How to Cope with a Fussy Eater

​If you have a child who is a fussy eater, mealtimes can be frustrating and concerning. As a parent, you naturally want your child to eat a healthy, balanced diet. When they refuse foods or have an extremely limited diet, it’s worrying. However, there are ways to manage fussy eating without regular conflict or anxiety. 

Understand Picky Eating

Firstly, it’s important to understand that fussy eating is very common in young children. Up to half of pre-schoolers go through a picky eating phase where they reject foods they once ate happily. Growth spurts, developmental changes and asserting independence can all affect appetite and willingness to try foods. It’s usually just a phase - not a sign of serious problems.
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Be aware that mealtimes can be challenging if you are caring for foster children from fosteringpeople.co.uk. Some foster children have not experienced mealtimes sitting at a table or even using cutlery, so you must be patient and understanding of their needs. Speak to your social worker if you need advice. 

Stay Calm and Patient

​Mealtimes will go smoother if you remain calm and patient. If you feel anxious or angry at rejection of food, your child will likely pick up on this, making mealtimes tense. Take a deep breath and remind yourself this is normal. You choose which healthy foods to offer – let your child choose how much to eat without pressure. 

Involve Your Child

​Involving fussy eaters in preparing meals can make them more interested in trying the finished dish. Let them help wash veggies, stir mixes and decorate plates. You could also take them food shopping and let them choose a new fruit or veggie to try. Empowering children and making food fun is key.

Offer a Little and Often

​Don’t overload your child's plate at mealtimes. This can be off-putting. Start with small servings and let them ask for more if still hungry. You can also try offering small healthy snacks often through the day, rather than fixating on set mealtimes. Mini portions throughout the day may be less overwhelming.  

Hide Veggies

​Hiding extra veggies in meals can be an easy way to boost nutrition. Grate vegetables like carrots, courgettes and cauliflower into dishes like pasta sauce, stews, rice mixes and smoothies. You’ll barely notice but your child will get an extra veggie boost. Just don’t go overboard or they may detect something is different. 

Find Flavor Matches            ​

Observe what flavors your child does enjoy, and use these to make veggies and healthy dishes more appealing. If they love cheese, a light sprinkle can make broccoli more enticing. If they enjoy sweet flavors, roasted veggies with a touch of honey or maple syrup may tempt them. Find flavor combinations that work.

Offer Choices

Giving reasonable options can help fussy eaters take some control at mealtimes. Ask if they’d prefer sweet potato or standard fries, red or green peppers, or white or wholemeal bread. Having input makes children more likely to then try the items they selected. But don’t overwhelm with too many choices.
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Managing fussy eating isn’t easy but understanding phases, staying flexible and making food fun rather than a chore will help enormously. Trust your instincts too – if you have ongoing serious worries about restricted intake, do speak to your health visitor.