So your kid only eats beige food? No problem, if these are on the list

Breakfast, dinner and snacks. These are the best options to offer according to an Aussie nutritionist. 

Let’s be honest, parenting is pretty stressful most of the time. Sure, there are moments of joy and happiness, but the rest of the time is spent worrying, nagging and feeling exhausted.

Then, there is the added stress that comes from having a fussy or picky eater, or what we sometimes call a ‘white’ eater.

White eaters are kids who refuse to eat anything except plain rice, pasta, bread, plain pizza, and fries. It's a dietary pattern that can significantly reduce their intake of key nutrients including dietary fibre, Vitamins A and C, as well as iron and zinc, and let's not forget to mention stressful for the parent or caregiver!

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Changing eating behaviour is not impossible, but it can take much time and attention, which busy parents do not always have.

For this reason, in the short term at least, it can be handy to know some of the better white food choices should you find yourself limited to these foods when catering for your white eater.

Here are some of my top choices if this is happening in your home. 

Let's talk about pasta

I recommend Vetta Smart Fibre Kids Pasta. Not only does this pasta taste and look like regular pasta, but it comes in child friendly shapes and offers twice the amount of dietary fibre per serve as regular pasta.

Now to another staple... bread

Wonder 5 Star White Bread is a great option for those fussy eaters. 

While white bread will never be as good nutritionally as wholegrain, a high fibre loaf will at least ensure your child is getting some dietary fibre. Two slices of this 5 Star loaf offers 8g of dietary fibre and almost 7g of protein, as well as the addition of prebiotic-resistant starch for digestive health.

RELATED: How to tell if your child is iron deficient

It's common for kids to only want to eat beige or white food. Image: iStock

Cereal

If your child prefers cereal for breakfast, Low Sugar Cherrios are a great option.  

Few plain cereals have a wholegrain base, but this child friendly cereal option has a 67% wholegrain based and contains just 1.2g of sugars as well as almost 5g of dietary fibre per serve. The other bonus is that this cereal can also be used as a crunchy, relatively healthy snack alternative to potato chips and other flavoured, packaged snacks.

"Bulking up" a meal with rice

Nutritionally, rice is a dense source of carbohydrates, carbohydrates which result in rapid increases in blood glucose levels which is not good for the health of our cells.

In the case where your kids will only eat white rice, seek out a low GI option, or even basmati, which both have a lower GI than regular white rice. Sunrise White Rice Low GI is a good option for dinner time.

For the kids who love their hot chippies

I can't go past Strong Roots Proper Chips. Not only do these hot chips taste amazing, but with a 97% potato base, they are one of the cleanest varieties of frozen chips you can find in supermarkets, plus they offer almost 3g of dietary fibre per serve.

Nutritionist Susie Burrell talks more about fussy eating habits and children who only eat white/beige food on Kidspot's podcast, Mum Club. Listen (below) and subscribe wherever you get your podcasts so you never miss an episode.

RELATED: Signs your fussy eater is doing fine

Chicken nuggets

White eaters will often eat foods that are crumbed, and if crumbed chicken is your thing, Woolworths' Chicken Breast Bites contain 75% chicken which is almost double the amount of chicken you can find in a number of crumbed chicken options marketed for children.

Something a bit more adventurous

Dumplings are a great meal for those who would like to try something "different" but still within the white or beige category for their fussy eater. 

Mr Chen’s Pork Dumplings has a high percentage of pork per serve, and no added MSG. These are one of the best supermarket dumplings on offer, and food fussy children will sometimes happily enjoy.

Originally published as So your kid only eats beige food? No problem, if these are on the list