Tips for Fussy Eaters

Establishing good eating habits in our children is challenging however very important so that they get the right ‘fuel’ to grow and develop properly.

The behaviour of refusing new food tastes and textures is very common in children. Children often need frequent and repeated exposures to a new food before accepting it.


Parents are responsible for providing their children with nutritious, safe and interesting foods.  Let the child choose what and how much to eat from what is offered. Calmly offer healthy alternatives or put the food away and try again later.

If you are concerned about the type or amount of food your child eats, then try these tips to help keep your sanity:
* Be a role model and set a good example yourself by enjoying a variety of different foods.  Offer your child a taste of what you are eating.
* Persevere – keep trying, a child may need to be exposed to a new food up to 10 times before they will eat it.  Start with a few mouthfuls offered regularly.
* Try presenting a meal “buffet style” with bite-sized servings, and allow your child to choose what and how much goes on their plate.  Remember, don’t overwhelm them with choices, two options is plenty.
* Learn to differentiate between fussy eating and them not being hungry. Recognise your child’s growth patterns and the variation in their food needs.
* Don’t try to force feed your child, or insist they “clean the plate”, as this overrides natural feelings of fullness.  The more you force them the less likely they are to eat it. It is best not to fuss over whether a child eats a particular food.  If your child refuses to eat a food, it may not mean they dislike the food, they could just be trying to show their independence and to see how you will react.
* Introduce new foods when you know your child will be hungry, such as morning or afternoon snack time, as there is more chance they will try something new when they are hungry.
* Avoid asking your child “What do you want to eat?” as they have the opportunity to answer “nothing” or to choose unhealthy foods such as chips and chocolates.  Allow a choice within limits.  Ask them “Would you like this food or that food”?
* Do not offer a replacement food if the two choices are rejected.  Unless a child is unwell they will never voluntarily starve themselves, but a normal child can try to manipulate you into giving them what they want.  They are seeking attention.  Food fads are common but rarely cause danger to their health as they usually change frequently.  The more fuss that is made, the more likely that this behaviour will become entrenched.
* Be consistent, ensure everyone who feeds your child agrees on how to deal with their requests and refusals.
* Involve your children in meal planning, allow them to help with the shopping or food preparation.  If they have played a role in making a food there is more chance they will want to eat it.  Talk to them about why you choose the foods you choose.
* Remember that children can only ever eat what is available and you as the parent make this decision.
* Do not offer children unhealthy foods as a reward.  This will make unhealthy food more desirable.  It is best to have non-food rewards such as a trip to the park or a game of ball.
* As soon as your child is old enough serve the family the same meal.  Then everyone is eating the same thing and there is no special or different foods.
* Sometimes life for children is too exciting to spend time eating.  Therefore it is important to make meal times a happy time for the family, when everyone sits down at the table together and chats about their day.
* It is common for a child to love a particular food one day and then refuse it the next. This can be difficult for parents, but if you simply accept that children’s appetites go up and down and that they may sometimes have strange preferences.
* Have only healthy foods available – if you offer high fat, sugar or salt foods in order to get them to ‘eat something’, they’ll start refusing healthier foods – especially when they know there are other options! Offering unhealthy treats as bribes might make them eat their meal but you are sending them mixed messages.  You want them to eat the healthy food but then offer treats.