A gentle way to support fussy eaters.

There is talk that in some circles 50% of parents identify their children as being fussy eaters.

Some are and some are not. But the question is, for little ones learning about food, how do we support them to develop a positive relationship with food which is not stressful to the greater family?

And, when is it really an issue and when should I seek support.

A gentle way to talk about fussy eating.

1. Begin with curiosity, not concern

When a child refuses a food, it can be tempting to focus on what they are not eating. Instead, become curious.

What is the child noticing about the food? Is it the colour, smell, texture, temperature or simply that it is unfamiliar?

Curiosity opens the door to understanding. Concern often closes it.

2. Remember that eating is developmental

Many children become cautious around food during early childhood.

This is not necessarily a sign that something has gone wrong.

Learning about food is a process, much like learning to read, ride a bike or make a friend.

3. A relationship with food comes before eating food

Children learn about food long before they taste it.

They learn through stories, conversations, gardening, shopping, cooking, observing and playing.

A child who isn’t ready to eat a carrot today may still be learning valuable things about carrots.

4. Remove pressure wherever possible

Pressure can be loud or quiet.

It might sound like:

• “Just one bite.”
• “Try it for me.”
• “You used to like this.”

Even well-meaning pressure can make children feel less safe around unfamiliar foods.

Instead, offer opportunities without expectations.

5. Exposure doesn’t have to happen at the dinner table

Some of the most powerful food learning happens away from meals.

When children plant seeds, wash vegetables, read stories about food, create food art or help prepare a recipe, they are building familiarity.

This is one of the reasons we love food education at The Golden Grove.

6. Let children use their senses first

Children often need time to explore food before they are ready to taste it.

Can they:

• Look at it?
• Touch it?
• Smell it?
• Cut it?
• Cook it?

These experiences are valuable forms of learning.

Not every food experience needs to end with eating.

7. Focus on connection

Food is more than nutrients.

Food connects us to family, culture, community and nature.

When we focus only on what children eat, we can miss the many other meaningful ways they connect with food.

8. Celebrate tiny steps

Progress is often quieter than we expect.

Perhaps a child:

• Picked up a mushroom for the first time.
• Smelled a herb from the garden.
• Helped stir a soup.
• Sat with a new food on their plate.

These moments matter.

They are often the building blocks of future confidence.

9. Think food literacy, not food compliance

Rather than asking, “How do I get my child to eat this?”

Try asking:

“What can my child learn about this food today?”

Food literacy includes understanding where food comes from, how it grows, how it is prepared and how it connects to our lives.

10. Trust that learning takes time

Children do not need to love every food immediately.

The goal is not perfect eating.

The goal is helping children develop confidence, curiosity and a positive lifelong relationship with food.

When we slow down and trust the process, we create space for that relationship to grow.

Here are a few other blog posts on our site that talk through fussy eating and some other strategies.

Should I be worried if my child spits out their food

Blog Post: How to use a learning bowl with fussy eaters

How do I get my kids to eat dinner: part 2

How to deal with fussy eaters in a cooking class

Byrne, Rebecca, Elena Jansen, and Lynne Daniels. “Perceived Fussy Eating in Australian Children at 14 Months of Age and Subsequent Use of Maternal Feeding Practices at 2 Years.” The International Journal of Behavioral Nutrition and Physical Activity 14 (2017): 123. PMC. Web. 20 Dec. 2017.