Having a fussy eater can be a challenge for any parent. Mealtime battles, limited food choices, and concerns about proper nutrition can cause frustration and worry. However, it's important to remember that many children go through phases of picky eating, and with patience, creativity, and a positive approach, you can help your child develop a more diverse and healthy diet. In this blog post, we will explore some practical tips and strategies to navigate the world of fussy eating and foster positive eating habits for your little one.


1. Be a Role Model:

Children learn by observing their parents and caregivers. Set a good example by enjoying a variety of nutritious foods yourself. Demonstrate enthusiasm for trying new foods, and make mealtimes a positive and enjoyable experience.


2. Create a Pleasant Eating Environment:

Make mealtimes stress-free and pleasant. Set the table with colourful and appealing dishes. Create a relaxed atmosphere by avoiding distractions like screens or toys during meals. Encourage conversation and family bonding by sharing stories and engaging in light-hearted discussions.


3. Involve Your Child in Meal Planning and Preparation:

Empower your child by involving them in the meal planning and preparation process. Take them grocery shopping and let them choose a new fruit or vegetable to try. In the kitchen, encourage their participation by allowing them to wash vegetables, mix ingredients, or set the table. This involvement can increase their interest and willingness to try new foods.


4. Offer a Variety of Nutritious Foods:

Present a wide range of healthy options at each meal, including fruits, vegetables, whole grains, lean proteins, and dairy products. Provide a combination of familiar foods and new items, gradually introducing new flavors and textures. Remember, it may take several exposures before a child accepts a new food, so be patient and persistent.


5. Make Food Fun and Appealing:

Children are more likely to try foods that are visually appealing and fun to eat. Use cookie cutters to create interesting shapes from fruits, vegetables, or sandwiches. Arrange colorful plates with different food groups, creating a visually stimulating experience. Serve dips or sauces alongside vegetables to make them more enticing.


6. Offer Small Portions and Allow Independence:

Serve small portions to avoid overwhelming your child. Encourage them to try a bite without pressuring or forcing them. Let them explore and eat at their own pace, allowing them to feel a sense of independence and control over their meal choices.


7. Don't Use Food as a Reward or Punishment:

Avoid using food as a reward for good behaviour or a punishment for misbehaviour. This can create an unhealthy relationship with food and reinforce picky eating habits. Instead, focus on praising your child's efforts and achievements in trying new foods or eating well.


8. Be Patient and Persistent:

Remember, developing healthy eating habits takes time. Stay patient and persistent in offering a variety of foods and encouraging your child to try new things. Avoid power struggles during mealtimes, as this can create negative associations with food. Trust that with consistent exposure, your child's taste preferences will expand.


Dealing with a fussy eater can be challenging, but by adopting a positive and patient approach, you can gradually nurture healthy eating habits in your child. Remember to lead by example, create a pleasant eating environment, involve your child in meal planning, offer a variety of nutritious foods, and make food fun and appealing. With time and perseverance, you can guide your fussy eater towards a more varied and balanced diet, setting the foundation for a lifetime of healthy eating habits.

Ame Tully