How to overcome a fussy eater

If your little champ is a fussy eater - check out the following tips:

* Establish a meal routine – start the day with breakfast and remember to have lunch and dinner with healthy snacks in-between. Try to stick to a similar time each day so your toddler begins to understand the meal routine.

* Turn off the TV and eat in a settled environment – your dining table is a good start! The TV is a distraction and your toddler is less likely to know that he is hungry as the brain is trying to process the TV watching. This is helpful to know as this also means that the brain is also unable to acknowledge that he is eating and won’t let him know when he is full, not so good for portion control later in life.

* Sit down with your toddler to eat as your toddler is more likely to eat when you are – remembering to be a role model and eat healthy foods together.

* Let your toddler choose what he wants to eat by offering different choices. This way your toddler will feel in control. Only offer two choices for example have a choice of broccoli or carrots on the table and if your toddler chooses to eat at least one of the two you know that she is having her vegetables

* Offer bite sized and finger foods – remember your toddler’s stomach is about the size of his clenched fist and toddlers need a little food often to keep their energy levels up. This means he will get full on less food than you may need. If he finishes what is on his plate and asks for more this is better than him thinking he has to eat everything!

* Better still, allow your toddler to serve own meal. With guidance your can allow your toddler to serve her own meal, this way she will be in control with what she is eating and learn better portion control which is helpful later in life!

* Try to give milk (and water) drinks in between meals or after food. Milk is very filling so if your toddler is drinking milk before he eats then there is no room left for food, you may think he is being fussy when actually he is just controlling his appetite and letting you know that he has had enough for now.

* Try not to use sugary food as a reward – especially desert! Remember this? "If you eat all your vegetables then you will get desert" – this puts a negative connotation on the vegetables as the child knows that the desert being sweeter will taste better. Your child is thinking "If I eat all my vegetables I will be too full for desert and I know that Dad will want me to eat something so I will end up getting desert anyway, best I just keep winding him up."

* Involve your toddler in food preparation. Your toddler will feel proud helping in the kitchen so is more likely to want to eat his creation. A toddler can help stir, sprinkle herbs or grated cheese and measure items out (obviously with your guidance). A great place to learn about colours and counting too!

* If they refuse food try serving it in a different way. Children are neo-phobic (scared of new things) and may take up to 10 times before they like a food. So keep trying!

* Is your toddler even hungry? Think about how much activity your toddler has done and what foods they have eaten over the day. There is a chance your toddler may not even be hungry but you think that they are being fussy. Allow your toddler to ask when he is hungry rather then feeling forced to eat. Forcing a child to eat shows a negative impact on food and may result in an overweight child later in life.

* Try not to worry. Your toddler has a natural ability to regulate his appetite, if he doesn’t want to eat and you have provided healthy choices you are doing the best you can and he will come round to eating when he is hungry.