Supporting food independence

As toddlers grow, they begin to assert their independence, especially when it comes to food. 

Self-feeding is an important milestone, and it’s normal for your child to express their likes and dislikes with words like "No" or "I want."

At this stage, many children develop a preference for foods that are:

  • white or beige
  • bland
  • covered in tomato sauce.

The consistency, texture, and familiarity of these foods can be comforting, especially compared to new foods.

It’s important not to feel pressured to only offer these foods at mealtimes. Children have natural instincts to regulate their food intake. Most children will not let themselves go hungry and will become more open to trying a variety of foods over time.

Making Mealtimes Easier

Try these simple strategies to help your child develop healthy eating habits.

Get hands-on

Involve your child in grocery shopping and meal prep. Let them pick and wash fruits and vegetables to get comfortable with new foods without pressure to eat them right away.

Create a weekly meal plan

Use a visual planner to show what’s for dinner throughout the week. Include meals your child likes and mark off dishes as you go. This makes mealtimes feel more exciting, keeps your child involved and helps communicate with the whole family. 

Offer choices

If your child asks for a snack, let them choose from two healthy options. If they don’t choose, they might not be hungry. If they say they’re hungry later, offer the same choices and some water.

Let them choose their plate

If your child has a favourite plate or bowl, let them decide which foods go on it. This will give your child a sense of control and make new or disliked foods feel more familiar and fun.

Start with new foods

If your child is hungry, offer two new or less favoured foods first. They’re more likely to try something when they’re genuinely hungry. Keep offering new foods regularly as it helps them develop a taste for it.

Celebrate small wins

Praise every step, no matter how small. Comments like “Well done, you tried the carrot!” or “You’ll like it even more next time” help build confidence and encourage trying new things.