Some kids eat like they've got a personal chef. Others act like broccoli is out to ruin their lives. If your child is firmly in the second camp, you’re not alone. Almost half of all kids go through a picky eating stage. And while some grow out of it, about 1 in 4 carry those picky habits into later childhood.

The tricky part? Picky eating isn’t just about refusing green stuff; it can also mess with nutrition, make mealtimes a headache, and lead to arguments over chicken nuggets for the fourth night in a row. Let’s take a look at the telltale signs your little one might be in a long-term relationship with fussy eating.

Tired of The Mealtime Struggles? It’s Time to Find Solutions! 

If mealtimes are turning into daily battles, it’s time to switch things up. Healthy Parents, Healthy Kids by Dr Nick Fuller, Australia’s expert on childhood obesity, is packed with practical tips and smart advice to help your child develop a better relationship with food. Say goodbye to picky eating and hello to enjoyable family meals.

Stop the stress and start creating healthier, happier mealtimes today. Grab your copy of Healthy Parents, Healthy Kids now.

10 Signs Your Child Is a Picky Eater

Picky eating can show up in different ways. Some signs are easy to spot, while others are more subtle. Below are signs to look out for if you think your child might be a picky eater.

Refuses To Eat New Or Mixed Foods

New food? Nope. Food touching other food? Absolutely not. This is a classic sign of picky eating, known as food neophobia (basically, fear of new foods). Kids with food neophobia tend to eat less fruit and veggies than their more adventurous mates.

Eats Only A Select Few Favourites

Some kids run on a tight menu: toast, nuggets, plain pasta, repeat. If they’re cycling through the same 10–15 foods every week, that’s a red flag for picky eating, and they might be missing out on key nutrients.

If that sounds familiar, you're not alone. Check out this article with recipes that can help improve your child’s eating diversity.

Avoids Certain Textures Or Colours Of Food

The squish of a banana. The stringiness of melted cheese. The dreaded green bits. Picky eaters are often texture detectives, and even the colour of a food can set off the drama. Sensory sensitivity is common in kids and can play a big role here.

If your child has trouble with new textures, these tips could help. Give these ideas a go to make trying new textures easier for them.

Shows Anxiety Or Distress At Meal Times

If dinner turns into a stress-fest — crying, gagging, or plain old refusal — that’s more than just fussiness. A study found that kids with picky eating habits often show more food-related anxiety, especially if they feel pressured to eat.

Leaves Food On The Plate Regularly

You serve the meal. They eat one bite. Everything else is left behind like you tried to feed them a shoe. If this happens often (even with foods they used to like), it could signal picky eating or control issues around food.

Expresses Dislike For Entire Food Groups

“No vegetables ever again” might sound funny the first time. But if it becomes a firm no to dairy, protein, or anything that grows in the ground, their diet could end up lacking big-time. Picky eaters typically get significantly less fibre, iron, and vitamin E than other kids.

Eats Different Foods Than The Rest Of The Family

If you’re making two (or three) dinners every night because your child won’t eat what you eat, that’s a sign they’re in a food bubble. Shared meals help normalise new foods, even if they just poke at it at first.

Has A Limited Variety Of Accepted Foods

Most kids should be eating 20–30 different foods each month. If your child’s ‘yes list’ is tiny and not growing, they might not be getting the variety their body needs to grow and thrive.

Shows A Strong Preference For Sweets And Processed Foods

If your kid would live off hot chips, crackers, and ice cream if given the chance, you’re not imagining it. Data shows Aussie kids get over a third of their daily energy from discretionary foods (snacky stuff), especially when they're picky.

Needs Food Prepared In A Specific Way

Cut the toast in triangles instead of squares? Suddenly, it’s inedible. While having preferences is normal, super specific requests every time they eat can point to rigid food rules, which often go hand-in-hand with picky eating.

Impact of Picky Eating on Children

Let’s be real — a few picky habits aren’t the end of the world. But long-term picky eating can mess with:

• Growth: Some picky eaters don’t get enough energy or nutrients to grow at a steady pace.
• Nutrition: Lower intake of iron, fibre, and zinc can impact things like immunity, digestion, and focus.
• Social stuff: Birthday parties, sleepovers, or school lunches can get tricky if they won’t eat what’s served.
• Your sanity: Making separate meals and tiptoeing around food aversions isn’t exactly relaxing.

How to Deal with Picky Eating

These strategies can make mealtimes smoother and introduce more variety without the stress.

Maintain A Routine For Meals

Kids love a good routine. Try to keep meals and snacks spaced out across the day so they come to the table actually hungry, not full of crackers from 20 minutes ago.

Offer Choices Within A Selected Group Of Foods

Give them options, but make it a win-win: “Do you want carrots or cucumbers?” Either way, they’re getting veggies. This gives them some control without turning dinner into a negotiation.

Avoid Pressuring Or Rewarding For Eating

Bribes and begging usually backfire. Studies show that pressuring kids to eat can make them dig their heels in even more. Keep it chill and keep offering — no drama.

Gradually Introduce New Foods

New food doesn’t need a grand entrance. Start small, as even a tiny taste counts. Most kids need 10–15 exposures to a food before they accept it. Patience is your superpower here.

Involve Your Child In Meal Preparation

Chopping, stirring, or even just washing veggies can make kids more open to trying what they helped create. It’s like food magic. Plus, they’ll feel more in control.

Set A Positive Example With Your Own Eating Habits

Kids copy what they see. If they see you eating a rainbow of foods (without making a fuss), they’re more likely to follow suit. Even if they don’t jump on the broccoli train right away, they’re watching.

Wrapping Up

If you’ve spotted a few of these signs in your child, you’re definitely not imagining things. Picky eating is super common, and while it can test your patience, it can improve with the right approach.

Keep the pressure low, the food variety high, and the vibe around the table relaxed. You’ve got this — even if dinner tonight is just another small step in the right direction.

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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.