How to navigate ‘fussy eating’ with children

Has your child been insisting on chicken nuggets for the past couple of days? Or does your toddler seem more interested in playing than eating? If you’re feeling anxious about your child’s nutrition, you’re not alone. Many parents worry about what their kids eat — or don’t eat. Fortunately, most children get a balanced diet over the course of a week.

Here are some tips to help you avoid mealtime struggles while your child’s food preferences are still developing:

1. Respect their appetite

If your child isn’t hungry, don’t force a meal or snack. Avoid bribing or pressuring them to eat certain foods or finish their plate, as this can lead to power struggles and make mealtimes stressful. Instead, offer small portions and let them ask for more if they're still hungry.

2. Stick to a routine

Serve meals and snacks at roughly the same times each day.

3. Be patient with new foods

Young children often need to see, touch, or even smell new foods several times before trying them. Talk about the food’s colour, shape, aroma, and texture rather than its taste. Pair new foods with favourites to make them more appealing. Serve new foods with a safe food (a food you know they will eat). Exposure is important. It can take many exposures before a child is willing to try a food, so don’t give up. Keep the new food serving small.

4. Make mealtime fun

Serve veggies with a favourite dip or cut them into fun shapes. Try breakfast foods for dinner and include a variety of colourful foods on the plate. Serve foods in buffet/self-serve style (if age-appropriate) as this helps give some autonomy to your child to choose how much they want to eat.

5. Get them involved

Let your child help pick out fruits and vegetables at the shop and assist with simple tasks in the kitchen. This involvement can get them more interested in the foods they help prepare.

6. Lead by example

Children are more likely to eat a variety of healthy foods if they see you doing the same.

7. Be creative

Sneak healthy ingredients like chopped broccoli or grated carrots into sauces, soups, or casseroles. Top cereal with fruit slices or mix vegetables into dishes they already enjoy.

8. Minimise distractions

Turn off the TV and other electronic devices during meals to help your child focus on eating. This also reduces the influence of ads promoting sugary foods.

9. Avoid using certain foods as bribery

Try not to use food as a bribe. For example, don’t say ‘No chocolate unless you eat your carrots.’ This just makes the chocolate more desirable and the carrots even less desirable! Try not to reward good behaviour with food treats.

10. Avoid having separate meals

Preparing separate meals for your child may encourage picky eating. Stick to serving healthy options and encourage your child to stay at the table even if they’re not eating. Also, it is encouraged to sit down and eat meals with your children where possible.

If you’re concerned that picky eating might affect your child’s growth and development, consult a doctor, or qualified healthcare professional for support. Keeping a food diary for a few days can also help you and the doctor assess their eating patterns. Remember, it’s normal for children’s eating habits to evolve over time. Focus on nutrition intake over the day and week, not just each meal.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

Sources:

Dealing with fussy eating in children. (2020). UNSW Sites. https://www.unsw.edu.au/newsroom/news/2020/09/dealing-with-fussy-eating-in-children

Fraser, K., Markides, B. R., Barrett, N., & Laws, R. (2021). Fussy eating in toddlers: A content analysis of parents' online support seeking. Maternal & child nutrition, 17(3), e13171. https://doi.org/10.1111/mcn.13171

Taylor, C. M., & Emmett, P. M. (2019). Picky eating in children: causes and consequences. The Proceedings of the Nutrition Society, 78(2), 161– 169. https://doi.org/10.1017/S0029665118002586