If your mealtimes look a bit like a long-term stalemate, you’re in good company. As a paediatric speech pathologist and feeding therapist, and as a busy parent juggling far too many hats, I know that the journey to confident eating isn’t straightforward.
Helping kids become more comfortable around food sometimes just needs a fresh perspective, a touch of patience, and maybe a cheeky wink at the so-called “rules” we’ve been taught to follow. So let’s turn the table—literally and figuratively—and see what’s possible.
These following seven strategies come with a hefty dose of optimism, a gentle/not so gentle nudge away from old-school thinking, and a reminder that you’re allowed to laugh and cry through the chaos.
1. Set a Mealtime Routine ⏰
Kids love a bit of predictability, and routines can feel like a warm hug when your world’s a bit wobbly. Having meals and snacks around the same times each day helps your child’s body and mind say, “Oh right, now we eat.” I’m not talking about regimented silence and starched linen napkins. More like simple anchors: washing hands together, taking their drink bottle to the table, and maybe even belting out that shameless family song you all pretend to hate but secretly adore.
A steady routine gives kids a sense of calm. It’s a friendly “You’ve got this,” rather than an anxious “Taste this or else!” With that kind of vibe, you’ll be amazed at how much more willing they are to give new foods a fair go.
2. Start Small – Portion Sizes Matter 🥄
You don’t need to present a plate that resembles a five-course feast. Small portions can feel far more manageable for a hesitant eater. Think a single spoonful rather than a whole ladle. Even better, let them serve themselves from a shared dish. It’s empowering and it says, “I trust you to decide how much you need.” If they’d like more after the starter serve, brilliant—that’s them taking the lead.
By starting small, you’re making it clear: “No pressure, love. Just have a bit if you fancy.” It’s the difference between feeling trapped and feeling trusted.
3. Focus on Family Connection 👨👩👧
Rather than zeroing in on what (or how much) your child is eating, talk about your day. Ask silly questions, share a funny story from work, or have everyone name their favourite colour of the week. (Mine changes daily, depending on my mood and the state of my inbox.)
When the spotlight isn’t blazing on your child’s plate, they can explore their meal more naturally. The family dinner table then transforms into a comforting stage, not a hot seat.
4. Supportive Seating for Confidence 💺
Have you ever tried eating dinner perched uncomfortably high on a barstool? It’s awkward. For kids, dangling feet and wobbly chairs can feel a bit like trying to dine in mid-air. Making sure their chair is at the right height, and that their feet can rest firmly on something, is one of my top tips!
5. Remove the Pressure 🚫
“No, seriously, just one more bite” might be the most well-intended trap we all fall into. The second your child feels pressured, it’s like a siren blaring—eating becomes a chore rather than a choice. So encourage them to get curious instead. Praise the exploration, not the outcome. You’re building trust here, not training seals to do tricks.
6. Always Include a Preferred Food 🌈
A familiar friend on the table—a slice of bread, some fruit, or a handful of plain pasta—makes new foods feel less threatening. Having at least one familiar option reassures your child that there’s something they can eat and enjoy.
Take their comfort food and pair it with something new-ish. Over time, and little by little, this quiet coexistence helps other foods seem less scary.
7. Try a Sensory Warm-Up Before Meals 🏃♀️
Some kids need a runway before take-off. A quick run around the backyard, a few minutes bouncing on a mini trampoline, or some water play can help them shift gears into mealtime with a connected brain and body.
Experiment with what helps your child transition best. Even just a little pre-meal stretch can set the scene for more successful encounters with new flavours and textures.
Of course, progress won’t happen overnight—sometimes it’ll feel like two steps forward, one step back, and one step sideways while holding a spoon in your mouth. But even the smallest wins deserve to be celebrated: the sniff of a new veggie, the extra two minutes they sat at the table, or the day they said “This isn’t too bad” instead of “No way!”
With patience, trust, and a willingness to chuck some old rules out the window, you’ll be well on your way to a more relaxed, enjoyable mealtime. No forced bites. No grim negotiations. Just you, your child, and a journey towards feeling safer, happier, and more confident around food.