Nutrition For My Picky Eater – The Minimalist Way

posted by Anupriya 18 Comments
Nutrition For My Picky Eater

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My elder son is a picky eater. “I don’t blame him – he got it from you!” Not my words!  Whenever I call up my mother and rant about how Nik gives me a tough time having his meals, she says the same words with an air of finality. So the next logical step for me was to figure from her only, how to ensure that he is getting is full nutrition. In this write-up here, I am going to share her tips and tricks of how to pack nutrition into a picky eaters tummy (read – how she did it with me)

Here are a couple of tips and tricks she share with me on how to ensure nutrition for my picky eater. She asked me to imbibe these in my conscience so that I do not loose my temper, everytime my boy refuses to eat –

  1. Remove your focus from the quantity. Try and work on the quality of food your child consumes
  2. Include a lot of fruits in your daily routine
  3. If your kid loves milk, you are half sorted
  4. Include nuts and raisins in your lifestyle
  5. Hide the nutrition. Be creative with how you get your kid to consume vegetables.
  6. There will be a lot of mothers boasting about how their kids are perfect with with food habits. DON’T LET THAT GET ON YOUR NERVES!

Nutrition For My Picky Eater

Well these are just the pointers. Ofcourse I had a detailed discussion with her and the other experienced mother in my house, namely my mum-in-law on how we could act upon the above points. Here’s what I did –

Nutrition For My Picky Eater


Thankfully, Nik shows decent affinity towards milk. He used to have two glasses of Milk untill a couple of months back. But recently, I have added another half a cup to his routine, before going to bed. I give him milk laced with a health drink and try and experiment with the health drink brands that work for us. For long it was Bournvita for us, but recently I have started giving him a variant of Horlicks’ atleast one time of the three times he has milk. Sometimes, we  experiement with some fruit smoothies. Curd is also a staple diet for us.


Nik loves bananas. That actually solves a lot of my problems. I make sure that he has atleast one banana during the day. On some lucky days, he even has the time to have two bananas. Apart from that, we try and consume either half an apple or some pomegranate. To make it a little exciting, I add chat masala to it. Nik enjoys the seasoning. According to the season fruit juice is also fit into the routine. Like during Summers, Aamras is our favorite. These days, we harp on Lime (mausambi) Juice.


A child may not like to have all kinds of vegetables. I mean, think about it. Even at our age, we aren’t open to all kinds of vegetables. The best way to ensure that my child atleast tries to eat vegetables is to pack the same in his lunch box for school. He is more likely to try a new vegetable in his lunch box as against at home. Meals at home always  include one safe vegetable and one experiment. You may have to continue to try with a certain begetable for upto a dozen times, before the kid actually opens up to it. I remind myself that at this age, I too don’t like everything that’s healthy.

Nuts & Raisins

Nuts and Raisins are packed with nutrition and the best alternatives for a picky eater ‘s mom. Over the years, I have made Nik receptive to some nuts such as soaked Almonds, Walnuts, Fox Nuts and raisins. A handful of them in the tiffin lunch box, or in the evening snack should suffice.


I ensure hydration through refreshing drinks such as aam panna, lime juice, Glucon-D etc. It keeps the energy levels high and ensures that kids are hydrated enough. Glucon D may be a cause of concern for many mothers as it is high on sugar, but given that young kids are physically extremely active, a glass or two should be fine.

Fibre and Carbs

Fibre and Carbs come from the 2 chapatis and a bowl of rice that is distributed across the three meals during the day. A rice of bowl along with curd and some veggies does wonders as a wholesome meal for my picky eater. To make chapati / roti more interesting, I season the veggies with home made pickles, or sauces and roll them into a chapati. Sometimes, when I am lucky, the chapati vanishes into Nik’s tummy in a blink. Or at other times, when I know that the vegetable is not of the kid’s liking, I grate some carrots or cabbage or cauliflower and make a stuffed parantha to be served along with a pickle. Serves my purpose.

So here was  a minimalist way of packing nutrition for my picky eater. What are the tips and tricks you follow to ensure that your kids have sufficient nutrition? So leave your ideas and thoughts in the comments section.

I, hereby, take the opportunity to introduce Ashwini Naik , who is a bonafide Yoga, Weight Loss & Fitness enthusiast. She is an ardent propagator of self-love which is evident in her wonderful blog. Do check it out.


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My Simple and Awesome Fitness Journey - First Time Mommy October 10, 2018 at 7:21 am

[…] writes insightful posts. Here is another post from her that all mothers would relate to – nutrition for picky eaters. Do check it […]

Roopali kadam October 10, 2018 at 8:11 am

wonderful pointers and post anupriya

Anshu Bhojnagarwala October 10, 2018 at 11:16 am

Very useful tips, Anupriya. I agree if kids drink milk, half the battle is won. And that quality matters more than quantity, in this day and age where chikd obesity is on the rise, we shoukd not insist on quantity.

Aesha Shah October 11, 2018 at 9:17 am

I completely agree with your mom. Children learn from us. We as a family make sure that we have one meal together so children can watch us eat and learn, but we need to eat nutritious food as well to set a right example. Also after my daughter started having solid food, I never used to feed her before eating myself. She would sit along with us and eat. She used to mess up but that’s fine. This habit from a very young age has made her a foodie and she enjoys everything that I feed her.
You have shared very useful tips for mommies. Nice informative post, Anupriya.

Shruti October 11, 2018 at 12:56 pm

Very useful points Anupriya.. I too prepare chapati plus veggies in rolls for my daughter when she is fussy. Also sometimes I prepare parathas and theplas in different shapes and colours (palak – green, pumpkin n carrot – orange and so on).

Varsh October 11, 2018 at 2:47 pm

I hear you, Anupriya. Getting kids eat right is one of the biggest challenge for any mother. I agree that for good health a balanced nutrition is essential, daily.
Over time I’ve figured out different ways to help them get their fill; like sprouts dosa, homemade wheat pizza base and wheat flour cake, tomato soup with a lot of vegetables, beet paratha etc. As long as they eat well and don’t feel tired or drained, I’m happy! 🙂

Zainab October 15, 2018 at 2:12 pm

Very well explained! Including freegies is really important too!
Plus, milk is another basic requirement. I try to add some haldi or honey too.

Rohan Kachalia October 15, 2018 at 4:58 pm

As a parent, I am lucky that my kid although a bit fussy, likes all the above items mentioned by you. The only thing that bothers me is that he doesn’t gain weight as per his age. So I am just wondering what to do when it comes to foods that help in gaining weight.

Surbhi Prapanna October 16, 2018 at 12:12 am

I could co-relate with this post very well. as my little one is also a picky eater, I know it requires an effort to maintain a proper nutrition for her. you had given some really easy solutions and I will definitely incorporate these in my routine as well. thanks for sharing this tips.

Kalpana Manivannan October 16, 2018 at 12:36 pm

Very practical tips Anupriya. I agree with you on focussing on quality over quantity. Getting creative with vegetables is the story of my life, literally! Do try reading my post and you might have a hearty laugh on how i sneak in veggies…BTW, loved reading your “about” …legacy sibling, just loved that! So creative of you to come up with that!

Prerna wahi October 16, 2018 at 6:24 pm

Very useful tips Anupriya. I could so relate to them! Thanks for sharing.

Anami October 17, 2018 at 5:49 pm

Very useful tips. It might help me with my toddler as well. 🙂

Ashvini Naik October 17, 2018 at 6:51 pm

You’ve mentioned some excellent pointers, Anupriya.

Especially where you mention about including veggies in the lunchbox. Yes! I do that. Whatever I’m apprehensive of my daughter eating something, I pack that in her lunchbox as they feel obliged to at least try a bite at school than at home amidst our mollycoddling.

And I agree, comparing our kid’s appetite with that of others is absolutely baseless.

Dipika Singh October 18, 2018 at 7:23 pm

These are easy and quite handy tips, I too follow milk, fruits, veggies, right time intervals regime for kids fitness.

Sitharaam Jayakumar October 19, 2018 at 10:04 am

In my daughter’s case my wife has found some very extremely innovative ways to hide the vegetables and get her to consume them. My daughter is not what I would call a picky eater exactly but she does have strong choices and refuses to eat anything other than what she likes. You have given a very valuable set of tips on how to deal with children who are picky eaters.

Maria October 19, 2018 at 8:46 pm

All the tips sound super helpful specially point 5 and 6 where it’s all about how we smartly provide the nutrition and stay at peace with our selves when there is no comparison with other moms and kids!

Neha Jain October 19, 2018 at 9:27 pm

Wow that’s really helpful post, these tips are so helpful for all moms

Deepa October 21, 2018 at 1:51 pm

These are some great tips Anupriya. Good to know that you are including all the healthy stuff in your son’s diet. Milk, fruits and vegetables all are good for kids. Moms know the best and you are doing a great job.


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