If you have a fussy eater at home, you know the frustration of preparing a colourful, healthy meal, only for your child to wrinkle their nose and ask for their usual favourites. It can feel like a never-ending struggle, right? 

But don't worry—you're not alone in this. Nearly half of children go through a picky eating phase, usually peaking around age three. According to research, this is completely normal, and the good news is that it often gets better as they become more social, especially when they start preschool or school.

Looking to make mealtime fun and get your kid excited about food? We've got simple strategies to help you turn mealtime into an adventure, not a battle.

Ready to Turn a Picky Eater into a Food Lover? Here’s Your Guide!

Ready to turn mealtime from stressful to sensational? Check out Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on childhood obesity. Packed with easy, practical tips, this guide makes tackling picky eating a breeze and helps you serve up healthy, balanced meals your kids will actually enjoy.

From fun ways to introduce nutritious foods to fresh recipes and strategies, this book is a total game changer. Grab your copy of Healthy Parents, Healthy Kids today and start creating a positive, exciting food environment for your little ones!

What Makes Kids Fussy About Eating?

Figuring out why kids are picky eaters usually comes down to a few key reasons. Here’s a quick breakdown of what drives their food choices:

• Comfort in Familiarity: Kids love what’s familiar. New textures and flavours can feel overwhelming, and even a hint of bitterness might send them running back to comfort foods like pasta or chicken nuggets. These familiar favourites give them a sense of safety in a world of unknown tastes.
• The Need for Control: Food is a simple way for kids to take control. Saying ‘no’ to broccoli or swapping it for something they love feels like a win. This need for control is all part of their growing independence.
• Peer and Media Influence: Kids are easily influenced by what they see on TV or what their friends are eating. If they watch a character munching on pizza or candy, they’re more likely to resist healthier options.
• Sensory Sensitivities: Many kids are picky due to sensory sensitivities. Some might avoid foods because of their texture, while others are put off by strong smells like fish or spices. These sensory factors can have a big impact on their food choices.

6 Ways To Motivate A Picky Eater

With the right approach, you can turn food into something your picky eater looks forward to. Some strategies to help motivate even the fussiest eaters to try new things are discussed below.

Turn New Foods into Tasty Rewards

Who doesn’t love a little reward? Instead of forcing new foods, offer small treats or privileges when your picky eater is brave enough to take a bite of something new. It could be extra playtime, a sticker, or even the joy of picking out dessert. The key is to make trying new foods feel like a win. Just make sure the rewards are fun and motivating, and watch how quickly they start getting curious about what's on their plate.

Make Mealtime a Fun Experience

If sitting down to eat feels like a chore, no wonder your little one isn’t excited! Liven up the atmosphere by playing fun music, letting them help set the table, or even creating a themed dinner night, like Taco Tuesday or Sushi Sunday. A relaxed, enjoyable environment can make them more willing to take a chance on new foods. The more positive the vibes around the table, the more likely they’ll be to try something different—even if it’s just one tiny bite at first.

Create Food Challenges

Create mini food challenges, like tasting a new fruit or veggie each week, or play ‘food bingo’ where they try different textures and flavours. You could even start a ‘taste test’ game where they guess what food they’re eating while blindfolded. Kids love games, and this can add a sense of adventure to eating that may just inspire a few brave bites. Plus, when food becomes fun, it’s no longer about pressure; it’s about playing.

Celebrate Every Bite with Positivity

A little praise goes a long way. Each time your picky eater tries something new, shower them with encouragement and positive vibes. Whether they love it or not, the effort is what counts, and reinforcing that can help build their confidence in exploring new foods. You can even get the whole family in on the celebration, whether clapping, cheering, or giving out high-fives for each new bite.

Set Fun Food Goals

Instead of pressuring them, set fun food goals together. Maybe it’s trying a new food every week or building a plate with all the colours of the rainbow. Let your child feel involved in the process, and they’ll be more eager to try something different. Make it even more exciting by creating a reward chart where they earn a prize for hitting certain milestones, like trying five new foods in a month.

Sneak Healthy Snacks into the Routine

Healthy snacks don’t have to be boring. Offer colourful, bite-sized veggies with fun dips or fruit smoothies in funky cups. Having a variety of healthy options available as snacks can help expose your child to new flavours without the pressure of mealtime. In addition, snack time is the perfect opportunity for them to explore foods at their own pace, making them more comfortable with unfamiliar tastes.

Final Thoughts

Recognising the reasons behind picky eating and implementing some effective strategies can help create a positive dining experience for your children. The goal is to make food less intimidating and encourage curiosity about new flavours and textures. With patience and creativity, you can help your picky eaters develop a broader appreciation for different foods.

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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.