If you’re like the many mum’s I’ve worked with over the last 9 years, you probably feel that feeding your kids is one of the biggest stressors of your day.

You probably find yourself thinking: 

👉 what do I cook today?

👉 is it healthy enough?

👉 will they eat it?

👉 will the food be wasted?

👉 are they getting enough nutrition?

👉 If I have to hear I don’t like it mum, one more time, I’m really going to lose it!


Any of these sound familiar? 

The physical and mental load of being a mum is real. 

Hopefully what I say next will make you feel a little better. 

Even though my work is to help mums empower their kids to make better food choices, my two kids still say “I Don’t Like It Mum!”.  Not often, but it still happens. It just happened last week when I made fish pie for an evening meal. Neither are big fans of fish, but I would love them to eat it. 

I’m not immune to these 5 simple words. BUT, I do not let it rob me of my peace or stop me from serving that food up again. 

My job is to choose what to cook and provide for the family to eat. It’s my children’s job to determine what they eat and how much they eat. 

This might sound pretty radical and perhaps scary to you, but there is so much peace in being really clear about what my job is when it comes to feeding my family.

Many mums are so tired, they give up. They think they will have peaceful mealtimes simply by not serving the food again. What invariably happens is they end up worrying about the kids not eating a wide enough variety. In the back of their mind is the niggling thought about “am I’m doing enough to make sure they don’t get sick.”


If you want to find peace at mealtimes, lean into not stressing when your kids say “I don’t like it mum.”


The very best thing you can do is to let go of thinking you need to control what they eat, and allow them to have their journey of discovery around food. Think back to when they were learning to walk. You didn’t stand over them, berating them when the fell down. You allowed them to get up and fall down. You were never too far away. You gave them enough space to find their balance and independence, and they learnt to walk. 

Now here’s thing:

Kids are all unique individuals. They all have their own journey. Some walk at 9 months, others 12, some 14 months and more. The same applies to their eating. 

Giving them space when it comes to food is important too


The Root Cause

Learning to Let Go

Rumi is onto something here. Feeding our kids is a balancing act of holding on and letting go. We need to hold on to our desire to give our kids long term health, but at the same time, let go to give them enough room to grow and explore. 

You may experienced this with your own kid. The more you try to get them to eat it (just one bit to be polite, just taste it, put it on your tongue etc…), the more they resist it. 

What I have discovered is this:


Most of the time, kids resist foods not because they really don’t like it, but because of the energy and the stress we bring to the table.


I know right, that feels a bit harsh. However, ’m witness to many mums experiencing the wonders of letting go – they tell me it’s like magic. 

When they let go, dinner becomes more peaceful and surprisingly after a while, their kids become more open to trying food. 

But, many mums think if they stop trying to get their kids to eat foods, their kids would just choose not to eat it. The reality is somewhat different. I’ve had mum’s tell me that when they make their own peace around mealtimes a priority and they focus on letting go, ”it’s like voodoo magic” or “my kids caught my calm”. 

Letting go really works. If your kids are already choosing not to eat it, so isn’t it time to try something totally different? Try letting go. What have you got to lose? 

Learning not to stress about it, and work with what they do like, changed how I felt about those 5 words that used to drive me crazy. And it’s working for hundreds of others too. 


My tips to try letting go

It will give your kids the space to learn to try foods and give yourself peace. 

  1. Focus on what they do like – these I call safe foods.
  2. Serve safe foods but expose them to the other foods too. Place them in the centre of the table and allow your children to help themselves (if your children are to young, you can ask them what they would like you to serve them).
  3. Don’t stress if they choose only what they like. The key here is exposure, exposure, exposure. Your kids can’t eat, what they can’t see. Your goal is for this food to become normal to them. 
  4. Always eat the food yourself and be prepared to pack left overs for your lunch.
  5. Always be having conversations about food away from the table. Keep the dinner table for a place of connection. When you do talk about food, talk about how food and drink fuels their body and brain (eg. if your child loves sport, talk about how the food makes them a stronger at whatever it is they like). 


Real Life Examples of Letting Go

The key to letting go is having conversations. I thought one of the best ways to help you understand what this may look like is to give you some real life examples from my experience of learning to let go. 


Cereal For Breakfast

We transitioned away from cereal for breakfast some years ago, but then when my son was 7, he was adamant he only wanted cereal for breakfast. 

Here’s how my conversation with him went. 

Me: Mate, you know eating cereal for breakfast is not much better than eating cardboard, and it’s not going to keep you full for very long don’t you?

Rilien: Yes but mum I just really feel like cereal for a while.

Me: Ok. How about this. If you want cereal for breakfast, you can have it, but you have to have something nutritious before it or along side it. How about we have something more nutritious to start with like a smoothie? 

Rilien: Deal mum.

And so we embarked on a period of him having weetbix more regularly than I would have liked. True to our agreement, he kept our deal. He had the nutritious smoothie I made him first (this Awake and Moving Smoothie is a great one to try). 

Some mornings instead of the smoothie, I would make him some of my Lazy Bones Banana Bread and serve it with yoghurt and fruit. Of course, once he’d eaten this, he quite often didn’t feel like the cereal. 

When he did have cereal, I would always sprinkle it with sunflower seeds and pepitas or Magic Sprinkles by 123 Nourish Me. My mantra is always – how can I make this more nutritious?


No Cereal For Breakfast

Fast forward a couple of years and our son no longer likes cereal for breakfast. 

I tried a few different ideas with no real wins. I started to pack more in his lunchbox knowing he hadn’t eaten much for breakfast. This backfired because he loves to play. Too much food in his lunchbox overwhelmed him and so he didn’t eat much of it at all. By the afternoon he was starving to the point that sometimes he couldn’t think straight. 

I went back to my approach – don’t stress about it, focus on what he likes and talk to him about it. I asked him very simply, what sorts of food will you eat for breakfast. He rattled off this list:

  • egg and soldiers
  • scrambled eggs
  • lazy bones banana bread with yogurt and seeds
  • Sourdough bread with peanut butter and banana
  • Sourdough with avocado and cheese
  • Bacon and egg cupcakes
  • Cheats Gozleme
  • Pancakes
  • Crepes

I was happy with the new list and so was he. I’ve included a picture below of one of his favourite savour breakfasts. Can you see how a savoury breakfast also increases the amount of vegetables as well. This takes the pressure of lunchboxes and dinner time, because I know he’s already had a good variety of vegetables. 


No Eggs

Here we are in 2022 and now he doesn’t like eggs – as in scrambled or boiled. 

I’m pretty sure he’s caught this latest condition from his older sister who no longer likes eggs – if she can see them!

As a mum, this sort of change in food behaviour has the potential to really drive us made – if we choose to let it. 

Rather than let it rob me of my peace, we had another conversation and came up with a new list for breakfast. 

What surprised me was he wanted savoury breakfasts. It’s not uncommon now for him to have breakfasts that consist of dinner leftovers (on the day I wrote this, he had leftover lentil shepherd’s pie) or plates of raw vegetables, with tuna and some goats cheese with crackers. 

Don’t get me wrong, it is frustrating that he doesn’t like scrambled eggs or boiled eggs, but I know he will circle back around to them at some point. For now, I find other ways to incorporate eggs – like in pikelets or even in his breakfast smoothies. 


No Cucumber, Celery or Capsicum

Now it’s not just my son who has preferences, so does our daughter. 

At times, she’s loved cucumber, celery and capsicum. She’s currently on a sabbatical from eating celery and capsicum, but she’s back on with eating cucumber. 

I’ve made peace with this current situation. 

She eats a really wide variety of fruits and vegetables from all colours of the rainbow. I’m not going to get hung up on her not eating celery and capsicum. I’m focussing on the many vegetables she loves, including her current fixation with broccoli – she says you can never have enough broccoli in your day.


Tastes Change

Does all this changing what they do and don’t like to eat, stop me from putting out what they don’t like eat? Nope.

From time to time, I will pop it on their plate again or on our centre pick plate, for them to choose from. We’ve had enough conversations over the years about how our tastes change. They have seen that in themselves too. So when I pop it out, it’s not uncommon for them to just try it. I never comment, although inside I am doing a happy dance. 

It’s only a recent thing that our daughter has started to eat raw beetroot. I’m pretty sure our son will catch onto that too at some point. 

Our kids grow and change. All the time. What they eat will grow and change too. It’s freeing to really understand this at your core because then you can stop worrying. 

My approach is really simple and I encourage you to try it out too: 

Don’t stress about what they don’t like. Instead I focus on what they do like. Keep exposing them because if they can’t see it, they can’t eat it.


Join Bel’s Empowering Kids Masterclass Facebook group for loads of free tips and training in how to empower your kids to make better food choices, so that you’re job becomes easier. 

Bel Smith

Belinda Smith is one of Australia’s leading Independent Advocates for Children’s Health, Author of The Lunchbox Effect, an advocate for real food in schools and founder of The Root Cause, a for purpose business, that Stands for Children’s Health.

Bel’s vision is to create a generation of healthy food-literate children who choose real food every day, and these children go onto lead the next generation of children into wellness. She is also a firm believer that when kids become empowered, our jobs as parents become easier.