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Making the food journey fun:
Tips for Fussy Eaters
If your child is a fussy eater, you’re definitely not alone. For many, mealtimes can feel like a bit of a battleground, but the good news is that this phase is perfectly normal. Refusing to eat certain foods or being hesitant to try new ones is all part of how children explore the world around them. It’s a journey, and with a bit of patience, creativity, and understanding, you can help make food a fun and positive experience for your little one.
It’s important to remember that fussy eating isn’t just about what’s on their plate. It’s also about creating an environment that helps them feel comfortable, curious, and open to new tastes. Here are some practical tips to make the food journey enjoyable for both you and your child.
Getting Them Used to Mealtimes
One way to make mealtimes less stressful is to give your child the same food as the rest of the family. Not only does this save you time, but it also helps them feel included. Avoid adding salt to their portion, but otherwise, let them see that they’re eating what everyone else is enjoying.
Minimising distractions is another helpful step. Try to keep the TV off and put away books or screens during meals. This helps your child focus on their food and begin to recognise their own appetite cues. Eating at the same time as them can also be a game-changer. Sitting down together creates a routine and shows them that mealtimes are a shared experience, not something to rush through.
During the Meal
When it’s time to eat, start with small portions. It’s less intimidating for your child and makes it easier for them to feel a sense of achievement when they finish. Make sure to offer plenty of praise, but steer clear of bargaining or bribing, as this can create pressure around eating.
If your child refuses a certain food, try to stay calm and avoid forcing them to eat it. Sometimes, it’s about how the food is prepared. For example, experiment with serving vegetables raw or cooked, grated or whole. You could even encourage them to explore their food with other senses like smell or touch before tasting it. This makes trying new foods feel more like an adventure than a chore.
Tips for You
Mealtimes are often smoother when your child isn’t overtired or overwhelmed. Try to avoid serving meals when they’re at their most exhausted—it’ll set you both up for success. Staying calm is also key, even when things don’t go as planned. If you show frustration, it can make mealtimes more stressful for your child. Instead, try to model a relaxed attitude.
It’s also a good idea to avoid using food as a reward. While it might seem like an easy way to encourage eating, it can create unhealthy associations in the long run. Stick to offering no more than two healthy snacks between meals each day to help keep them on a balanced schedule.
Extra Steps to Make the Journey Fun
For many kids, getting involved in the food process can make a big difference. Growing food together, even something as simple as herbs on a windowsill, can spark curiosity and excitement. Cooking together is another fantastic way to make them feel included—it’s messy, but it’s also a great opportunity to bond and learn.
You can even involve them in meal planning and shopping. Let them pick out a fruit or vegetable at the store or choose between two meal options. The more familiar they are with the process, the more confident they’ll feel when it comes time to eat.
A Journey Worth Taking
Helping your child navigate fussy eating can feel challenging, but it’s also a chance to create positive memories around food. By keeping things light, fun, and pressure-free, you’re setting the stage for them to develop a healthy relationship with eating. Remember, it’s not about perfect meals—it’s about enjoying the journey together.
References
NHS. (n.d.). Fussy eaters. Retrieved from https://www.nhs.uk/conditions/baby/weaning-and-feeding/fussy-eaters/
NHS. (n.d.). Tips for fussy eaters. Retrieved from https://www.nhs.uk/conditions/baby/weaning-and-feeding/fussy-eaters/#tips-for-fussy-eaters
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2 https://uk.pediasure.abbott/picky-eaters/ UK-PDSHK-2200053
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5118732/
4 Contains essential fatty acids which are needed for normal growth and development of children. This beneficial effect is obtained with a daily intake of 10g linoleic acid and 2g alpha-linolenic acid. Contains protein and calcium . Protein and calcium are needed for normal growth and development of bone in children.
5 https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1461
6 Data of file. Abbott Laboratories Ltd., 2018. PaediaSure Shake CLT in Spain.
8 Survey of 84 respondents of whom 95% would recommend to a friend or family member. Source: PaediaSure Shake, Verve, February 2021.
9 PaediaSure Shake is part of the PaediaSure brand. IQVIA wholesaler unit sales into UK community pharmacies, MAT April 2023, Infant & Paediatric Oral Nutritional Supplement Drinks only.
10 https://sosapproachtofeeding.com/
Food supplements should not be used as a substitute for a varied and balanced diet, and a healthy lifestyle. Ask a healthcare professional for guidance regarding your child’s specific nutritional needs. Do not exceed the recommended number of servings per day: 1 for 1-3 year olds, 2 for 4-10 year olds.
