Understanding and managing fussy eating: A parent’s guide
If you’ve ever found yourself battling with your child over their plate of food at mealtime, you’re not alone; fussy eating is a common stage in many children’s lives. Let’s look at why it happens and some helpful tips for navigating these tricky mealtime moments.
The nature of picky eating
It’s perfectly normal for young children to be selective about their food. They might reject certain foods based on their taste, appearance, colour, or texture. For example, your child may adore bananas one day and refuse them the next. This pickiness is part of their growth and a way for them to explore the world around them and assert their independence. Also, children’s appetites can be unpredictable, varying with their rate of growth and activity levels. However, if your child is healthy and has enough energy to play and learn, they’re probably eating enough. Nonetheless, if they consistently eat a limited range of foods, consulting a healthcare professional might be necessary.
Here are several facts that can help you understand why children sometimes fuss about their food:
- Growth Cycles: Children’s appetites are affected by their growth cycles. At ages 1-6, it’s common for them to be very hungry one day and picky the next. Thankfully, as they grow older, many children become less picky eaters.
- Different Tastes: Children have different taste preferences compared to adults. Infants possess a heightened sensitivity in their palate compared to adults; foods with strong flavours or spices can potentially be too overpowering for their developing taste buds.
- Exploring the World: Children often find life too exciting to pause for meals, as they are busy exploring their surroundings. Equally, when they are tired, their interest in eating may also decrease.
- Testing Boundaries: Children learn by testing boundaries, including those related to food. Refusing food can be a way for them to assert independence.
How to introduce new foods and discourage fussy eating
If your child is hesitant to try new foods, these tips might help:
- Don’t give up too quickly: If your child refuses to try a new food, keep offering it during subsequent meals. It can take 10-15 attempts (or more) for children to become familiar with, accept, and enjoy a new food.
- Combine new and familiar foods: Try adding a small amount of the new food to something your child already enjoys, like mixing a small piece of broccoli with mashed potatoes. Gradually increase the amount of the new food at each meal.
- Make food fun: Engage your child by letting them help you in the meal preparation process. Ask them to assist you in picking recipes, gathering ingredients, washing fruits and vegetables, or helping with simple tasks like tossing a salad. When children help prepare their meals, they are more likely to be excited about eating what they’ve made. You can also make food more fun by cutting fruits and vegetables into shapes and offering a variety of colours, shapes, and sizes
- Creating a Pleasant Mealtime Environment: The atmosphere during meals matters for children trying new foods. Keep mealtimes fun and stress-free to encourage positive eating habits. Have meals at regular times and make them a happy social event. Serve your child small, manageable portions, and give them the same meal as the family, but in a size, they can handle
- Encourage eating with peers: Arrange for your child to share meals and snacks with other children. They might be more willing to try new foods when they see other children eating them
- Food Independence: Supporting your child’s sense of independence can help diminish fussy eating habits. Offer a variety of healthy options and let your child decide what and how much to eat. Limiting food choices to two or three can prevent them from feeling overwhelmed
- Stay calm: If your child refuses a certain food, stay calm and neutral as overreacting can turn mealtime into a power struggle. Staying relaxed promotes a positive and stress-free eating environment, not only for your child but also for the rest of the family at mealtime
At canopy Early Education, we ensure your children receive balanced and nutritious meals by following the Australian Guide to Healthy Eating, offering a delightful variety of foods from the five essential food groups to support their growth and well-being. We incorporate cooking activities for children in our curriculum, we encourage the children to participate in menu development and promotes self-help and independence through incorporating meals that the children construct themselves, such as sandwiches and tacos.
Reference source: raisingchildren.net.au
