Are mealtimes with your toddler starting to feel like a battle of wills? If you're struggling to get your little one to eat their veggies, you're not alone. Picky eating in toddlers and young children is a common challenge that many parents face - myself included!

However...take a deep breath...because for most children, this is a short-lived phase that will eventually end. If you are finding mealtimes stress-inducing, here are a few tips and tricks you can use that can help to overcome picky eating and foster healthy eating habits.

Why has my toddler stopped eating vegetables?

It's not uncommon for toddlers to go through phases where they suddenly refuse to eat certain foods, including vegetables. There could be a variety of reasons behind this sudden aversion. Toddlers are still exploring their tastes and preferences, so it's normal for them to have changing food habits.

Some children may be going through a developmental stage where they assert their independence by refusing certain foods, even ones they used to enjoy. Additionally, toddlers can be sensitive to new textures and flavours, which may make them hesitant to try unfamiliar vegetables.

Vegetables are rich in antioxidants, which naturally have a bitter flavour. To make things really confusing for children who are learning the world of foods and flavours, many poisonous plants and foods also have a bitter flavour. It is thought that a toddler's aversion to vegetables may be a natural defence mechanism to stop them from consuming poisonous substances and foods. 

Changes in routine or environment can also impact your toddler's eating habits. Stressful situations or transitions like starting daycare or moving to a new house can cause disruptions in your child's appetite.

Remember that picky eating is usually just a phase and with patience and persistence, you can help your toddler develop healthier eating habits over time.

My top 4 tips for overcoming picky eating

Righto, let's get straight into it.

1. Ongoing exposure

This is the absolute key, so I have to note it first and foremost. Ongoing exposure to a range of foods from all food groups is vital to help children develop their food preferences and eating habits. It doesn't matter if your child doesn't like the vegetables on their plate and refuses them - just accept it and try again next time. It's the exposure which creates familiarity with the food that is important.

2. Use picky platters as your secret weapon in times of need

My kids usually come home from daycare famished. To buy myself some time while I prepare dinner, I have a platter of mixed raw vegetables ready to go, which I put out for them to eat while they play. Not only do the kids eat all of the vegetables that they would normally refuse on their dinner plate, I normally manage to score myself 20 minutes of serenity to get dinner on the table. 

This strategy can also be employed to provide exposure to other foods that your child may be avoiding, so experiment with your platters and see what happens!

3. Get your child involved in food preparation and serving

Messy? Yes.

Effective? Also yes.

Kids love to get involved in the kitchen which can increase their familiarity with the foods being used and encourage them to try the fruits of their labour. 

Whilst you might want to save the toddler baking for the weekends when you've got a few hours to manage the clean-up, allowing children to serve up their own dinner is a relatively mess-free alternative whilst still being effective.

4. Keep your cool

Easier said than done, right? Maybe giving you permission to change your mindset might help a little.

Say you've done all the hard work to prepare a meal, and served it up, and your toddler has point-blank refused it.

You have done your job. 

Let me repeat...

You have done your job!

Your job is to decide what to eat and to offer the food. From there, it's the responsibility of your child as to what and how much they eat. If they want to eat a tiny piece of the food you've offered and then skip off - let it happen without pressuring your child. However, a consistent approach is important for setting boundaries and managing expectations. If you are setting expectations that you will make toast every night as an alternative to dinner, your child has the right to ask for toast every night. Keep your boundaries, avoid making alternative dinners, and just try to keep your cool. If it doesn't work today, there's always tomorrow. 

As a side note to this, I always try to ensure that there's at least one component of each meal that I know my children are familiar with and "like". I try then to mix this up with exposure to new foods or those that are frequently refused.

Is it ok to hide vegetables in meals?

While hiding vegetables can be a temporary solution, it's important to continue introducing and offering whole veggies at mealtimes for that ongoing exposure. In saying that, there is no harm in popping a few extra carrots and zucchini into your bolognese.

In the end, finding a balance between hiding and openly serving vegetables is key to helping your child develop healthy eating habits long term.

Other tips for overcoming picky eating in toddlers and young children

Flavour-flavour conditioning is another tactic that involves pairing less desirable foods, like green vegetables, with more liked flavours (say, butter) repeatedly until they become associated with each other positively. Experiment with different seasonings and cooking methods to make veggies more appealing.

Don't forget the importance of setting a positive example at the dinner table. Make family meals enjoyable by sitting together and modelling healthy eating habits. Encouraging exploration and trying new foods can also help expand your child's palate and preferences over time.

I need more help!

If you've tried these tips and your little one is still turning up their nose at vegetables, don't worry. Every child is different, and it may take time for them to develop a taste for certain foods. Keep offering a variety of options on their platter, encourage self-serve at the dinner table, and involve them in meal preparation.

And if all else fails, remember that it's okay to seek help from a paediatrician or dietician who specializes in children's diets.