Dealing with fussy eaters

Relax

Even if your child isn’t eating the way you think they should be, it’s usually no cause for alarm. Kids often simply eat what they feel like, so they’re unlikely to eat too little since they’re simply following their body’s cues.

Research shows even picky eaters are likely to be meeting the dietary requirements for their age. Just make sure you offer your child a wide variety of foods and encourage them to try new things (even if they only have a mouthful or two) and make sure they get plenty of exercise so they work up an appetite.

Avoid battles

Do your best not to yell, plead or bargain with your child at mealtimes. If you turn the dining table into a battleground, it can make mealtimes stressful for both you and your child, and they may also play up their fussiness in order to get a reaction from you. You don’t want eating to feel like a punishment, so while you can gently encourage your child to eat their meals, avoid forcing them to clear their plate.

You should also avoid telling your child they’re fussy, or saying this to others when your child is around. Remember, their tastes will more than likely change over time. If you label them a fussy eater, they may conclude that’s just how they are and might be less inclined to try new things.

Get them involved

Children often avoid foods that are unfamiliar, so it can help if there’s less mystery around the food that ends up on their plate. Enlist their help in the veggie garden and have them assist you with age-appropriate tasks when you’re cooking. Talk to them about where food comes from and why certain foods are good for them.

Stick with it

If your child refuses to eat a certain food, don’t give up. Many children will need to be exposed to a food several times before they will willingly eat it. Each time you give them an unfamiliar food, simply encourage them to try it.

If after a few tries they still do not like the food, don’t serve it for a while and try again later. You might also try cooking or serving the food in different ways before encouraging them to give it a go.

Try a disguise

You can also try disguising the foods they dislike in dishes they enjoy. If they like pasta then add veggies to the sauce. You can even add things like corn and black beans to hamburger meat mixture. There are many ways to hide what’s good for them in foods that you know they enjoy! If you’re still worried your child isn’t getting the nutrition they need, see a doctor or nutritionist.

To encourage your child's natural sense of confidence, try these tips for raising resilient kids.