Getting kids to eat their veggies can sometimes feel like a battle of epic proportions. Did you know that around 25% of 2-year-olds are considered picky eaters, refusing to try new foods or sticking to the same ones over and over? This common challenge raises an important question: How do you encourage a child who refuses to eat?

In this article, we've put together tips and strategies to turn mealtime into a positive experience for your family. Discover fun, practical ways to make eating enjoyable and engaging.

Revamp Your Family Dinners – Grab Your Guide Today!

Sick of those mealtime standoffs and eager to rediscover the joy of family dinners? Dr Nick Fuller’s book, Healthy Parents, Healthy Kids, is here to help! Packed with clever tips and tricks from Australia’s top expert on childhood obesity, this book shows you how to turn picky eaters into enthusiastic foodies. 

Wave goodbye to dinner dilemmas and say hello to tasty, healthy meals everyone will love. Snag your copy of Healthy Parents, Healthy Kids today and start creating fun, fuss-free mealtime moments!

10 Ways to Encourage a Child Who Refuses to Eat

Mealtime battles don’t have to be the norm. With a touch of creativity and the right strategies, you can make eating a fun and rewarding experience. Explore these 10 tips to help your child develop a healthy and happy relationship with food.

1. Understand Their Reasons 

Why might your child be turning up their nose at dinner? It could be anything from irregular eating habits or too many snacks to distractions like toys or tech at the table. Sometimes, they might even have sensory sensitivities or health issues causing discomfort. Understanding why your child is a fussy eater involves observing their eating patterns and reactions to identify the issue. Adjust meal times, cut back on snacks, or consult with a paediatrician to get to the bottom of it.

2. Create a Routine 

When kids go through the same routines repeatedly, their brains build stronger connections that help them feel safe and secure. So kids thrive on consistency, and mealtimes are no exception. Setting specific times for breakfast, lunch, and dinner helps regulate their hunger and appetite. A solid routine not only reduces resistance but also instils a discipline that can benefit other areas of their lives.

3. Get Them Involved in Cooking 

A study shows that letting kids help out in the kitchen can actually boost their veggie intake. So let your child wash fruits, mix ingredients, or pick recipes. This involvement can help spark their interest in the food they’re preparing and make them more likely to try new things. It’s also a great chance to teach them about nutrition and where food comes from.

4. Make Food Fun 

Create smiley faces with pancakes, colourful fruit skewers, or veggies in fun shapes. Try themed meals, like an ‘Under the Sea’ dinner with fish-shaped sandwiches and blue rice. Keeping mealtime exciting and varied can make trying new foods more appealing.

5. Offer Healthy Choices 

Give your child the power to choose by offering two or three healthy options. This way, they can assert their independence while you ensure they’re eating well. For example, let them pick between carrots or cucumbers for a snack. It’s a great way to introduce new foods without making them feel overwhelmed.

6. Eat Together

Kids are great at picking up on what their parents do. A study shows that leading by example is a game-changer for healthier eating habits. When they see their parents and siblings diving into a variety of foods with enthusiasm, they’re more likely to do the same. So, make family dinners a fun and positive experience! Gather everyone around the table as often as possible, serve up delicious dishes, and enjoy the time together. Chat about your day, share stories, or just savour the moment. It’ll turn mealtime into something your child looks forward to rather than dreads.

Want to make mealtimes a breeze? Visit our Education section for top tips on creating the perfect dining environment!

7. Minimise Distractions

Create a distraction-free dining zone to help your child focus on their meal. Turn off the TV, stash away electronic devices, and clear away toys from the table. This helps your little one tune into their hunger and fullness cues, making them more aware of their eating habits. A calm mealtime setting also gives everyone a chance to connect and enjoy each other’s company.

8. Praise Positive Behaviour

Whether it’s trying a new veggie or finishing their plate without fuss, shower your child with praise. Acknowledging their positive choices boosts their confidence and makes mealtime a lot more enjoyable. Focus on the good stuff and keep things upbeat. This will help your child be more excited to join in the fun.

9. Be Patient and Avoid Pressure

Patience is your best friend when dealing with picky eaters. Remember, kids’ appetites can vary from day to day, so don’t stress if they’re not gobbling everything up. Offer new foods alongside their favourites and let them try a small bite without any pressure. It might take a few tries before they warm up to new tastes, so keep the atmosphere light and relaxed. Over time, they’ll start exploring new flavours with more enthusiasm.

10. Consult a Professional

If you’re worried about your child’s eating habits or nutrition, don’t hesitate to seek professional advice. A paediatrician or dietitian can offer tailored advice and check if there are any underlying issues affecting your child’s diet. They’ll provide practical tips and reassurance to help ensure your child is getting the nutrients they need while developing healthy eating habits. 

For additional insights, check out our Resources section at Feeding Fussy Kids.

The Bottom Line

Turning mealtime struggles into moments of joy and connection is totally possible with the right approach. We’ve covered some great tips to turn eating from a struggle into a family-fun event. From understanding your child’s reasons for being a picky eater to creating fun, engaging family meals, these tips can make a big difference.

Patience and consistency are key in this journey. With a bit of creativity and persistence, you’ll help your child develop a healthier relationship with food and make mealtime something everyone looks forward to.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.