6 Tips for Fussy Eaters

Let me start this article by admitting that I was once a fussy eater and so was my daughter. I must admit that when I was first faced with weaning my daughter onto food, I had no idea what I was doing. My first mistake was that I did not make it a fun and creative process and when she refused to eat, I regrettably forced her to eat her food. I wish I could turn back the time and fix that, but a time machine has not been invented yet so I live with the regret. This is why I want to share these tips to help new parents. I was very sleep deprived so I’m hoping she will forgive me once she’s older.

Consequently, my first tip is that you need to make the process of eating a creative process. Try to present the food on their plate in a creative way by creating shapes with the food. Try not to fill the plate as this can overwhelm the child. Introducing new foods is very important as children need to have a diverse diet of vegetables and fruit just like adults. If you have the time and patience, try to include the child in the cooking process. Involve your child in meal planning and taking them to the supermarket and meal plan together. Let them choose some fruits, vegetables, or other healthy options at the store, and involve them in simple tasks in the kitchen. This involvement can increase their interest and willingness to try new foods. Studies show that children are more likely to try something new if they feel proud of having a role in making that food. Explaining why this food is beneficial in a fun way can help the child be more willing to try something new. My daughter wanted long hair, so there was always a conversation about how vegetables help with hair growth.

Another equally important point is that mealtimes should be a pleasant and relaxed time. Our bodies absorb foods better when we are in a relaxed state, and this is the same for children. An anxious or stressed child will not absorb the nutrients well. Mealtimes should be when the family comes together to discuss their day. Set a regular schedule for meals and snacks and try to eat together as a family as often as possible. Mealtime should be about connection and enjoyment. Note that snacking should be avoided just before mealtimes as the child will not have an appetite for more food.

Avoid forcing the child to eat their food. Forcing the child can lead them to develop a negative association with food. Allow the child to express themselves and you might understand why they resist that food. Punishment for not eating their food should also be avoided as this can also lead to an unhealthy relationship with food.

Gradually introduce new foods. If the child is reluctant to try them, introduce them gradually. Start with small portions and pair them with familiar foods. Offer a variety of foods, and introduce a wide range of foods to your child's diet, including different colours, flavours, and textures. Offer the new food several times, as it can take multiple exposures before a child develops a taste for it. Include familiar/favourite foods alongside new ones to increase acceptance.

Be a role model. Children often mimic their parent's behaviour, so be a good role model by eating a variety of nutritious foods. Let them see you enjoying fruits, vegetables, whole grains, and other healthy options. Avoid negative comments about certain foods, as this can influence your child's perception.

Remember, patience is key when dealing with fussy eaters. Keep offering a variety of healthy options and avoid becoming overly stressed or frustrated. If you have concerns about your child's nutritional intake, consider consulting with a doctor. If you would like more personalised advice on feeding your children a balanced diet reach out to me via my website or DM on Instagram.