Written by Judith Lynn - Paediatric Nutritionist. Founder and Owner of Little Monkey Nutrition.

It's fascinating to observe how fussy eaters often show a preference for drier, crispier textures over wetter foods accompanied by sauces. This tendency can be attributed to the sensory processing differences that influence how children perceive the texture and consistency of foods. Research suggests that children with selective eating habits may have heightened sensitivities to the sensory attributes of foods, including their texture, colour, and how they're presented on the plate. A study published in the *Journal of Sensory Studies* highlights that separating foods on the plate can significantly impact a child's willingness to try and accept new foods. By presenting foods in a deconstructed manner, where the components are easily identifiable and not touching, children may feel more in control and less overwhelmed, thereby increasing the likelihood of acceptance.

The nutritious healthy recipes and food ideas below, with their emphasis on crispier textures and separated components, are excellent examples of how to cater to the preferences of fussy eaters. From air fryer fish and chips to homemade breadcrumbed chicken pieces, these dishes are designed to appeal to the selective palate, offering both the nutritional balance parents seek and the sensory experience children crave.

1. Air Fryer Fish and Chips

A quick and easy classic favourite, air fryer fish and chips offers the crispy texture and delicious taste kids love. Use sweet potatoes for an extra nutrient boost! See full recipe here

2. Tortilla Pizza

Let the little ones customize their pizzas with their favourite toppings on a tortilla base. It's a quick and versatile meal which includes all 5 food groups in one portion. It will ensure everyone's happy. See full recipe here

3. Easy Potato Rosti

These crispy, golden potato rostis can be a perfect snack or a side dish. They're simple to make and can be flavoured with herbs for an extra taste dimension. Serve them with the crispy chicken pieces below and some roasted vegetables or peas to create a balanced meal. See full recipe here

4. Easy Potato Croquettes

Mashed potato mixed with cheese, shaped into small cylinders, and coated with breadcrumbs before being lightly fried or baked. These croquettes are a sure hit with children and adults alike. Serve with good quality sauces and baked beans or vegetable of choice to make a balanced meal. See full recipe here

5. Omelette Muffins

Packed with the goodness of eggs and customizable with various fillings like cheese, vegetables, and/or ham, omelette muffins are a protein-rich, grab-and-go breakfast or snack option. Serve with some wholemeal buttered bread and cut up raw vegetables to make a nutritious meal. See full recipe here 

6. Crispy Vegetable Fritters

A great way to introduce a different way of presenting vegetables, these fritters are versatile, and you can use whatever you have on hand. Serve with a yogurt and mint dip as a side dish or snack for an extra flavour punch. You can easily create a meal by adding a protein and carbohydrate food along with these. See full recipe here

7. Mediterranean Style Pasta Bake

Combine pasta with a tomato-based sauce, vegetables, and cheese, and then bake until bubbly. This dish is comforting, nutritious, and sure to please. everyone. See full recipe here

8. Homemade Breadcrumbed Chicken Pieces

Forget the fast-food version and make these at home for a healthier alternative. They're easy to eat with hands and can be customized with various dips. See full recipe here.

9. Mini Quiches

With a simple pastry base and a filling that can include anything from cheese and ham to spinach and mushrooms, mini quiches are a great way to make eggs more exciting. See full recipe here.

10. Pasta Spirals with Meatballs and Tomato Sauce

A hearty, comforting dish that's fun for kids to eat and packed with flavour. Whole wheat pasta spirals paired with juicy, bite-sized meatballs and a rich, homemade tomato sauce can be a delightful way to introduce more sophisticated flavour in a child-friendly format. This dish not only offers a good balance of carbs, protein, and veggies but also introduces children to the joys of Italian cuisine in a form that's easy for little hands to manage. See full recipe here

Remember, the key to encouraging fussy eaters to try new foods is to make mealtime fun and stress-free. Offering a variety of foods in a format that's easy and enjoyable to eat can make a big difference. For more tips and recipes tailored to supporting health and fitness through nutrition, visit us at Little Monkey Nutrition.

For professional support for your fussy eater have a look at my services here