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Overcoming Fussy Eating Habits in Children

We understand the challenges that parents face when dealing with picky eaters. In this article, we will provide you with practical tips, expert advice, and effective strategies to help you navigate the world of fussy eating and ensure your child develops a healthy relationship with food.

Understanding Fussy Eating

What is Fussy Eating?

Fussy eating, also known as selective eating, is a common behaviour observed in many children. It refers to a reluctance or refusal to eat certain foods or an aversion to trying new foods. Fussy eaters often have strong preferences for a limited range of foods and may exhibit picky eating habits such as rejecting specific textures, colours, or flavours.

Causes of Fussy Eating

Several factors contribute to fussy eating habits in children. Some common causes include:

  1. Developmental Stage: During the toddler and preschool years, children assert their independence and may exhibit defiance when it comes to food choices.
  2. Sensory Sensitivities: Children may have heightened sensitivity to certain tastes, textures, or smells, leading them to reject certain foods.
  3. Environmental Factors: Family dynamics, mealtime atmosphere, and peer influence can impact a child’s eating habits.
  4. Food Neophobia: Fear of new foods is prevalent in young children as they are naturally cautious about trying unfamiliar items.

Strategies to Overcome Fussy Eating

1. Create a Positive Mealtime Environment

Establishing a positive and relaxed atmosphere during mealtimes is crucial. Here’s how you can achieve that:

  • Set a consistent mealtime routine and avoid distractions like television or electronic devices.
  • Make the dining area pleasant and inviting by decorating it with colourful placemats, engaging conversation starters, or fun utensils.
  • Encourage family meals where everyone eats together, fostering a sense of togetherness and modelling healthy eating habits.

2. Offer a Variety of Nutritious Foods

Introducing a wide range of nutritious foods helps expand your child’s palate and ensures they receive essential nutrients. Consider the following strategies:

  • Create a colourful plate with a variety of fruits, vegetables, whole grains, and protein sources.
  • Involve your child in grocery shopping or meal preparation to pique their interest and curiosity about different foods.
  • Be patient when introducing new foods. Offer them repeatedly, and allow your child to explore and taste at their own pace.

3. Make Mealtimes Fun and Engaging

Engaging your child in the mealtime experience can make it more enjoyable and increase their willingness to try new foods. Try the following approaches:

  • Incorporate games, storytelling, or age-appropriate conversation starters during meals to make them more interactive.
  • Arrange foods in visually appealing ways, such as creating smiley faces or animal shapes with fruits and vegetables.
  • Encourage your child to help with age-appropriate kitchen tasks, such as stirring, measuring ingredients, or setting the table.
  • Themed Meals: Plan meals around a theme or incorporate storytelling elements to capture your child’s imagination. For example, create a “Rainbow Day” where each meal includes colourful fruits and vegetables.

4. Be a Role Model

Children often imitate their parents’ behaviours, including their eating habits. Be a positive role model by:

  • Demonstrating a healthy and balanced approach to food by consuming a variety of nutritious foods yourself.
  • Avoiding negative comments or restrictions on certain foods as it may create a negative association in your child’s mind.
  • Expressing your enjoyment and appreciation for different foods, emphasising their taste, texture, and nutritional benefits.

5. Introduce New Foods Gradually

Slow and steady wins the race when it comes to introducing new foods to fussy eaters. Follow these suggestions:

  • One Food at a Time: Introduce new foods one at a time, offering small portions alongside familiar favourites. This minimises overwhelming sensations and allows your child to develop a taste for new flavours gradually.
  • Repeated Exposure: Research shows that repeated exposure to a food increases the likelihood of acceptance. Offer the same food multiple times, even if it is initially rejected. Encourage your child to take a small bite and praise their efforts.

6. Seek Professional Guidance if Needed

If your child’s fussy eating habits persist or significantly impact their growth and development, it may be beneficial to seek professional guidance. Consider consulting with a paediatrician, registered dietitian, or feeding specialist who can provide personalised recommendations based on your child’s unique needs.


How do you help a child who is a picky eater?

As a parent of nanny, eat the food first to show your child that you enjoy eating the food. Also, given your child a selection of new foods that you would like them to try.

Why some kids are fussy eaters?

Difficulties encountered during the early stages of feeding, such as breastfeeding challenges or bottle-feeding issues, can contribute to picky eating tendencies later on. Also, Introducing lumpy or textured foods too late during the weaning process may result in a limited acceptance of different food textures, leading to picky eating behaviors.

Is picky eating Genetic?

Studies have shown that picky eating in adulthood to parental feeding practices in childhood, particularly if parents put pressure on their kids to eat things they don’t want to. The best process is to keep offering different foods, but don’t be dispirited if they say no.

What foods should picky eaters try?

Some foods that fussy eaters should try are, French fries, chicken nuggets, Zucchini bread and banana or pumpkin pancakes