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Kindred Mealtime Moments: 5 Stress-Free Tips for Picky Eaters
Do you struggle with picky eating? We’re sharing our top 5 tips to help children become more curious and confident eaters and a comforting cottage pie recipe the whole family will enjoy!
Plus, download our free Little Book of Recipes with our top tips, nutritious and easy recipes and more…
If you’ve ever felt alone in trying to encourage your little one to try new foods, our recent poll shows you're in the majority; 79% of parents we polled said they struggled with picky eating.
At Kindred, we believe mealtimes should be a calm and social experience. We’ve developed simple strategies that gently encourage children to explore food at their own pace.
Ready to transform your dinner table? Here are our top 5 tips for helping your little ones become more adventurous eaters.
1. Keep Mealtimes Pressure-Free
At Kindred, we never force children to eat. The goal is to make mealtimes a calm and social experience, filled with gentle encouragement. When the pressure is off, children are more open to new experiences.
Try at Home:
- Sit together and eat the same food where possible, children love to copy!
- Keep the conversation light and fun.
2. Exposure is Everything
Did you know that a child may need to see a food 10–15 times before they even consider trying it? And that's completely okay! We let children explore at their own pace: they can sniff it, touch it, chat about it, and maybe take a taste. Patience is the secret ingredient here.
3. Involve Them in the Prep
When children help make it, they're much more likely to try it! At Kindred, children assist in prepping snacks and learn about the ingredients. This interactive experience turns food into an engaging learning experience.
Try at Home:
- Let little chefs choose, wash, chop and stir the vegetables for dinner.
- Even simple tasks. like tearing lettuce, pouring liquid, or mashing potatoes gives your little one a sense of ownership.
4. Celebrate the Small Wins
One sniff, one lick, one nibble is huge progress! We celebrate effort, not empty plates. Mealtimes are a journey, not a race. Remember to praise them for engaging with the food, even if it's only a small amount. This positive reinforcement builds their confidence.
5. Get Them Moving!
Did you know that children under 5 years old should be physically active for at least 180 minutes a day? Ensuring your child gets enough exercise helps them naturally build up an appetite. Get outside and play!
Recipe Spotlight: Cottage Pie
Ready to put these tips into practice? Getting little ones involved in cooking a classic, comforting dish like Cottage Pie is a fantastic starting point. This recipe is designed to be easily adaptable for little hands and picky palates.
Download our cottage pie and other delicious recipes:
Don't just take our word for it, our cottage pie is a firm favourite with our families. "My daughter is usually a picky eater, especially when it comes to the textures of vegetables. But she absolutely loves the cottage pie. She finishes a whole bowl including all her veg!" Erin, Kindred Parent.
| Prep Time | 10 Mins |
| Cook Time | 30-35 Mins |
| Allergens | Gluten, Dairy, Celery |
Ingredients (serves 2)
- 1 tsp vegetable oil
- ½ small onion (or 1 shallot)
- ½ stick celery
- 1 medium carrot
- 40g peas (a small handful)
- 100g minced beef (or cooked lentils)
- 150ml low-salt gravy
- 2 medium potatoes
- A splash of milk (knob of butter optional)
- Extra vegetables to serve (e.g., broccoli, green beans, or sweetcorn)
Directions
- Dice the onion, celery, and carrot. Heat the oil in a pan and gently fry until softened.
- Add the minced beef and cook until browned. Drain off any excess fat.
- Stir in the peas and gravy. Simmer for 10 minutes until the sauce thickens slightly.
- Meanwhile, peel and boil the potatoes until soft. Mash with a splash of milk (and butter, if using).
- Transfer the meat mixture to a small ovenproof dish. Spread the mash on top.
- Place under the grill or in a hot oven for 5–10 minutes until the top is golden.
- Serve hot with extra vegetables.
Ready for More Recipes and Tips?
Creating a positive food environment takes time and the right tools. We've compiled our best, family-tested recipes and top tips for successful, stress-free mealtimes in one place.
Download our Little Book of Recipes today with nutritious meals designed by our chefs that adventurous and even the pickiest of eaters will enjoy!
Find out more about nutrition and food safety at Kindred Nurseries