7 tips for fussy eaters

I have worked with children for long enough to know that what they eat can greatly impact their learning, activity, mood, and much more. When you think of fussy eating, you often think of the classic toddler in the high chair throwing their food all over the floor. But, children can be fussy eaters for much longer than this, which can lead to nutrient deficiencies, stunted growth, and poor food habits. It’s important to establish a healthy eating routine early on to help create a good relationship with food long-term.

Eat together

Imagine if you were stuck in a chair with new and unusual food sitting in front of you and your family was off doing other jobs except for the one watching over you, would you feel like eating? Maybe you can see your older brothers and sisters playing a game and you so badly want to join in! Mealtimes are a key opportunity for you to role model healthy eating to your child. Ever heard of ‘monkey see, monkey do?’ Try not to make food the focus, but chat about your day or upcoming activities. If your child sees you eating different types of food they’ll most likely give it a go too!

Give them choice

Children absolutely love the freedom to choose. They want to feel like they have some control. When serving up a meal, try to include a range of foods they’re familiar with and a small number of new foods for them to try. Don't expect them to eat it all either. Children are really great at knowing when they’re full and you don’t want to encourage over-eating.

Repetition is key

Think back to a time you tried a new type of food. Maybe you loved it straight away, but maybe you needed to try it a few times before you became fond of it. Children are the same! It’s often mentioned that children need 10-15 exposures to a food before they accept it. Keep offering those small amounts and be persistent.

Reduce distractions

Children are easily distracted, especially when their favourite TV show is on. Try to create a mealtime free of distractions such as the TV, toys, etc. This will help your child to focus on the food they’re eating and encourage them to be more mindful, an important habit for the future.

Follow their appetite

It’s much easier for a child to listen to their tummies than it is for adults. They also have smaller tummies, so smaller, more frequent meals are important. Aim for 5-6 eating opportunities a day, but don’t be disheartened if they don’t empty their plate each time. It is also normal for each day to vary. This is also important as children grow older. Having a healthy ‘crunch n sip’ snack at school gives your child an opportunity for a brain break which can boost productivity.

Stay calm

Eating in a stressful, high-pressure situation is not going to help anyone. The more anxious and demanding you get as a parent, the less likely it is for your child to try a new type of food. Stay calm and chat about something else. If all else fails - try again another time.

Fill the gaps

It’s common for extremely fussy eaters to have some nutrient gaps if they’re missing out on whole food groups. But the good thing is that there are a wide range of foods all providing different nutrients. Your dietitian will be able to help suggest different foods to try to help fill those gaps and ensure your child can reach their full potential.