Between 1 and 3 years of age, children naturally develop food neophobia, a fear of new foods.
This is a protective mechanism Mother Nature built in to keep tiny humans safe when they become more mobile.

So when your toddler pushes the plate away, it is not personal, it is a developmental phase.

The key is to stay consistent, calm, and confident during this stage instead of falling into habits that unknowingly reinforce picky eating.

1. Follow the Division of Responsibility

Let your child take the lead where it matters.
You decide what, when, and where.
They decide whether and how much to eat.

This reduces pressure and brings confidence and trust to the table.

2. Create a Rhythm, Not a Rigid Schedule

Aim for three meals and two structured snacks, spaced two to three hours apart.
No grazing in between.
A child who arrives at the table hungry is naturally more willing to try new foods.

3. Serve One Safe Food at Every Meal

A safe food is something your child likes, accepts easily, and feels comfortable with.
It gives them security, while the rest of the plate exposes them to variety.

Safe food does not mean only food.

4. Exposure, Exposure, Exposure

A child may need 10 to 15 exposures before accepting a new food.
This is normal.

Exposure does not mean eating, it includes:

• Seeing the food
• Touching it
• Smelling it
• Watching you eat it
• Playing with it

Every moment counts.

5. Be the Role Model They Want to Copy

Children learn through imitation.
If they see you eating colourful foods, enjoying vegetables, and trying new things, they will too.

Make family meals a daily ritual, even if it is just 10 minutes.

6. Keep the Mealtime Calm, Predictable, and Screen Free

Screens distract from internal hunger cues.
Calmness helps a child stay curious.
Predictability builds trust around mealtimes.

A peaceful environment is one of the strongest antidotes to picky eating.

7. Rotate Foods Frequently

Instead of giving the same 3 to 4 accepted foods every day, rotate options.
This reduces dependency on specific foods and encourages a broader palate over time.

8. Make Food Fun, Without Making It A Performance

Offer different textures, colours, shapes, and plating styles.
A divided plate, a small tasting tray, or a colourful bowl can spark interest.

But avoid over-celebrating every bite. Keep it normal, not dramatic.

9. Stay Neutral When They Reject Food

If they refuse something, simply say:
“Okay, you can try it when you’re ready.”
No disappointment, no frustration, no bargaining.
Neutral reactions help break food-pressure cycles.

10. Introduce New Foods When They Are Hungry

One of the simplest tricks is to introduce a new food at snack time, when children are naturally more curious and less overwhelmed than at big meals.

When Should You Worry?

Mild picky eating is normal and expected.
However, speak to a paediatric nutritionist if you notice:

• Very limited accepted foods
• Poor weight gain
• Distress at mealtimes
• Strong gagging at textures
• Refusal of entire food groups

Early guidance can prevent long-term feeding challenges.

Final Thoughts, Raising an Adventurous Eater is a Journey

Picky eating is a phase, not a personality trait.
With the right environment, repeated exposures, structured meals, and a calm approach, you can help your child build a trusting, positive relationship with food.

At Hungry Bums, we believe mealtimes should be joyful, stress free, and full of curiosity. Our millet based mixes, pasta, and vermicelli blend seamlessly into balanced meals that support your child's nutritional needs, without the nasties.