How to Help Your Fussy Eater: Tips and When to Seek Support
If you’re the parent of a fussy eater, you’re not alone! Many children go through phases where they refuse foods or stick to a handful of “safe” meals. It can be stressful, but there’s often an underlying reason—and plenty you can try to help. Here are six tips to encourage adventurous eating, plus what to do if the fussiness persists.
Six Top Tips to Encourage Your Fussy Eater
Make Food Fun - Present meals in creative ways—think veggie faces on a plate or rainbow-coloured skewers. Fun presentations can make even the most “boring” foods more appealing to kids.
Involve Them in the Kitchen - Kids are more likely to try foods they’ve helped prepare. Get them involved in simple tasks like washing veggies, stirring a pot, or decorating a pizza.
Stick to Small Portions - Large portions can overwhelm children. Serve bite-sized pieces of new foods alongside familiar favourites. A “no-pressure” tasting approach often works wonders.
Lead by Example - Children mimic what they see. If you’re eating a wide variety of foods and enjoying them, they’re more likely to give them a try.
Repeat Exposure - Don’t give up on a food after one refusal. It can take up to 15 tries before a child accepts a new taste or texture.
Create a Calm Mealtime Atmosphere - Avoid pressuring or bribing your child to eat. Keep meals relaxed and positive—less stress means they’re more likely to explore their plate.
What If the Fussiness Persists?
Sometimes picky eating goes beyond a phase. Persistent fussiness may be linked to underlying health issues such as:
Food intolerances: Common culprits include dairy or gluten, which can cause discomfort and make kids avoid certain foods.
Nutrient deficiencies: Low zinc levels, for example, are often associated with poor appetite.
Microbiome imbalances: Antibiotic use, C-section births, or digestive issues can disrupt gut bacteria, affecting how a child digests and enjoys food.
Oral sensitivities: Textures or strong flavours might overwhelm sensory-sensitive children.
6 Food Ideas for Fussy Kids:
Hidden Veggie Pasta Sauce - Blend carrots, courgettes, spinach, and tomatoes into a smooth, rich pasta sauce. Serve over their favourite pasta with a sprinkle of cheese.
Veggie-Packed Smoothies - Combine banana, berries, spinach (or kale), and a some milk and yogurt. Add a teaspoon of nut butter or oats for extra creaminess and nutrients.
Cheesy Cauliflower Nuggets - Mix mashed cauliflower with grated cheese, breadcrumbs, and an egg to form nuggets. Bake until golden for a healthy finger food option.
Sweet Potato Pancakes - Use mashed sweet potato in pancake batter for a naturally sweet and nutrient-dense breakfast or snack. Top with a little maple syrup or yogurt.
Homemade Veggie Meatballs - Combine ground meat with finely grated veg like carrots, courgettes, broccoli and onions. Bake or fry and serve with a dipping sauce or pasta.
Butternut Squash Mac & Cheese - Puree roasted butternut squash and mix it into a creamy cheese sauce for mac and cheese. It adds a subtle sweetness and a nutritional boost.
Banana Oat Muffins with Hidden Seeds - Mash ripe bananas and mix with oats, eggs, and a sprinkle of flaxseeds or chia seeds. Bake into muffins for an easy, nutritious snack with hidden fibre and healthy fats.
Chocolate Banana Smoothie - Blend 1 banana, 1 teaspoon of cacao powder, a handful of spinach (they won’t taste it!), a spoonful of nut butter, and a splash of milk or a dairy-free alternative.
When to Seek Help
Contact your GP if you notice any of the following:
Difficulty swallowing
Slow growth or delayed development
Frequent vomiting or diarrhoea
Crying during meals, suggesting pain
Trouble chewing food
Signs of autism, such as anxiety, aggression, sensory sensitivity, or repetitive behaviours
Final Thoughts
Remember, fussy eating isn’t your fault—every child has their own unique preferences and challenges. You're not alone in this, with patience, understanding and the right approach, things can improve. It's a journey and it's okay to take it one step at a time. If you’d like more guidance follow me on instagram https://www.instagram.com/cerigore_nutrition/
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for any health concerns, before starting any supplements, or making significant changes to your diet, particularly if you are taking any medication.
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