Many children and young people go through phases of fussy eating, refusing meals and just being more picky with food in general. The term ‘fussy eater’ is often used but is not always a helpful description as it tends to minimise the very real challenges that some children and families can face when it comes to mealtimes.
The Reality of Fussy Eating
‘Fussy eating’ is very common, with up to one third of children at the age of 2 years who could be described as fussy eaters. From the age of 18 months, fussier eating patterns can begin to emerge. Children can become worried about trying new foods, and may begin to reject certain foods that they previously had enjoyed. Some children may also find it difficult getting used to different tastes, smells and food textures. They feel safer just eating the few foods that they are used to. This can make meal times very stressful for both parents and the child. If a child is growing and developing normally then they are consuming the right quantity of food for their own needs, and as a parent/carer your aim should be to build a positive relationship with food for your child.
Reassuringly, most children will out grow the fussy eating stage and through time, and with support, most children will begin to re-accept foods again. There are plenty of measures that parents can do to support their child during this phase, which you can read on to find out!
Understand the What, When, Where & How
Firstly , try to work out what, when, where and how your child will and won't eat certain foods. Using a food diary might help you to do this. Did it start at the same time as your child exerting their own fight for independence, which is usually at the 18 month stage? Did it worsen due to sickness, or a change of routine?
Eat Together & Be a role model
Eating together as a family at meal times is a really important way for children to learn about food and eating. Make meals fun by talking about what food you are eating in a positive way. We as adults are who make food desirable to our children, so make sure your child sees you eating the same food that you are offering them, and be a role model in how you behave around food.
keep a regular meal & snack time routine
Aim for 3 meals and 2-3 planned snacks each day. Discourage grazing as this will leave your child feeling full and therefore less motivated to try a new food at the next meal.
Involve your child
Involve your child with shopping, preparing and serving meals as much as possible to give them a sense of agency over their diet and make them excited about food. Homemade pizza, baking and even washing fruit and veg are all easy ways to increase your child’s exposure to foods.
Give your child some choice
Give your child some choice over what to eat. Also serve a ‘safe’ or accepted food at a meal that you know your child enjoys. You don’t want them feeling anxious at the meal not knowing what to eat. You want to promote enjoyment and keep the envireonment relaxed.
Reduce pressure at meals
Repeated exposures to foods are key. Give your child lots of chances to see, smell, touch, lick the food in front of them, with no pressure to eat it. Try to refrain from saying things like “just take one bite”.
Take it slow & be patient
Introduce new foods slowly and try to change one thing at a time as to not overwhelm your child and undo any progress being made.
Encourage Messy play
Good activities to try out with your child include gardening, Play-Doh, tea parties and veg painting, as they will increase your child exposures and curiosity to new foods and textures.
If you are concerned about your child’s nutritional intake or are worried about how to best manage and support your child thorugh a fussy eating stage, then talking to a registered paediatric dietitian can be extremely beneficial. Consider booking an online consultation at our Paediatric Nutrition Clinic, or check out our new Toddler Nutrition Programme - Growing With Every Bite.
Written by: Karen Greer, CORU Registered Dietitian with Spectrum Nutrition