Understanding fussy eating in children
As a parent, many thoughts rush through your head during mealtimes:
- Is my child getting enough nutrients?
- Why are they tossing food to the floor?
- Are they still hungry?
- Do they not like this?
- What else can I do?
It can be stressful, but fussy eating is a common challenge many parents face and it can be surprisingly complex.
As children grow and develop, so does the desire to start making their own food choices. Kids can become fussy with their eating for a variety of reasons and understanding these can help you develop ways to encourage more adventurous eating.
Kids can reject foods because of:
- A negative experience – encountering the food in a stressful situation or having had a bad reaction like gagging or an upset stomach.
- Sensitivity to textures, smells, or appearance - a food that is too mushy, too crunchy, or has a strong smell might be off-putting to a child that is still learning to navigate their sensory environment.
- Developmental changes around the age of two – at this age, children are learning to express their likes and dislikes, and food becomes one of the easiest ways to exert control.
Understanding the underlying reasons for fussy eating can help parents approach mealtimes with more patience and empathy.
Exploring new foods with your children
Introducing new foods to your child can be a journey full of discoveries, both for them and for you. However, it’s not as simple as putting a new dish in front of them and expecting them to eat it. The best way to explore foods with your child involves creating a low-pressure, safe, and encouraging environment where they feel comfortable trying new things.
Be mindful of what you’re offering
- Younger children may need to start with softer, more easily digestible foods, gradually working up to more complex textures.
- This could look like pureed foods to mashed foods, then to soft solids and eventually to firmer solids that require more chewing.
Be a positive role model
- Children are keen observers and often mimic adults in their lives.
- If they see you enjoying a variety of foods, they’re more likely to want to try them too.
- Use positive language around food which helps to create a positive association with food.
No pressure with new foods
- Offer new foods at mealtime alongside some familiar favourites.
- Encourage your child to try the new foods but don’t force them. It’s perfectly okay if they say no.
- Research suggests it can take 15 or more exposures for a child to accept a new food, so patience is key!
Ways to maintain a healthy diet for a fussy eater
Adequate and balanced intake is crucial for your child’s growth, development, and overall well-being. According to the Australian Dietary Guidelines, it’s all about including a variety of foods from five core food groups: grains and cereals, fruits, vegetables, meat, or alternatives, and dairy or dairy alternatives.
Ways to ensure your child eats nourishing, balanced foods:
- Aim for diversity on the plate – the more colours the better.
- Encouraging your child to eat a "rainbow" of foods can help ensure they get a wide range of nutrients.
- Provide smaller portioned nutritious meals and snacks to your child each day.
- If your child does not like the texture of a food, provide the same food a different way. For example, instead of raw carrot, try cooked or steamed.
- Having trouble incorporating veggies into your meals? Try mixing hidden vegetables into their favourite foods or even blended into the sauce.
- Sharing meals as a family and eating a balanced diet yourself is important to reinforce positive behaviours.
- Introducing a vegetable? Add something to the vegetable like a dip or sauce to complement the food item or you could encourage involvement in the process of growing and cooking vegetables. A child might be more comfortable with a new food after witnessing the ‘paddock-to-plate’ journey and building their knowledge. Start a vegetable garden or involve them in recipe development!
- Ensure your child is drinking plenty of water.
If you have concerns about your child’s eating habits or if they have significant dietary restrictions, it’s always a good idea to consult with a dietitian. A dietitian can help you develop a personalised plan that meets your child’s nutritional needs while addressing any concerns you may have.
Useful websites
Queensland Health - NEMO Guidelines for Fussy Eating
Health + Wellbeing Queensland - Feeding fussy eaters – Growing Good Habits