5 Tips for When Your Vegan Kids Are Fussy Eaters
Are you feeling stuck in a food rut with your vegan kids? Does it seem like their fussy eating habits are taking over mealtime? You’re not alone. Many parents face the challenge of fussy eaters, especially when trying to keep meals vegan and nutritious. But don’t worry—there are ways to encourage your vegan kids to try new foods, without the mealtime battles.
Here are my top tips for helping your fussy eaters expand their food horizons, while keeping things stress-free. Remember, the key is to keep mealtimes relaxed and positive. If you need extra support or are concerned about whether your kids are getting enough nutrients like iron, zinc, calcium, or protein, join my membership program, Nourish and Grow, where I provide in-depth guidance to help your vegan kids thrive.
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1. Make a List of Foods That Your Fussy Eaters Like
The first step is simple: sit down with your kids and create a list of foods they already enjoy. You might be surprised at how many vegan options your fussy eaters actually like! This list will give you a starting point for meal ideas that you know your kids are more likely to eat. Once you have a solid list, it’s easier to add new foods gradually.
2. Look Through Recipes With Your Vegan Kids
Involving your kids in meal planning can make a big difference. Grab a recipe book and let them choose meals they’d be willing to try. If you need some inspiration, my recipe book, Super Boosted Snacks, is full of vegan recipes packed with nutrients like iron, zinc, and calcium—perfect for growing kids. Your fussy eaters might just find a new favorite!
3. Encourage Them to Pick From Different Food Categories
Give your fussy eaters a bit of control over their food choices by letting them pick from different categories. For example, when you’re planning meals, ask them to choose a green vegetable for the week. This gives them a sense of ownership over their meals, which can help make them more open to trying new foods. It’s a great strategy to ensure your vegan kids are getting the nutrients they need without overwhelming them with too many choices.
4. Use Their Favorite Flavors in New Ways
Take a look at the foods your vegan kids already enjoy and think about how you can incorporate those flavors into new dishes. For example, if your child loves curry, try introducing them to different kinds of vegan curries. Kids are often more willing to try new foods when the flavors are familiar. With so many great vegan recipes online, you can easily find new twists on their favorite meals.
5. Let Your Kids Design a Meal for the Week
Another fun way to get fussy eaters excited about food is to let them plan one meal a week. Let them come up with the ideas! You might be surprised by what they choose. My 8-year-old recently picked nachos with baked beans and tofu—and he couldn’t wait to eat it when we made it together. It’s a great way to encourage creativity and ownership in the kitchen.
Bonus Tips for Fussy Eaters:
- Recreate Restaurant Favorites at Home: Fussy eaters often enjoy restaurant meals more than home-cooked ones. Try working together to recreate those favorites. For instance, my son loved a Japanese curry we had at a restaurant, so we bought the ingredients and made it at home—it was a big hit!
- Start Small: Don’t try to overhaul all their meals at once. Start by switching up one meal a week. As they get used to new foods, you can gradually introduce more variety.
Need More Help with Your Vegan Kids?
Helping your vegan kids overcome fussy eating habits doesn’t have to be stressful. If you’re looking for more tips, recipes, and personalized support, join Nourish and Grow, my vegan families membership. It’s packed with resources to help your vegan kids eat a balanced, nutritious diet, and you’ll get access to ongoing support from me as you navigate these challenges.
By starting small and making mealtimes more enjoyable, you can help your fussy eaters discover new foods and build healthier eating habits for life.
