5 Tips to Overcome Fussy Eating
In a perfect world, all parents would be able to offer a plate of food to their child and watch them happily munch away at their breakfast, lunch and dinner. Sounds like bliss, right?
As wonderful as that daydream sounds, reality often paints quite a different picture for most families. Realistically, many children are fussy eaters in one way or another. While this can certainly be frustrating for parents, it’s important to remember that fussy eating is usually just a phase and is simply part of a child’s development. By trying to take control of what they eat, a child is exploring their environment and attempting to assert their independence. While this can be tough for a parent to stomach (literally!), there are a few strategies you can keep in mind when it comes to maintaining your sanity and helping your child through their fussy eating chapter.
1. Relax.
Yep, you heard me. Take a deep breath and relax. While nobody is denying that picky eating can test even the most patient parents, there are far worse things in life that you could be dealing with. Remember, we’re talking about reality here.
Picky eating is completely normal in children and can strike at any stage of development. You are not alone in this battle and there is no reason to blame yourself – It’s just something that kids do. Also keep in mind that the less attention you pay to your child’s picky eating, the more likely they are to move through this phase and simply one day forget about those “nasty carrots”.
2. Slow and Steady
Recent studies have proven that a child will typically refuse a “new” food up to TWENTY times before giving it a go. I realise that number seems completely daunting and, well, downright exhausting, but don’t panic just yet, there are plenty of easy ways to introduce new foods to a child.
Let’s take cauliflower for example. If you want your child to start eating cauliflower, have it make a regular appearance on the dinner table before asking them to try a piece. Familiarity is key for a lot of children when it comes to them accepting new foods, and it’s often helpful for them to see other people eating the same food too. Perseverance will be your best friend here. Ask them to try just a small amount of cauliflower and don’t push it any further if they don’t like it. Acknowledge and praise their efforts to set a positive example, and give it another go in a few days.
3. Make it a Team Effort
If you plan on spending your Saturday afternoon preparing meals for the week ahead, invite your child to join you. I don’t just mean baking cookies or icing those cupcakes, I mean full blown meal preparation. By doing this, your child is learning to develop an understanding of not only the amount of time and effort that goes into preparing meals for the family, but also the different skills that are involved.
Encourage your child to assist with simple decisions such as the type of vegetables that will be cooked or the flavour of sauce that will be included in the meal. Allowing this responsibility and autonomy not only takes the pressure off you, but also increases their interest in the dish as it gives them a sense of pride in the final product.
4. Stick to Routine
A good way to overcome fussy eating is to implement a structured meal routine. Where possible, serve snacks and main meals around the same time each day. Let your child know that there will be no alternative meals provided to those that are structured, ensuring that they take advantage of the opportunity to eat when they are hungry.
Let your children know of your expectations when it comes to meals, particularly in terms of their behaviour and contributions. For example, your child may be expected to set the table before a meal or pour a jug of water for the table. In the same way that you set these rules, be sure to set (appropriate) consequences if your child does not take part. These small guidelines make a big difference when it comes to children respecting you and your expectations of mealtimes.
5. Set a Good Example
Your children learn and mirror more behaviours from you than you will ever know. If you show a willingness to eat a variety of healthy foods and incorporate a balanced diet into your lifestyle, your child will be more likely to follow suit.
A common “blunder” by many parents is to offer dessert as a reward to their child for eating their main meal. This not only sends the message that dessert is the “best” meal, but may also increase their appetite for sweets and unhealthier choices, and decrease their appetite for wholesome substitutes. Instead, ensure all dessert options are nutritious and offer them alongside the main meal, rather than a pre-bedtime “treat”.
All children hold the potential to associate foods with positive experiences.
Whatever method you choose, try to stick with consistent strategies to give your child the best chance of changing their habits and learning to love their food in the same way that we do. If you have any additional tips or tricks of your own when it comes to fussy eating, feel free to shout them out! We’re all in this together.
Until next time,
Em
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