As a parent I’ve personally spent an awful lot of time worrying about my small person not

eating enough over the years and I’m sure I’m not the only one that has!

There are all sorts of reasons why your child may not seem to be eating enough, be it a
period of fussy eating, a reduced appetite due to a period of illness or even just being too
tired to eat much after a jam packed day of school/nursery or play.

If you are seriously worried that your child is underweight or not growing normally then you
should seek help from your GP or Pediatrician. If your child is otherwise healthy and you are
just trying to get a great quantity of healthy food into them, here are my five top tips!

1.​ RELAX!
Make mealtimes a calm, relaxed occasion and never rush. Even though your child’s lack of
eating may be causing you anxiety, and as hard as it is, try to relax. Encourage them to eat
well and healthily by providing an enjoyable setting in which to do so.

2. ​ENERGY DENSE SNACKS!

Kids expend lots of calories just in the business of growing, so it may be the case that they
are not getting enough energy from three meals a day and they may need some small
healthy snacks throughout the day to increase their calorie intake. I talk more about the
importance of snacking in this article and here are a few energy dense snack recipes to try:

Raspberry & Coconut Energy Bites

Delicious and healthy energy bites packed full of oats, peanut butter, freeze dried
raspberries and shredded coconut. A tasty and nutritious snack that adults and kids will love!

Sunflower Butter Energy Bars

Delicious energy bars made with homemade sunflower butter, oats, flaxseed and coconut.
They are the perfect nut-free snack for kids that can be popped into lunch bags or enjoyed
as an after school snack!

Peanut Butter & Banana Popsicle

A super healthy, and all natural summer snack with only 3 ingredients all of which are great
energy dense foods!

Oat & Raisin Cookies

Delicious Oat & Raisin Cookies are made healthier with reduced sugar and whole wheat
flour. The perfect snack for kids after school.

3. ​UP THE ENERGY DENSITY!

If you are unable to get your small people to increase the amount of food they consume,
then make sure to include healthy high calorie and energy dense foods at meal and snack
times. Some great examples are: avocado, nut butters, seeds, eggs, coconut milk, hummus
& bean dips and full fat dairy like cheese, yoghurts and butter. Some great recipes
containing these foods are:

Cheese & Chive Chickpea Dip

A creamy and cheesy dip made with chickpea and packed full of protein! A great way to get
kids to eat their veggies!

Dippy Eggs with Avocado Grilled Cheese Toasties

Eggs aren’t just for breakfast. These Dippy Eggs with Avocado Grilled Cheese Toasties
make a tasty and quick lunch or dinner for hungry kids!

Spinach & Cheese Muffins

Delicious savory muffins packed full of vegetables like spinach and peppers; perfect for a
family lunch or a kids afternoon snack

Coconut Chicken Curry

A quick and easy cook-from-scratch Chicken, Coconut & Tomato Curry recipe. Super mild
and suitable for kids!

Sweet Potato & Chickpea Veggie Burgers

Delicious vegetarian burgers packed with nutritious sweet potato and chickpeas and flavored
with Cajun spices!

4.​ BULK IT UP!

Bulk up mashed vegetables by adding full fat milk and cheese for additional calories or try
your small person’s favorite fruits in a smoothie with full fat yoghurt for a healthy and nutrient
dense snack. Here are a few high energy pasta sauces that always go down well with my
family.

Broccoli Mac & Cheese

A super easy and delicious meal ready in less than 15 mins. This Broccoli Mac & Cheese is
sure to be a new family favorite!

Butternut Squash Mac & Cheese

Sneak some veggies into your kids meal with this delicious Butternut Squash Mac and
Cheese recipe. Great for toddlers and baby weaning too!

Creamy Avocado Pasta Sauce

A quick and easy recipe perfect for picky eaters; Creamy Avocado & Spinach Pasta with a
no-cook sauce!

5. ​ADD AN ENERGY DENSE PUDDING!

Make milk based puddings which are nutritious as well as a great source of energy.
Puddings don’t need to be unhealthy. You can make some classic favourites with natural
sugars, such as these:

Mango Coconut Chia Pudding

A delicious and healthy pudding made with chia seeds, coconut milk and fresh mango.

Strawberry Banana Bread

A delicious and easy Strawberry Banana Bread recipe, made a little healthier with no refined
sugar. The perfect afternoon snack for hungry kids!

Apple & Banana Brownies

These delicious brownies are refined sugar free, instead sweetened with apple and banana
and a little honey. They’re also packed with nutritious almonds and are gluten and dairy free!