3 Mum Secrets to Healthy Kids (even if they’re fussy eaters)

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3 of the best mum secrets to your kids healthy eating, and tips for keeping fussy eaters healthy.

I’m writing this by popular request. I’ve had SO many mums tell me they struggle when it comes to getting their toddlers & kids to eat a varied, nourishing diet, especially with their busy lifestyles.

Fussy eating is actually a pretty normal developmental stage, particularly for toddlers.

Toddlers are inconsistent & unpredictable and it’s not uncommon for them to like something one day then dislike it the next.

But it can be tricky for some Mums to navigate when there are concerns they are just not getting in enough fresh whole healthy foods.

There are LOADS of great resources out there with recipes & suggestions on pre-preparation of meals etc. already.

healthy kids


So I wanted to share 3 specific & lesser know tips instead.


  1. The Green Smoothie

There’s a reason those in the health sphere go on & on about green smoothies.

Several actually!

  • Super quick & easy & digestible, great for busy mums to make on the run without having to utilise too much brain power!
  • You can make greens, fresh fruit & even certain vegetables taste yummy!

ADHD natural remedy strategies

You can access our basic recipe here which our 2-year-old loves, as long as we put in that all-important super ripe banana & an organic Medjool date. He especially loves it when I go to the trouble of cracking open a young coconut & pouring in all that juice & the young soft flesh. Yum!!


  1. Nourish drink for kids

We’ve tried a couple of superfood blends for toddlers/kids, and we love this ayurvedic superfoods blend the best! It’s especially good for little tummies & growing bodies.

nourish kids

We put a half serve of Nourish in our little guys green smoothie & we know he is covered nutritionally for the day. Especially on days he may not have gotten a lot of veggies in, I know that he can have a smoothie & get everything he needs.

It’s actually pretty good made into a warm ‘milk’ drink too (we use oat or coconut milk) for an after dinner wind down drink.

and Little Spoon for babies

If your little one is under 3 check out Little Spoon Organic for babies & toddlers.

Little Spoon Fresh Organic Baby Food First Bites Matter

They do a great range of fresh baby food, delivered fortnightly. They use over 80 organic ingredients, designed for your child’s needs.

What a superb idea!!!

Sorry Aussies, they only deliver to all US states at present. Someone, please start one up here!

Little Spoon Fresh Organic Baby Food First Bites Matter

Little Spoon Fresh Organic Baby Food First Bites Matter


  1. Making food fun! And making junk food healthy.

Statistics show that kids are over-fed but undernourished so get nutrient-dense foods in where you can!


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healthy kids


Slip some grated zucchini &/or pumpkin into baked eggs, hashbrowns, crochets, blender muffins etc. Our little guy LOVES chips so we make them at home regularly, in coconut oil & with sea salt & clean condiments rather than buying chips cooked in toxic oils & harmful table salt.

If you have the time, you can get a little creative with fruit shapes & cutting sandwiches into fun shapes too.

fruit fun

fruit fun

fruit fun


For bigger kids try doing a smorgasbord of a few different healthy bits & pieces on the table and allowing them to choose what they want, a ‘tasting plate’.

kids healthy tasting plate

Support their independence by giving them choice.

Budda bowls & smoothie bowls are fun too.

budda bowl


A few additional tips:

  • Don’t forget that fussy eating is often their way of exploring their environment and asserting their independence. And kids appetites will go up and down depending on how much they’re growing at the time, and how active they are.
  • If your child is fussing about food, best to not react or give it much attention. Giving fussy eating lots of attention can sometimes encourage children to keep behaving this way.
  • Sometimes children will refuse food just because it gets an interesting reaction from you! If children refuse to eat a food, it doesn’t necessarily mean they dislike it. They might just be putting on a show of independence to see what you’ll do. Try to stay calm & not react when this happens.
  • It can be a good idea to support your child’s need for independence when it comes to food. It’s up to you to provide healthy food options for your child. And it’s up to your child to decide how much he’ll eat!
  • It’s tempting to offer your child food treats just so he ‘eats something’ – for example, ‘If you have a carrot, you can have some chocolate’. But this can make your child more interested in treats than healthy food. It also sends the message that eating healthy food is a chore.


Sometimes sensory issues can also be playing a part in fussy eating.

Other signs of this are:

  • Doesn’t like getting their hands dirty
  • Dislikes the feel of clothes or tags on their skin
  • Being sensitive to smells & sounds
  • Always moving, hard to sit still
  • Doesn’t like being touched
  • Lack of coordination

Sensory issues are commonly linked to oxidative stress & toxicity, and relief is often found by reducing oxidative stress & increasing glutathione production.

To learn more about this you may be interested in the following articles.

5 Reasons your Child may not have ADHD after all

The Truth about Antioxidants & Oxidative Stress


Over to you

What have you found useful when it comes to getting fussy eaters to eat a good healthy, clean diet? What are your favourite tips, and what works best for you & your family?


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healthy kids


About the Author:

Sam Sundara is the creator of Holistic Mumma, a passionate writer, health coach, educator, and mum. With a background of 18 years as a natural therapist, in community services & counselling and a passion for spiritual psychology, Sam offers a holistic view to parenting & wellbeing.


  1. [email protected] September 19, 2018 at 1:25 am - Reply

    Great ideas – we also do smoothies, although I’ve never thought to add a date to sweeten it up. Cute ideas for fun shapes with fruit.

  2. Karla | KarlaTravels September 12, 2018 at 3:35 am - Reply

    What a great and healthy way to feed and make the little ones have fun while eating or drinking healthy food!

    I would add a story or making them tell me what color and shape the fruit or vegetable is and why it’s good for us. It makes them talk and do they love it ?

    • Sam Sundara September 13, 2018 at 4:43 am - Reply

      Great idea Karla! thanks for your comments 😀

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