Understanding what good nutrition means is the first step in setting up lifelong healthy habits for children and for adults alike. A balanced diet provides all the essential nutrients: vitamins, minerals, protein, carbohydrates, healthy fats and water. 

We know nutrition can feel confusing, especially when it comes to children, teens, fussy eaters and active families. So the nutrition team here at Glanmore Foods worked through the most common questions from parents, offering evidence-based, practical answers. 

The key is repeated exposure to new foods. Praise your child even if they only try a small amount. Children’s tastes change dramatically, so keep offering a variety of foods, even those they previously disliked. While this is ongoing, hidden veggies are a great way to ensure nutrient intake. Blending vegetables like peppers, courgette, celery, and onions into a tomato sauce for pasta is an excellent strategy to add vegetables to your child’s diet.

The most effective way to encourage new food acceptance is through modelling. Try to eat the same meal together as often as possible. Involve your child in the process by letting them help shop, prepare, or dish up the food. Even if they only eat a small amount of the new food, praise their effort.

If your child is only eating in small amounts, try offering small, snack-size, nutritious options frequently. Good choices include nuts, boiled eggs and toast, or cheese and crackers. Regular physical exercise can naturally help boost appetite. Set aside dedicated time for family mealtimes to ensure a relaxed atmosphere.

Celebrate small victories. Start by involving them in non-eating activities like touching or smelling new foods. Take your time, and remember that services specialising in supporting children with sensory issues can offer tailored guidance.

Get your child involved in the lunch-making process—from choosing healthy options at the shop to helping with preparation and packing. Offering a variety of foods to choose from can help. Additionally, chatting with other parents in the class might provide peer-influenced ideas, as children are easily influenced by their classmates.