6 Tips for Encouraging Fussy Eaters

Dealing with “fussy” kids isn’t easy or fun. Sometimes there’s no rhyme or reason why they won’t eat or why they suddenly decide they won’t eat certain foods. And it can be frustrating, not to mention limiting. When there are only certain foods they will eat,  their diet suffers, their health can take a hit, and for many parents, it’s an extremely worrying time.

But there are things you can do to help your child feel less overwhelmed at the dinner table, to reduce the stress around mealtimes, and gently nudge things forward without dramas or tears from all sides.

Start Small

The trick isn’t to get them to eat full new meals with foods they won’t eat or haven’t tried, but to start small.

It might be taking one bite, or even holding or licking food. It might be putting smaller portions on their plate, or simply introducing the same thing on their plate over and over until they actually try it. But again, just a small bit. Repetition, not pressure, is the aim here. It doesn’t matter if they don’t touch it; the exposure of it being in front of them is getting them used to it being there.

Sharing Foods

Giving your child autonomy over their food choices is always going to be a good idea for any child, but for picky eaters, it takes all the pressure off. The food is simply there, and they help themselves.

Have a range of “safe foods” and new ones, let them see what others pick, don’t watch what they pick, simply give them space and even privacy to choose for themselves, and try something new if they wish. They might, they might not, but this type of meal can take off a lot of pressure for everyone.

Let Them Choose

Sure, they might choose safe food, but allowing them to make decisions over what they eat can be extremely beneficial. And a good thing to include is takeaway options. Have they seen something on TV or adverts they really want to try? Maybe it’s a pizza that has toppings they wouldn’t normally eat? Order the pizza to see if they try it. If so, amazing; if not, you tried. The aim is for them to pick what looks appetising for them. It’s not something to do frequently, but that random surprise takeaway night can be exactly what you need for a less stressful meal time.

Change Language

Forcing your child to eat something they feel they can’t will only reinforce defiance at mealtimes.

So forget the bribes and the drama, simply present the food and adopt a “it’s here if you want to try it” mentality. It keeps the pressure off, it keeps the peace, and that sometimes is all the win you need.

Let Them Help

Allowing your child to touch the food without the pressure of eating can help them get used to the texture and the cooking process, and even make them curious as to what it can taste like. The aim isn’t to force them to eat what they make but to open up exposure to touching and handling different foods.

Lead by Example

Trying new foods with them and offering them some can be a really helpful way to get them to try new foods. 

“Oh, I like this, it’s really crunchy. Would you like to try it?” can be a good opener. Allow them to decide and accept their answer, but showing them it’s never too late to try new foods shows them new foods and trying different things is normal, it’s what everyone does, and there’s nothing really to be worried about.