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Whilst food refusal and extreme fussy eating can be very disheartening for parents, it’s important to remember that it’s normal for children to go through stages of refusing to eat certain foods. Yes, it probably would be easier at times to give up but getting on top of fussy eating at an early age can help prevent ongoing nutrition related issues later in life. We’ve compiled 7 simple tips that we have used first hand to assist our clients and their families manage fussy eaters (remember there’s not one-size-fits-all approach that will work for everyone and if you’d like further support we recommend seeking the advice of an Accredited Practicing Dietitian, contact us here).
Children often need repeated exposure to new foods before they feel comfortable trying them. Try presenting foods in various ways and alongside familiar items. Remember, refusal doesn’t always mean dislike.
General rule of thumb: Continue to offer healthy family meals and try not offer alternatives.
Never force your child to eat food they reject because negative reinforcement and “just take one more bite” messaging about food could potentially lead to food aversion. The same tip applies to describing food as “healthy/unhealthy” or “good/bad” and using food as a reward – for example, saying: “if you eat your vegetables you can have dessert” – because this demonises one food while it puts another food on a pedestal. Placing too much value in food can be problematic.
Involving your children in the kitchen can increase the likelihood that your child will actually eat the meal they’ve been involved in making. While getting toddlers to ‘help’ in the kitchen can be a little stressful when you’re just trying to get dinner on the table, giving them simple tasks and exposing them to new foods in a no-pressure environment can really make a difference in the long term. They have the opportunity to get all of their senses involved with new ingredients but aren’t expected to eat the foods at this stage.
If cooking with little kids isn’t your thing, involving them in meal planning or letting them choose a vegetable that goes into the meal can mean they’re that little bit more motivated to try it.
As parents, it’s our job to create a routine for meal and snack times throughout the day. Creating a reliable mealtime routine is reassuring for your child; knowing when to expect the next meal prevents overeating.
Set a timeframe for meals (around 20-30 minutes) and snacks (10-20 minutes). If the food is not eaten within this time period, allow the child to leave the table or quietly remove the plate.
Try not to let your child fill up on drinks or snacks before a meal. As a rule of thumb, nothing but water to eat or drink for one hour prior to mealtimes is appropriate.
Family style meals like homemade pizzas or Mexican burritos are often fun for kids and help to create a more relaxed and positive mealtime environment. New foods on a plate in front of a fussy eater can be stressful to them. Offering family style meals where food is placed in the centre of the table and your child can choose their own food may be less stressful because it exposes your child to new foods without forcing them to eat those foods.
There are many studies that show that when parents eat food in front of their children, their child is more likely to want to eat that food. Eating together as a family is a great way to model good eating habits to fussy eaters. If you are eating, it will be easier to ignore your fussy eater when they refuse to eat the meal. Eating together also gives you a chance to be a role model for good eating habits.
Remember, each child is unique, and there’s no one-size-fits-all solution. If you are worried that your child’s diet may be lacking in energy or nutrient, please see an Accredited Practising Dietitian for individualised advice. Contact us here.
Head over to Little Bites, where we’ve got plenty more strategies to help your toddler overcome their fussy-food phase. Sign up and check it out here.
