Simple Ways to Introduce New Foods
Lunches away from home can be difficult for fussy eaters. There are many other things that take attention away from eating, especially if eating is not something super fun.
Since eating can be a challenge for picky eaters, I have two pieces of advice:
1. Eating is always better than not eating. Not eating can lead to losing internal hunger cues.
2. School lunches are not the place to experiment. However, thinking a little creatively may provide some slight changes that are a win for a child and, therefore, for us.
School Lunch Ideas for Fussy Eaters
1. SANDWICHES Children often have a favourite one or two sandwich options that are always on the menu. Gently changing the filling is a good idea as eating the same thing over and over often leads to burn out.
Which foods does your child eat that may be a win? Sometimes, out of the box ideas work, like banana or sliced sausages. If we have a child that wants plain bread, then gently working on fillings can be done with a deconstructed sandwich. Bread and filling, separate or on a skewer. 
2. RICE CAKES Used as a ‘sandwich’, probably open-face as they are pretty large for small mouths, these would be easy to add some topping.
3. ROLLS BUNS are a good way to provide a food similar to a sandwich but slightly different in look and texture. Sandwich to ‘burger’ is easier if rolls are on the menu.
In fact, a mini chicken, cheese, or beef burger makes a great lunch.
4. BAGELS & CROISSANTS Different bread-like options are a great way to gently encourage a fussy eater to accept something slightly different.
5. BREAD SUSHI Change is always a positive. Removing bread crusts and using a rolling pin to flatten bread, before adding a filling and then rolling and slicing,
creates bread ‘sushi.’
6. WRAPS OR PITA POCKETS These are a good changeup from sandwiches. We can also toast them to serve them crispy.
7. QUESADILLA & BURRITOS A tortilla stuffed with cheese, folded and fried, or rolled around some minced beef or chicken creates a Mexican inspired addition to the lunchbox.
8. PIZZA OR CALZONE Cold pizza, or even warm, in a thermos, can be a win. Small pieces are often a win!
9. PANCAKES, WAFFLES & FRENCH TOAST Many fussy eaters enjoy pancakes or pikelets, plain, rolled up or cut into shapes or ‘sushi’ and with sweet or savoury fillings.
10. PINWHEELS & SCROLLS These are made either with wraps or pastry. Mixing up the carbs can be a gentle way to encourage acceptance of something different.
11. PIES From the basic with just pastry and cheese to the classics like egg and bacon, these are a great way to get a fussy eater trying something new.
12. SAUSAGE ROLLS Sausage rolls can change up the lunchbox, or maybe even ‘carrots in blankets.’
13. QUICHE & FRITTATA Mini egg-based offerings are a great protein boost and versatile, even for the lunchbox.
14. FRITTERS These come in sweet or savoury versions. We can always play to strengths and use only accepted ingredients like flour, egg and cheese.
15. SPRING ROLLS There are super simple home-made versions, too!
16. RICE Sending as is, or warm in a thermos makes a change from a sandwich. Bonus for adding sauces, protein or vegetable, if possible.
17. SUSHI Either standard or simplified like removing the nori or using a favourite filling, even if that is cheese. Onigiri, rice balls are often a hit with children.
18. PASTA Cold, on skewers, as a salad or in a thermos. If we can add protein and a tomato, cheese, or pesto sauce, even better. Eating is always better than not eating. Not eating can lead to losing internal hunger cues.
19. NUGGETS OR FISH FINGERS These protein rich choices can be an easy way to change up the lunchbox.
20. HAM, SALAMI, LUNCHEON & BACON Protein helps a child stay fuller for longer. Processed meats are often accepted by fussy eaters.
21. SAUSAGES Hot, cold, sliced, on skewers, in a hot dog bun.
22. CHICKEN, PORK, LAMB, & BEEF Protein is often okay for fussy eaters so adding to the lunchbox may be easy.
23. MEATBALLS Often okay for picky eaters either solo or with pasta, rice or in sandwiches.
24. CHEESE It’s a fatty and filling lunchbox option, in sticks, slices, grated or on skewers with or without other foods.
25. EGGS Eggs are a budget friendly protein. Boiled eggs are the obvious choice, but a simple omelette can work, too.
26. MUFFINS & CAKES A good way to introduce new choices at lunch. Even sweet ones usually contain eggs and other nutritious ingredients. Not normally thought of as a ‘lunch’ food, however, a slice of home-made banana cake, for example, could provide a break from monotony.
27. SCONES These can be sweet or savoury, and are within the comfort zone of many picky eaters.
28. CEREAL Sometimes a familiar food at a different time can introduce change. Dry Weetbix with jam, for example.
29. JACKET POTATOES Simple, budget friendly and filling.
30. NACHOS Corn chips with optional cheese, salsa, sour cream or guacamole. You can even try to add chicken. Perhaps there are some items on the list that may be a win
for the children in your care?