Fussy eaters can be the bain of any parent's life as this mother knows to her cost. How can she persuade her child to expand their diet? Our nutrition expert Vardit Kohn has some helpful advice.

Raisingkids member's problem
My 2.5 year old son has an extremely limited diet - he only eats cereal, bread, yogurt, nuts, crackers, dried fruit and cheese spread. No veg, meat or fresh fruit (unless in a smoothie). I have tried giving him what he will eat with a small portion of new food but he will not try it. I have tried ignoring his eating and that also doesn’t help. I do not give him chocolates, sweets or crisps only dried fruit as a snack. He has not added any new foods to his diet in the past year. Should I just give him what I eat and not offer him anything else ? When I have tried this in the past he just refuses to eat. Any advice would be appreciated.

Nutrition expert's advice
Around two years of age is when children start asserting themselves and making their wishes known – a tough one if their wishes do not concur with yours! When it comes to nutrition, I'd say pick your battles carefully, but do pick them. At the moment you have full control over the food offered to your son, as well as the responsibility of teaching him how to eat well: Make use of both. If you want your child to grow into a good, non-picky eater, start now, because in five years' time it will be much harder to shift deep-set behaviour.

The first three things you mention your son does eat are cereal, bread and yogurt. This means his diet is predominantly wheat and dairy based. These staple foods are heavy and clogging for children, filling them up quickly and slowing down the digestion. I am willing to bet that many a picky eater would not be so if they were given very little wheat and dairy. So my first suggestion would be to cut down on these, especially on the bread and see your child develop an appetite. The foods you mention are also dry and concentrated. My second suggestion would be to ensure your child takes in plenty of water. This small change in itself could improve his appetite.

Saying No To Snacks
Children also eat better when hungry, but we don't often allow them to become hungry. Judging from the list of foods, it looks like your son snacks throughout the day and so probably has little interest in a full meal when he sits down to one. I'd suggest limiting his snacking to one small item between the meals, making it clear, gently but firmly, that the next food will be at mealtime.

When it comes to mealtime, I am a firm believer in one food for all. This has always been the case until special 'children’s foods' (low in quality and nutrition) started being promoted by the food industry. I strongly suggest you let your son get used to the idea that he gets what everyone else gets, and that no one is granted special allowances. If you stick to this principle, he will finally get the message. It will also make your life easier in the long run.

Liquid Diet
The one big thing you’d want your son to eat more of is vegetables. Liquidising usually works well, and if he likes smoothies, he may like blended vegetable soups. Try one-veg soups to begin with, like butternut squash or carrot. Offer soup in a cup with a straw – it’s easier and quicker than from a bowl. Try him with juices – carrot, apple and a bit of celery works nicely, and you can use it as a basis for variations. Mash, grate or blend vegetables – anything but large chunks on the plate. You may need to be a bit creative, but something will eventually stick.

Lastly, do go slowly. Make changes one at a time, starting with the most important ones. You want to go about it at a rate that will be acceptable to both of you, to ensure long term success. And remember to praise him – and you! - for every small, positive change.