is a challenge, can you do a simplified one?

vii) Lasagne – the simplest version is pasta sheets and cheese or ham, for example. Starting with the most basic version that is manageable, enables your child to build a positive association with a food.

3. Bread/toast – another picky eater staple!

i) Rolls – if plain bread is okay can you gently work on adding rolls?

ii) Simple additions – to the bread, like butter and a bit of garlic to make garlic bread are often accepted.

iii) Toppings – cheese, baked beans, or eggs. If serving on top is not okay then serving next to them does help, over time.

iv) French toast. Although eggs may be a challenge, adding a tiny amount to a milk mixture can work.

You can also make a toast version that is super crispy. Recipe link here: https://theconfidenteater.com/blog/other/french-toast-sticks/

4. Wraps – these are super versatile:

Dinner ideas for very fussy eaters, Judith Yeabsley|Fussy Eating NZ, wrap, #dinnerideasforveryfussyeaters, #dinnersforfussyeaters, #dinnersforforpickyeaters, #theconfidenteater, #fussyeatingNZ, #pickyeatingNZ #helpforpickyeaters, #helpforpickyeating, #recipespickyeaterswilleat, #recipesfussyeaterswilleat #winnerwinnerIeatdinner, #Recipesforpickyeaters, #Foodforpickyeaters, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

i) Basic – with ham or cheese etc.

ii) Quesadillas – fry in the pan stuffed with cheese,  chicken or other favourite food.

iii) Burritos – roll around mince or cheese and then bake in the oven.

iv) Crunchy – fry until crispy and then use like a cracker.

5. Rice – plain rice can be a win.

i) Fried rice – you can start by just lightly frying in a little butter or oil.

ii) Sushi – very basic sushi can be just rice and cheese!

iii) Onigiri – making the rice into fun shapes can be a win. Nori is easy to cut with scissors to make eyes etc.

Or use the seaweed snack sheets as they are super crunchy. It’s a good bridge to nori for sushi too.

iv) Rice paper rolls – very simple to make and you can do a ‘fussy eater’ version with just cheese and noodles, for example.

v) Rice noodles – if you have a plain pasta eater, a move to rice ones may give you a new option.

6. Sweet potato – there are different sorts of sweet potato/kumara so it’s worth testing a variety:

i) Purple – these are most like potato, so if you have a potato eater it can be a short step. I love slicing them thinly then baking in a little oil until crispy.

Dinner ideas for very fussy eaters, Judith Yeabsley|Fussy Eating NZ, sweet potato fries, #dinnerideasforveryfussyeaters, #dinnersforfussyeaters, #dinnersforforpickyeaters, #theconfidenteater, #fussyeatingNZ, #pickyeatingNZ #helpforpickyeaters, #helpforpickyeating, #recipespickyeaterswilleat, #recipesfussyeaterswilleat #winnerwinnerIeatdinner, #Recipesforpickyeaters, #Foodforpickyeaters, #wellington, #NZ, #judithyeabsley, #helpforfussyeating, #helpforfussyeaters, #fussyeater, #fussyeating, #pickyeater, #pickyeating, #supportforpickyeaters, #creatingconfidenteaters, #newfoods, #bookforpickyeaters, #thepickypack, #funfoodsforpickyeaters, #funfoodsdforfussyeaters

ii) Orange – these can make great fries or wedges.

iii) Gold – they are sweeter than the purple but not as sweet as the orange. My favourites!

iv) Grate – grated they are a good addition to mince or even to cakes.

7. Spring Rolls – you can buy the wrappers cheaply at the supermarket and then fill with whatever would work for your child. If that is cheese and ham to start, that’s okay!

Spring rolls are crispy so texturally, often a win for selective eaters.

Finding new dinner ideas for your child takes a little pressure off you and starts to enable them to branch out.

Judith, MA Cantab (Cambridge University), MSc Psychology (first-class honours), is working on a PhD, an AOTA accredited picky eating advisor and internationally certified nutritional therapist. She works with 100+ families every year resolving fussy eating and returning pleasure and joy to the meal table.
She is also mum to two boys and the author of Creating Confident Eaters and Winner Winner I Eat Dinner. Her dream is that every child can approach food from a place of safety and joy, not fear.
Learn more about Judith here: https://theconfidenteater.com/about/

Judith, MA Cantab, is an AOTA accredited picky eating advisor and internationally certified nutritional therapist. She works with 100+ families every year resolving fussy eating and returning pleasure and joy to the meal table.

She is also mum to two boys and the author of Creating Confident Eaters and Winner Winner I Eat Dinner. Her dream is that every child is able to approach food from a place of safety and joy, not fear.

Learn more about Judith here: https://theconfidenteater.com/about/

 
 
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