Top tips for your fussy eater

“My child is a picky eater”, “ I don’t know how to encourage my kids to eat more vegetables”, "My child only wants to eat their favourite treats."

 These are statements I hear all the time from parents. Dealing with fussy eating can be very frustrating for parents, as we are always worried about our children getting enough nutrition from their food.

 In this article, I will explain what is fussy/picky eating and give you my top tips on how to help it.

What is fussing eating?

Picking eating is common in children, particularly in toddlers and preschoolers. It is a natural stage of development, where our kids gain an awareness of their autonomy, and that's why they like to say “no” to things. It's characterized by a selective approach to food, often resulting in a limited range of preferred foods and a tendency to reject new or unfamiliar ones.It is important that we encourage kids to try new foods even during that period, as it is crucial for developing their eating habits as adults. Untreated fussy eating can later turn into neophobia- fear of trying new foods.

As parents, we play an important role in that. Studies show, our eating habits have a direct impact on our children.

Here are my top tips on how to deal with fussy eaters and develop healthy habits:

1.No pressure meals

 Although dealing with fussy eating is frustrating and tiring, try to avoid phrases such as

"Just one more bite",

"You have to eat it, or you can’t go out to play., "

"You can have a dessert after you finish this meal."

They add stress and pressure and create negative feelings towards food.

Instead, let your child decide when and how much they want to eat. Giving them a choice will reduce the stress and in the long run will help them to eat more foods!

2. Learning plate

The best tactic to introduce new foods to your kids is to serve them along with something they already know.

Pick plates can be a great tool for fussy eaters, as they allow them to put new and already known food without "contaminating" each other. This way we give them a choice of trying new foods, without pressuring.

3. Involve your kids in meal preparation and planning

 Plan your meals together, by looking up recipes in your favourite cookbooks or blogs.

 Add a little fun to your children's meals by involving them in the preparation. Using safety kitchen utensils can be a great way of familiarising your kids with new foods. During that process, teach your kids what foods do in their bodies!

 Avoid labeling foods as "good" or "bad". Instead, give them examples such as "Beans have a lot of protein, which makes you grow!". This way children can better understand and be more encouraged towards new foods.

4. Dedicate time to eat as a family

 Although, it can be difficult to always find time to sit down and eat with your kids, try to have at least one meal as a family and avoid distractions such as watching TV etc. It helps them to focus on the meal and listen to their bodies.

written by Adela Koscielny

Adela has written her dissertation on Neophobia - the fear of new foods. She has a BA in Human Nutrition and Dietetics from Wrocław University of Environmental and Life Science.