A steady rhythm
Offer meals and snacks at predictable times, with flexibility for appetite and energy.
Nutrition
Nourishment, not pressure
Food is comfort, energy and connection. Small, flexible routines matter more than a perfect plate.
Variety over time
Include familiar foods alongside fruit, vegetables, grains and protein when available.
Water within reach
Offer drinks regularly. A preferred cup or bottle can make drinking easier.
Keep food neutral
Avoid good/bad food labels, weight talk, pressure or using food as a reward.
An idea for the next meal
- Porridge with fruit and yoghurt
- Toast with egg or beans
- A familiar cereal with milk or a suitable alternative
Adapt for allergies, cultural preferences and age. Use safe textures and cut food appropriately for young children.
When textures are tricky
- Keep at least one accepted food available. Never remove safe foods to force variety.
- Serve components separately and respect preferences around temperature, smell and texture.
- Exploring a new food can mean looking, touching or smelling — tasting is optional.
- Try a calmer eating space and predictable utensils. Eating together does not have to mean eating the same food.
One gentle family habit
Choose one manageable action: a shared snack, water with breakfast, or preparing a familiar meal together.
Make a SMART goalIf eating feels frightening, accepted foods keep shrinking, growth is affected or there are swallowing difficulties, speak with a GP or registered dietitian. These are general wellbeing ideas, not personalised professional advice.