While revisiting some old notes and parenting questions recently, I realised there were two common issues I hadn’t properly addressed in my original post on picky eating:
1) What to do when your child says they’re full at lunch but asks for a snack 10 minutes later
2) Whether it’s really worth pushing vegetables when your child refuses to eat them
Both are questions many parents ask – and both can be incredibly frustrating in the moment. So here’s a closer look at these challenges, and some down-to-earth ways to handle them without turning mealtimes into a battle.
The Snack-After-Lunch Problem
Your child says they’re full. You clear the plate. Ten minutes later, they want a snack. Sound familiar?
It might not be about hunger at all. Often it’s about preference – especially if they suspect a snack might be tastier than lunch. So how do you respond?
- Keep the plate handy. If they didn’t finish their lunch, leave it on the table or pop it in the fridge. When they come asking for a snack, gently remind them that lunch is still available.
- Avoid turning it into a power struggle. This isn’t a punishment – it’s about consistency. Let the food speak for itself. If they’re truly hungry, they’ll eat.
- Serve meals you know they like. If lunch is familiar and appealing, you can be more confident the issue is habit, not dislike. And habits can change.
Over time, this low-pressure approach can cut down on snacking battles and help your child better understand their own hunger cues.
Is It Worth the Battle Over Veggies?
Yes, it really is – even if they turn their nose up at anything green.
As someone once said to a group of worried parents in a paediatric A&E: children need fibre and cellulose to support their digestion – and they get that from vegetables. No amount of crackers or beige snacks will do the job.
If your child struggles with constipation and has a very limited diet, lack of fibre is likely the culprit. But that doesn’t mean you have to force-feed them broccoli. Try this instead:
- Blend vegetables into smoothies or sauces. (Scroll down for a couple of simple recipes!)
- Serve a colourful mix of raw veg sticks with a fun dip.
- Let your child help choose, chop, or serve the veg – or even grow them! (See [Gardening with Children – link] and [Cooking With Children – link].)
- Offer small portions with every meal. A tiny amount of carrots, peas, and green beans is far less intimidating than a mound of cabbage.
The key is exposure, not pressure. You’re building a habit, one carrot and five peas at a time. 😊
Set the Tone – and Stick With It
Changing eating habits takes time. If your child is used to constant snacks or avoiding fruit and veg, there may be some pushback. That’s completely normal.
What helps is calm, gentle consistency. When you offer healthy meals, hold your boundaries kindly, and show that you enjoy a variety of foods yourself, your child will start to follow suit. Not overnight – but it does happen.
If you’d like a step-by-step guide to navigating picky eating, I’ve written more about that here:
[How to Help Picky Eaters Try New Foods – link]
And if you’re after some helpful children’s books or parenting guides to make mealtimes more fun (or at least less stressful), check out my book list:
[Books To Inspire Happy, Healthy Eating For Kids – link]
Smoothie Ideas to Sneak In Extra Goodness
Don’t worry about exact amounts – just use what you have! These are healthy, forgiving recipes that you and your child can enjoy together.
🌿 Fruit & Veggie Smoothie
A light, refreshing blend with a leafy green bonus
- 500 ml water or plant milk (oat, almond, or coconut)
- 1 apple
- 1 pear
- 1 ripe banana
- 1 tsp honey (optional)
- A few leaves of kale, spinach, or Swiss chard
Blend for 1 minute until smooth. Serve and enjoy together.
🍓 Berry Banana Oat Smoothie
Creamy, filling, and perfect for breakfast or snack time
- 1 banana
- 100g strawberries or blueberries
- 1 tbsp porridge oats
- 250 ml milk or plant milk
- 1 tsp vanilla extract
- 1 tsp honey (optional)
Blend for 1 minute until creamy. Enjoy chilled.