We've all been there: one day, your little one loves a certain food, and the next, it's as if it was never even part of their world. Picky eating phases can be frustrating, but they're totally normal, especially in toddlers and young children. It is common in childhood, with studies showing picky eating affects anywhere from 8% to 50% of kids.

The key to surviving these phases is not only patience but also a few practical tricks to encourage healthier eating habits. So, let’s dive in.

From Fussy to Fuelled: Support Your Child Through Picky Phases

If you're stuck in a picky eating phase and noticing your child’s energy dipping, you’re not imagining it—limited diets can leave kids missing out on key nutrients. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s leading childhood obesity expert, offers practical, science-backed strategies to broaden your child’s palate and support steady energy, focus, and growth. It’s not just about surviving fussy mealtimes; it’s about helping your child thrive.

Want to turn food battles into balanced meals? Grab your copy of Healthy Parents, Healthy Kids today.

8 Tricks to Handle Picky Eating Phase

When you're stuck in the picky eating phase, it can feel like every mealtime is a negotiation. But with the right approach, you can take the pressure off both you and your child. These tried-and-tested tricks aren’t about forcing food. They're about creating a positive, low-stress environment that encourages kids to explore new flavours at their own pace.

Stick to a Regular Meal Schedule

A regular mealtime routine is essential to helping picky eaters. Kids thrive on consistency, and knowing when to expect their meals can make a big difference. Studies show that regular mealtimes can help promote better eating patterns in children. Try to serve meals at the same times every day, and avoid letting snacks interfere with meals to help your child stay hungry and ready to eat.

Offer Small Portions

You might think that offering large servings will get your child to eat more, but small portions are actually more appealing to picky eaters. It’s less overwhelming, and it gives them the chance to ask for more if they’re still hungry. 

According to experts, smaller portions help kids feel less pressure to eat everything on their plate, which can reduce food refusal. Plus, they’re more likely to try new foods when they’re not looking at a mountain of it!

Stay Calm and Patient

Let’s face it: it’s hard to stay calm when your child refuses to eat something they loved just yesterday. But staying patient and calm is key. If you react negatively, it might make your child associate mealtime with stress, which can lead to even more picky behaviour. Experts recommend being patient and not forcing kids to eat, as this can make them more resistant to trying new things.

Serve New Foods with Familiar Ones

Introducing new foods can be a game changer, but it’s all about the mix! Serve the unfamiliar alongside foods your child already enjoys. Kids are more likely to try new foods when they’re paired with their favourites. Start by offering small amounts of new food, and gradually increase the portions as they get used to the flavour and texture.

Avoid Distractions at Mealtime

It might be tempting to hand over the tablet at mealtimes, but that habit can mess with healthy eating. A study found that children who regularly watched television during meals consumed more discretionary foods, like sweets and snacks, compared to those who didn't have screens at mealtime. This suggests that screen time during meals may distract children from recognising their natural hunger and fullness cues, potentially leading to overeating. 

Creating a screen-free mealtime environment allows children to focus on their food, helping them better listen to their bodies' signals and develop healthier eating patterns.

Make Meals Fun And Engaging

Who said healthy eating has to be boring? Kids love fun shapes, colours, and a bit of creativity at mealtime! Try cutting fruits and vegetables into fun shapes, making faces with their food, or arranging their plate like a colourful masterpiece. This can make food feel less intimidating and more exciting. 

Also, a study shows that when fruits and veggies look more appealing, kids are more willing to try even the ones they don’t usually like, and they end up eating more of them, too.

Be A Role Model

If you want your child to enjoy a variety of foods, you need to be a role model. Kids often mimic what they see, so if they see you enjoying healthy foods, they’re more likely to follow suit. Children are more likely to try fruits and vegetables if they see their parents eating them. So, eat those greens, and don’t be afraid to show a little enthusiasm about your meals!

Involve Kids In Food Choices

Kids love being in control, so why not let them help decide what’s for dinner? Whether it's choosing between a couple of veggies or helping to mix up the ingredients, involving kids in the meal-planning process can boost their interest in food. Research shows that children are more likely to eat foods they’ve helped prepare, so get them involved in age-appropriate tasks in the kitchen.

Want to dig deeper into your child's picky habits? Check out this guide on five common eating behaviours and how to tackle each one with confidence.

Final Thoughts

Picky eating phases are just that—phases! With patience, consistency, and a little creativity, you can help your child develop a healthier relationship with food. Try out these tricks, keep a positive attitude, and remember that it’s totally normal for kids to be picky eaters from time to time. Keep things fun, stay calm, and soon enough, you’ll see your little one branching out and trying new foods like a pro.

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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.