Dealing with a fussy eater can be a daily struggle, making parents and caregivers wonder what’s behind those picky habits. Why do some kids munch on everything while others stick to a super limited menu? What causes fussy eaters?Fussy eating is more than just taste; lots of factors play into it. If your child is a selective eater, understanding what causes fussy eating can bring relief and help you encourage healthier, more adventurous eating habits.Curious to learn more? Check out the causes of fussy eating and find practical tips to make mealtime more enjoyable for everyone.Transform Your Family Meals – Get Your Guide Now!Is mealtime becoming a daily hassle instead of a cherished family time? Turn things around with Dr Nick Fuller’s book, Healthy Parents, Healthy Kids. Dr Fuller, a top expert on childhood obesity in Australia, shares tips and advice to tackle picky eating and make meals everyone will love.Say goodbye to mealtime struggles and hello to delicious, nutritious dinners. Grab your copy of Healthy Parents, Healthy Kids today and start creating joyful family moments!Main Causes of Fussy EatingFussy eating often comes from a mix of developmental and environmental factors. It's usually just a phase that resolves by itself, not a permanent thing. Key reasons you should know about are:Sensory SensitivitiesKids can be picky about the texture, colour and flavour of foods. Some might avoid crunchy or soft foods, while others are put off by bright colours or strong flavours. Emotional and Psychological FactorsA child’s emotions and psychological state can really affect their eating habits. Bad experiences, like being forced to eat something they dislike, can lead to long-lasting food aversions. Stress or anxiety during mealtime can also reduce their appetite. Influence of Parents and CaregiversHow parents and caregivers act around food makes a big difference. When adults show excitement about different foods, it can motivate kids to try new things. Positive reinforcement and setting a good example can encourage kids to be more adventurous eaters. On the flip side, if parents express dislike for certain foods or seem anxious about their child’s eating habits, it can make the child more reluctant to eat those foods. Lack of Routine or StructureRegular mealtime routines help kids feel secure and more open to trying new foods. When meals and snacks are unpredictable, it can lead to erratic eating habits and contribute to fussy eating. How to Deal with Fussy EatersGetting a fussy eater to try new foods is about more than just convincing them to eat their veggies. It’s all about creating a fun and positive mealtime experience and making your child part of the process. Here’s how to get started:Establish a RoutineA consistent eating schedule can work wonders in managing fussy eating. When meals and snacks happen at regular times, it helps kids feel more secure and less anxious about food. Plus, it keeps their hunger cues in check, so they’re not too hungry or too full, which can make them less picky.Regular mealtimes also create a comforting routine. Kids start to expect and look forward to these times, which can make them more willing to try new foods. You can make this routine even more engaging by letting your child help set the table or chat about what’s on the menu for the day. Getting them involved turns mealtime into a fun and interactive experience, making them more open to eating what's served.Get Kids Involved in Meal PrepThis is a fun way to spark their interest in food and make mealtimes more exciting. Whether they’re rinsing veggies, stirring batter or even picking out recipes, getting their hands on the ingredients makes them more familiar with what’s on their plate. The more they interact with food, the less they’ll be wary of trying new things!Cooking together is also a great bonding experience. It teaches kids useful skills like following directions and measuring, and you can chat about the benefits of different foods along the way. When they help prepare the meal, they’re also likely to be prouder of their work and more eager to taste their creations.Looking for some fun recipes to try with your little chefs? Check out these awesome recipes that are easy, healthy and sure to be a hit with kids!Offer Choices Within LimitsOffering choices within limits is a clever way to get fussy eaters to try new foods while keeping meals balanced. Presenting two or three healthy options lets kids feel like they’re in control, without straying from nutritious choices. For example, asking if they’d prefer apples or bananas for a snack gives them a say while ensuring they’re still eating well.This approach helps reduce mealtime drama and makes kids feel their opinions matter. As long as the choices are all healthy, it subtly guides them toward making good food choices. Positive ReinforcementPositive reinforcement is your secret weapon for shaping your kids' eating habits. Celebrate every little win, like trying a bite of a new veggie or picking a healthy snack—without making a big fuss. Focus on the effort, not just the result. For instance, give a high-five for tasting something new, even if it’s not a hit. This way, kids start to see trying new foods as a win!Steer clear of criticism and negative vibes when they refuse food. No one likes a mealtime battle zone! Instead, keep things chill and positive. Your relaxed attitude helps them feel more comfortable exploring new tastes without the stress.Gradual Introduction of New FoodsIntroducing new foods doesn’t have to be a big deal. Start with tiny portions of something new alongside their favourites. This makes the unfamiliar less intimidating and helps them get used to new flavours and textures without the pressure of eating a whole plateful.So try to be patient and keep offering the new foods multiple times. Kids often need to see a new food several times before they’re ready to try it. Encourage them to interact with the food in fun ways, like smelling or touching it, to make it less scary.Want to know what new foods to try? Check out our Education section at Feeding Fussy Kids for great ideas!Creating a Stress-Free Meal EnvironmentMaking mealtime stress-free is key to getting fussy eaters to relax and enjoy their food. Keep meals calm and enjoyable, and focus on having a good time together rather than stressing over how much they eat. Ditch the distractions like TV and toys, so they can concentrate on their food and their hunger cues.Also, keep the conversation light and fun. You can chat about anything other than the food to keep the mood upbeat and relaxed. This turns mealtime from a potential battleground into a pleasant family moment.Need more tips on creating a positive mealtime environment? Our Resources page at Feeding Fussy Kids offers expert advice and practical ideas to make mealtimes enjoyable for everyone.Final ThoughtsGetting to grips with what causes fussy eaters is a game-changer for any parent or caregiver. Understanding what’s behind their picky eating—like sensory sensitivities, emotional responses, or even just the need for routine—lets you address mealtime challenges with a smarter approach. By addressing these factors, you can help your child build a healthier relationship with food and turn those stressful mealtimes into fun adventures. Just remember, patience and consistency are your best pals on this journey. With a little bit of both, you’ll help your child become a more adventurous and happy eater!Stay updated! Receive the latest strategies, professional tips, special discounts, and supportive insights right in your inbox.Click HereMeet Dr Nick FullerMy StoryAs 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.

As a parent, watching your baby approach each developmental milestone is exciting but can also be filled with challenges, especially when it comes to eating. One question that often surfaces is: When do babies become fussy eaters? Identifying and understanding the transition into fussy eating can be key to managing your child's nutrition effectively and ensuring that meal times remain a joy, not a struggle.To get answers and tips on how to stop your baby becoming a fussy eater, keep on reading.What Research Says About Babies Becoming Fussy Eaters Research indicates that around 20% of babies start showing signs of fussy eating by the age of 15 months. Many parents also notice their babies becoming more selective about their food around the age of six months, often coinciding with the introduction of solid foods. This stage is critical as their responses to different textures and types can shape their eating habits. For instance, those introduced to textured foods like lumps between six and nine months are less likely to develop strict food preferences or continue on puréed foods past their first birthday.Identifying Fussy Eating in BabiesRecognising the early signs of fussy eating is essential, as it sets the stage for addressing these behaviours effectively. Early identification not only simplifies dietary adjustments but also enhances the mealtime atmosphere for both babies and parents.Reluctance to Try New FoodsA sudden resistance to new tastes can often signal the onset of fussy eating habits. This reluctance is a common early warning sign that your baby might be narrowing their dietary preferences, which can impact their nutritional intake significantly. Addressing this early can help to reintroduce a broad range of tastes and textures. It also gently encourages your baby to accept varied foods without fear or distaste.For practical advice on how to handle this, you might find this video helpful as Emma Hubbard, an expert, explains techniques to make new foods appealing to your child.Preferring Certain Textures or ColoursIt’s not uncommon for babies to show preferences for certain textures or colours. However, when these preferences become rigid, they may restrict their willingness to explore a variety of foods. This behaviour limits their dietary variety and can be challenging to overcome without strategic interventions. Engaging your baby with a colourful plate of diverse textures can slowly modify their preferences, making meals more about exploration and less about limitations.Eating Only Certain Types of FoodsAdherence to a limited menu is a clear sign of fussy eating. When babies insist on eating only specific foods, it’s essential to gradually introduce new options to broaden their palate. Consider mixing favourite foods with new ones and presenting them in fun, appealing ways to encourage acceptance and curiosity over time. For more help, check out our resources at Feeding Fussy Kids.Pushing or Throwing Food AwayPhysical rejection of food, such as pushing away the plate or throwing food, is not just about mess-making; it's an expression of displeasure or disinterest in certain foods. Understanding this behaviour is key to modifying their mealtime experiences. By observing the circumstances under which these actions occur, you can better manage how they present food and make it less overwhelming and more inviting.Understanding the Causes of Fussy EatingIdentifying the root causes of fussy eating is as crucial as recognising the signs. Knowing why your baby might be hesitant to try new foods can provide insights into the best approaches for encouraging more diverse eating habits.Developmental PhasesBabies go through various developmental stages that can influence their eating habits. Awareness of these phases helps you adapt your feeding strategies to align with your child’s growth. For instance, during teething, babies might reject harder foods, or they may go through periods of neophobia (fear of new things) that can affect their eating.Want to understand these developmental phases? Click here for a quick guide. This video provides insights into how each developmental stage impacts eating behaviours and offers tips on adapting meals accordingly.Influence from Parents' Eating PatternsThe eating habits and attitudes toward food that parents exhibit can profoundly influence their children. If mealtime is stressful or if parents themselves are selective eaters, children often mimic these behaviours. Creating a relaxed, positive eating environment and being adventurous with food choices yourself can greatly influence your child’s willingness to try new foods.Early Experiences with FoodPositive initial experiences with a variety of foods can pave the way for fewer feeding issues later on. Conversely, negative experiences may predispose babies to become more selective eaters. It’s crucial to create positive, stress-free eating experiences from the start. Gentle encouragement, patience and avoiding force-feeding are key strategies that help in developing a healthy attitude towards a wide range of foods.Sensory SensitivitiesSome children are particularly sensitive to the texture, taste or smell of certain foods, which can lead to rejection. These sensitivities can be intense and may dictate their initial aversion to certain types of food. Offering a variety of foods in different forms such as smooth purées, soft chunks or engaging shapes can help mitigate sensory overwhelm and gradually desensitise their palate to diverse food qualities.Preventing Fussy Eating HabitsPrevention is key to managing fussy eating behaviours. Implementing effective strategies from the start can help mitigate the intensity and duration of fussy eating phases, promoting a healthier relationship with food as your child grows.Early Introduction to a Variety of FoodIntroducing a diverse array of foods early in your child’s eating journey is a strategic move that fosters acceptance and enjoyment of different flavours and textures. This variety is fundamental to developing a well-rounded palate. By exposing infants to a wide range of tastes, parents can significantly decrease the likelihood of fussy eating behaviours developing later on. Additionally, this practice helps in enhancing the child's nutritional intake and ensuring they receive a balance of essential nutrients from a variety of sources. It’s about making mealtime an exploratory experience, one that they look forward to with curiosity and excitement.To get started, this video demonstrates fun and engaging ways to introduce a variety of foods to young children.Creating a Positive Mealtime EnvironmentEstablishing a calm, positive mealtime environment helps shape children's long-term eating habits. It reduces stress and anxiety around eating and makes meals more enjoyable for everyone involved. A relaxed atmosphere encourages children to feel safe and comfortable at the dining table. Simple practices, such as keeping the environment free of distractions, engaging in pleasant conversations and ensuring a routine dining time, can significantly enhance the mealtime experience and set a lifelong pattern of healthy eating.Being a Role ModelDemonstrating a diverse and enthusiastic approach to eating can profoundly influence your child’s own eating habits. Parents who embrace a variety of foods inspire their children to do the same. When children see their parents enjoying a healthy salad, a spicy dish or a new exotic fruit, they are more likely to try and enjoy those foods themselves. This role modelling is powerful, impacting not just their current diet but their openness to culinary adventures throughout their lives. For inspiration on how to be a better food role model for your children, click here.Consistency and PatienceRegularly offering new foods without pressure allows children to explore at their own pace. Consistency in this approach, coupled with patience, lays the foundation for less stressful mealtimes and a healthier relationship with food. It’s important for parents to remain steadfast, not giving up after a child refuses a certain food once, but rather reintroducing it multiple times without making a fuss. Each exposure can reduce a child’s resistance and increase their comfort with new tastes and textures. This steady, gentle exposure is key to overcoming picky eating habits and helping children to develop a diverse palate with time.Exploring further? We recommend a wealth of external books, supportive websites and engaging groups specifically designed for parents navigating the journey of feeding fussy eaters. For tailored tips and innovative strategies, visit our exclusive 'Feeding Strategies Resources Page.' Here, you'll find specialised resources that empower you and your child to build healthy eating habits together. Start transforming mealtime challenges into opportunities for growth today!Final ThoughtsUnderstanding when and why babies become fussy eaters plays a crucial role in promoting healthy eating habits that last a lifetime. By introducing a range of textures and flavours at an early stage and maintaining a positive, stress-free eating environment, you can help your child embrace a diverse diet. Remember, consistency, patience and your own habits as a role model are fundamental in shaping your child’s food preferences. Embrace this journey with knowledge and confidence, knowing that these efforts will pave the way for your child's long-term wellbeing and enjoyment of food.Stay in the loop for more strategies, expert tips, exclusive offers and support!Click Here (Should be linked to your quiz / e-newsletter sign up form.)Meet Dr. Nick FullerMy StoryAs 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.

You’ve just survived another sleepless night, and now your 10-month-old refuses their favourite breakfast. Sound familiar? If you're nodding along, you're definitely not alone.Dealing with a fussy baby is a rite of passage for many parents. It’s not just about the sleepless nights or endless attempts to soothe them; it's the constant worry about your little one's well-being that’s truly draining.This guide is here to give you a peek into why your baby might be fussy and give you practical tips to deal with this tricky stage.Understanding Fussiness in BabiesFussiness in babies goes beyond occasional discomfort. It often shows up as excessive crying, irritability and a strong reluctance to eat or sleep consistently. These signs can be confusing and stressful for parents trying to differentiate between normal behaviour and potential distress or illness.The 10 to 12-month period is especially crucial in an infant's life due to intense growth and development. During this phase, babies hit significant milestones like crawling, standing and maybe even walking, along with developing social and emotional awareness. These rapid changes can be overwhelming and lead to increased fussiness.As babies start to form stronger personalities and preferences, their fussiness might increase when their needs or desires aren’t met or when they struggle to communicate their discomfort. The link between developmental leaps and fussiness is well-documented, indicating that these behaviours are often normal responses to the physical and cognitive changes happening during this time.When it comes to fussy eating, this can manifest as a refusal to try new foods, a preference for a limited range of familiar items or an aversion to certain textures or flavours. Fussy eating, also known as picky eating, is when a child shuns a wide range of foods, whether they're familiar or new. For babies and toddlers, this behaviour can be particularly challenging as their nutritional needs are critical for growth and development. Transform Your Family Meals - Grab Your Guide Today!Turn mealtime from a stress fest into a joy-filled family affair with our guide, Healthy Parents, Healthy Kids, written by Dr Nick Fuller, a top-notch expert in obesity research from the University of Sydney. This book is packed with practical tips and tasty recipes that will make dinner time a breeze.Say goodbye to mealtime meltdowns and hello to happy, healthy dinners everyone will love. Grab your copy now and start making family meals something you all look forward to!Common Causes of Fussiness in BabiesWondering why your little one suddenly turns into a fussy bundle of joy? It often comes down to a few usual suspects that many parents face. Figuring out these triggers can help you calm your baby and make those fussy moments a bit less frequent. Here’s a rundown of what might be behind your baby's crankiness:Teething TroublesTeething can be a real pain—literally! As those tiny teeth start making their grand entrance, your baby might become extra grumpy and lose interest in their meals. Watch out for drool, swollen gums and a new obsession with chewing on everything in sight. Growth SpurtsGrowth spurts are like a mini-party for your baby’s body, but they can make for one tired and hungry little person. During these times, expect your baby to be hungrier and wake up more often at night. It’s all part of their body’s way of fueling those rapid growth spurts. Separation AnxietyAround 10-12 months, your baby might start feeling a bit anxious when you're not around. This is known as separation anxiety and is a totally normal part of their emotional development. As they grasp the idea that you can leave and come back, they might get a bit upset, especially during bedtime or when left with someone new.Digestive DilemmasGas, reflux and constipation are common culprits that can lead to fussiness. As your baby’s digestive system matures, they might react to formula changes, new foods or even your diet if you’re breastfeeding. Look for signs like bloating, hard stools and changes in feeding habits to spot digestive discomfort.Practical Tips for Coping with a Fussy BabyManaging a fussy baby can feel like you’re on a wild goose chase with no clear direction. The good news is that there are effective ways to address common sources of fussiness.Comfort Measures for TeethingTeething can turn your baby into a grumpy little gum chewer. Help ease their discomfort with these tips:Cold Teething Toys: Pop these toys in the fridge to give your baby’s sore gums a cool, soothing treat. The chill helps numb the pain and provides some much-needed relief. Just make sure the toys are freezer-safe and baby-friendly.Teething Gels: Before reaching for those teething gels, chat with your pediatrician. They can point you to safe and effective options for your baby’s teething stage.Managing Growth SpurtsGrowth spurts can make your baby hangrier than a bear with a sore head! Here’s how to manage:Frequent Feedings: Instead of giving larger amounts at each feeding, try increasing the number of feedings. This helps keep their hunger in check without overloading their little tummy.Nutrient-Rich Foods: Whether it’s breast milk, formula or solids, make sure your baby’s diet is packed with nutrients. Focus on iron-rich foods and balanced meals. For meal ideas, check out these tasty options.Addressing Separation AnxietyWhen your baby starts showing distress because you’re out of sight, it’s time to tackle separation anxiety:Routine and Consistency: A regular schedule for meals, naps and bedtime gives your baby a sense of security. It’s like their very own predictable mini-world.Comfort Objects: A favourite toy or blanket can provide a comforting touch, especially when you're not around. These little buddies can be a huge help during naps and bedtime.Alleviating Digestive DiscomfortDigestive issues can turn your baby’s tummy into a cranky mess. Here’s how to ease their discomfort:Gentle Tummy Massage: A soft, circular massage on your baby’s belly can help ease gas and promote digestion. Just be gentle and watch for signs of comfort.Diet Adjustments: If your baby is eating solids, try adding easy-to-digest foods to help with constipation or other digestive troubles. Consult with your paediatrician before making big changes to their diet. For some fun and easy recipes, check these out.Creating a Calm Feeding EnvironmentA peaceful mealtime can do wonders for a fussy eater:Minimise Distractions: Feed your baby in a quiet, calm space to help them focus on their meal without being overwhelmed by too much going on around them.Patience and Persistence: Staying patient and consistent will help you and your baby get through these fussy phases. When to Seek Professional HelpIf your baby is refusing to eat for extended periods, losing weight without a clear reason or crying non-stop, these could be signs of something more serious. Watch out for other red flags like fever, persistent diarrhoea or vomiting—these require immediate medical attention to prevent dehydration and tackle any possible infections.If you spot any of these red flags or if the fussiness seems out of control, it’s a good idea to consult a pediatrician. Even if things don’t seem dire but you’re feeling overwhelmed or worried about your baby’s development, getting advice from a child nutrition expert or paediatrician can offer peace of mind. They can help determine if your baby’s behaviour is just part of growing up or if there’s something more to address. For extra tips and support, check out our Resources at Feeding Fussy Kids, specially designed to help parents navigate their little ones’ eating habits.The Bottom LineHandling a fussy baby might sometimes feel like you're climbing a never-ending hill on your own, but don’t forget—this phase is both normal and temporary. The tips in this guide aren't just ideas; they're tried-and-true methods that can make your day-to-day life a lot easier. As you give these strategies a go, keep in mind that patience and consistency are key. With the right approach, you’ll create a happier, calmer space for both you and your little one.Join our mailing list for professional guidance, exclusive discounts, essential tips, and dedicated support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Ever tried getting a kid to eat their veggies and felt like you were negotiating with a tiny, stubborn diplomat? Welcome to the world of fussy eating! But what does 'fussy eater' mean? It's a common term tossed around by parents who’ve spent countless mealtimes pleading, bribing and occasionally tearing their hair out trying to get their kids to eat something—anything—besides chicken nuggets and chips.Fussy eating goes beyond just being picky; it’s a real challenge for many families. From endless negotiations at the dinner table to the frustration of perfectly good meals going uneaten, dealing with a fussy eater can make mealtimes a real test of patience. But you’re certainly not the only one facing this struggle, and we’re here to help you understand what it all means and how you can navigate through it without losing your cool. What is Fussy Eating?Food fussiness is when someone eats a really small range of foods and refuses both their usual favourites and new options. This pickiness isn’t just about having a few favourite snacks; it’s a whole deal of avoiding new foods based on their texture, smell or how they look. These food quirks can make mealtime feel like a mission, and they often start in childhood and can stick around into adulthood. It can limit what you eat and even make social meals a bit tricky. But here's a key point: fussy eating is different from eating disorders. While both can shake up your eating habits, eating disorders like anorexia or bulimia come with serious mental health issues, intense fear of weight gain and major distress. Fussy eating, on the other hand, is all about avoiding certain foods without the same level of emotional or psychological turmoil.Turn Mealtimes into a Blast—Grab Your Book Now!Are mealtimes with your kids feeling more like a high-stakes negotiation than a fun family gathering? It’s time to change that! Discover how to turn your dinners into delightful moments with Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on obesity. This book is packed with practical tips and expert advice to help you tackle picky eating and whip up meals everyone will love.Don’t miss out on transforming your dining experience into quality family time! Grab your copy today and start enjoying relaxed, fun mealtimes.Signs of a Fussy EaterSpotting a fussy eater can help address their picky eating habits. Here’s what to look out for:Sticking to What’s Safe Fussy eaters usually have a tiny menu of ‘safe’ foods. Think white pasta, plain bread or bland fruits and veggies. Anything outside this comfort zone? Forget it! This picky pattern can make meals out and food made by others a real challenge.Fear of New FoodsIf the thought of trying something new sends your little one into a tizzy, they might be dealing with neophobia—a term for food fear. It’s not just disliking new foods; it’s a full-blown aversion that can make social meals and trying new dishes a real hurdle.Limited Food VarietyA fussy eater’s diet often looks like a list of just a few foods, which can lead to missing out on important nutrients. This can impact their energy levels and overall health, especially in kids and adults who need a range of vitamins and minerals.Eating Very Slowly or Very QuicklyIf your fussy eater gobbles down food in a flash or takes ages to finish, it might be tied to their discomfort with food. Quick eaters might be trying to escape an unpleasant meal, while slow eaters could be dealing with issues like texture or temperature.Texture and Colour AversionA lot of fussy eaters have strong feelings about textures or colours. They might avoid slimy foods, crunchies or anything green. These picky preferences can make creating a balanced diet a bit tricky.Mealtime MeltdownsMealtime can turn into a scene from a drama when a fussy eater is involved. Tears, tantrums or high levels of anxiety over disliked foods can make eating a stressful experience and lead to negative associations with mealtime.Physical ReactionsSome fussy eaters have extreme reactions, like gagging, when trying new foods. These intense responses can be tough for everyone involved and might need a gentle approach to make new foods less intimidating and more manageable.Fussy Eating in ChildrenFussy eating is a common part of growing up where kids start to flex their independence, often through their food choices. While it can be frustrating for parents, it’s usually a normal developmental phase. Let’s explore the reasons behind kids' picky eating habits.Developmental Stages As kids grow, their willingness to try new foods can swing wildly. Toddlers, for instance, might use their newfound independence to push back on what they eat. However, picky eating is usually just a passing phase and a normal part of growing up for preschool kids. By the time they hit school age, their social circles and experiences might make them more open to trying different foods.Parental Influence and Mealtime BehavioursHow you handle mealtimes can make a big difference. Creating a positive, stress-free eating environment and using a bit of patience can encourage good eating habits. On the flip side, putting pressure on kids to eat certain foods or having a tense atmosphere can make them even pickier.Sensory Sensitivities Kids often react strongly to the texture, colour or smell of foods. That’s why you might see them rejecting anything too crunchy, mushy or smelly. These sensory sensitivities are more intense in children and can really drive their fussy eating habits.Health Issues Influencing AppetiteEven minor health issues like a sore throat or allergies can make kids fussier about food. If something doesn’t feel right, certain textures or flavours might become unappealing, leading to temporary picky eating.Fussy Eating in AdultsThink picky eating is just a kid thing? Think again! Fussy eating in adults is often misunderstood and can lead to some awkward moments at family dinners or social gatherings. Unlike kids, who get a pass for their picky habits, adults are expected to have it all figured out. This can make it tough for adults to acknowledge their restrictive eating habits and seek help. Lifestyle and Routine ChangesBusy schedules and hectic routines often lead adults to stick to quick and easy meals. When life gets crazy, it’s tempting to just repeat those same go-to dishes, turning convenience into a habit and fussy eating into a way of life.Emotional and Psychological FactorsStress and anxiety don’t just mess with your mind; they can mess with your eating habits too. Whether it’s stress eating or being super picky, emotions play a big role. In addition, bad food experiences, like food poisoning or choking, can leave a lasting mark and make some foods forever off-limits.Health-Related IssuesSometimes, it’s not just about being picky. Health conditions like irritable bowel syndrome can force adults to avoid certain foods to keep symptoms at bay. What looks like fussiness might actually be a necessary part of managing a health issue, even if it seems overly selective to others.Social and Cultural InfluencesWhat we eat can be heavily influenced by social and cultural norms. Peer pressure and cultural expectations can shape eating habits, sometimes limiting dietary variety. Avoiding certain foods for religious reasons or sticking to what’s popular in your social group can reinforce fussy eating patterns.To dig into the real-life stories of picky-eating adults, check out this research.Strategies to Deal with Fussy Eaters Dealing with fussy eating takes a mix of patience, clever tactics and sometimes a bit of professional advice. Some practical strategies to help you out are:Create a Positive Mealtime Environment Make mealtimes relaxed and enjoyable rather than stressful. Skip the pressure and focus on keeping the atmosphere light and sociable. This positive vibe can subtly encourage adventurous eating without any direct confrontation.Introduce New Foods GraduallyEase into new foods by adding small amounts next to their favourite dishes. No pressure, just a gentle nudge. Over time, this can help fussy eaters get used to new foods and become more willing to give them a try.Get Them Involved in Food PrepBring the fussy eaters into the kitchen! When kids (or even adults) help with cooking, they feel proud of their creations and are more likely to taste what they’ve made. It’s also a fun way to learn about ingredients and nutrition together. Need some recipe inspo? Check out these recipes that you can whip up with your kids.Set Realistic ExpectationsRemember, progress can be slow, and that’s okay. Celebrate the small wins, like tasting a new food, to build confidence and keep the momentum going. Educate on Nutritional Benefits Teach fussy eaters about the benefits of a varied diet in a fun and engaging way. Show them how different foods can boost their health, energy and overall well-being. This knowledge can motivate them to try new foods without feeling pressured.Seek Professional Help When NeededIf you’re feeling stuck, don’t hesitate to reach out to a dietitian, nutritionist or therapist. They can offer tailored advice and support for dealing with picky eaters. Check out our Resources at Feeding Fussy Kids for expert tips from Dr Nick Fuller.Final ThoughtsDealing with a fussy eater? It takes patience, a few smart strategies and sometimes a sprinkle of creativity. Spotting the signs early and taking the right steps can really improve the eating habits and overall health of both kids and adults.By creating a positive mealtime environment, gradually introducing new foods and involving eaters in the food preparation process, we can encourage more diverse and nutritious eating patterns. Keep in mind that every small step towards trying a new food or adopting a better mealtime attitude counts as a victory in managing fussy eating.With continuous effort and understanding, turning a picky eater into an adventurous one is not just a possibility but an achievable goal. Subscribe to get expert advice, special deals, insider tips, and ongoing support delivered straight to your inbox!Click HereMeet Dr Nick FullerMy StoryAs 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.

Ever find yourself struggling to get your child to eat their veggies or even try new foods? We get it—feeding a fussy eater can feel like navigating a minefield of bland veggies and weird grains. But here’s the bright side: your little one doesn’t have to give up on tasty food to stay on track with their nutrition. Picky eating can turn meal planning into a full-on showdown, but with a few clever strategies, you can transform those food fusses into meals that are both exciting and nutritious.Ready to turn your child's picky eating into a win for their health? Let's explore how to eat healthy if you're a fussy eater and enjoy delicious meals without compromising on picky preferences.What Is a Fussy Eater?A fussy eater or selective eater, as the experts call it, is someone who sticks to a few favourite foods and steers clear of anything new or different. This can start young, with one study reporting that more parents are noticing their little ones (36% of kids aged 2 to 4) shying away from certain food textures. And sometimes, fussy eating sticks around into adulthood, making meal planning a bit of a challenge.So why the fuss? Well, there are a few reasons. Sometimes it’s about sensory sensitivities—think textures, colours or smells that just don’t sit right. Other times, a bad food experience in the past can lead to long-lasting dislikes. And let’s not forget, sometimes picky eating is all about wanting a bit of control over what’s on the plate.If you want to know more about why picky eating happens, check out this review of literature on selective eating. It dives into definitions, assessments, prevalence and dietary intakes, offering a thorough overview of the topic.Make Family Meals a Breeze – Grab This Essential Guide Now!Feeling stressed about juggling your family's mealtime preferences? Make things easier with ‘Healthy Parents, Healthy Kids’ by Dr Nick Fuller, Australia’s top obesity specialist from the University of Sydney. This awesome book is packed with down-to-earth tips and expert advice to tackle picky eating and whip up tasty, nutritious meals everyone will love.Don’t wait—grab your copy of Healthy Parents, Healthy Kids today and start making mealtime a breeze!How to Create a Balanced DietGetting picky eaters to enjoy a balanced diet can feel like a culinary challenge, but it’s totally doable with a little creativity! The trick is to sneak in those essential nutrients without turning mealtime into a battleground.Start with What They LoveKick things off by focusing on the foods your picky eater already enjoys. These favourites are your secret weapon! Try adding healthy twists to these dishes. For example, if spaghetti bolognese is a hit, sneak in some finely grated veggies into the sauce. It’s the same beloved meal, but with a nutritional boost!Make Tiny TweaksOnce your little one is cool with those subtle changes, it’s time to mix things up a bit more. Switch to whole grain pasta or toss in a new veggie—just keep it small and gradual. Little changes can make a big difference without overwhelming their taste buds. Mix Nutrients into Their FavouritesWant to sneak in some extra nutrients? Try blending them into dishes they already love. For example, stir some veggies into their favourite tomato sauce or pop a scoop of protein powder into their morning smoothie. These little tweaks can boost the meal’s nutrition without them even noticing the change.Swap in Healthier IngredientsTransforming a picky eater’s diet can be as simple as swapping out some ingredients. Use Greek yogurt instead of sour cream or go for lower-fat cheese in their favorite recipes. These smart swaps keep the flavour and texture while giving their meals a healthier twist. Curious about which ingredients work best? Click here for a handy guide to help you choose the right ones for a balanced meal.Keep Introducing New FoodsMake new foods a regular part of the menu, but don’t force it. Gently introduce new options alongside their favourites. It might take a few tries, but repeated exposure can spark curiosity and help them be more open to trying new things. Celebrate the Wins and Reinforce Positive EatingWhen they try or accept new foods, give them a high-five or a cheer. Positive vibes can do wonders for encouraging picky eaters to keep trying new things. Enjoy your meals together and let them see you loving the food—your enthusiasm might just pique their interest and make them more willing to give new foods a shot.10 Healthy Foods for Picky EatersHere’s a list of 10 tasty options that are both nutritious and likely to win over even the most selective taste buds. Plus, these foods are versatile, so you can tweak them to suit any picky eater.Smoothies: Smoothies are like magic in a glass! Blend up fruits with yogurt or milk for a nutrient-packed treat that’s perfect for breakfast or a snack. Bananas, berries and mangoes are usually a hit, and the creamy texture makes them a favourite for kids and adults alike.Cheese: Cheese isn’t just delicious; it’s packed with calcium! Pair it with apple slices, sprinkle it on veggies like broccoli or whip up some mini cheese and veggie muffins. It’s a fun way to sneak in some extra nutrition!Pasta: Pasta is a go-to comfort food for many picky eaters. Boost its nutritional value by mixing it with protein-rich sauces or tossing in some veggies. Opt for whole-grain pasta to sneak in extra fibre without changing that classic taste and texture.Oatmeal: Oatmeal is warm, cosy, and oh-so-customisable. Add fruits, nuts or a drizzle of honey to jazz it up. Start with small amounts of new fruits to gently expand their taste preferences over time.Yoghourt: Natural yoghurt is a great base for mixing in fruits or nuts. It’s also perfect for making homemade frozen yoghurt pops—a fun and healthy treat! Confused by all the yogurt options? Click here for a guide to choosing the best one for you.Eggs: Eggs are super versatile—boiled, scrambled or as omelettes. Mix in some hidden veggies to make this protein-packed food even healthier. Chicken Nuggets: Homemade chicken nuggets are a healthier twist on a classic favourite. Use ground chicken breast and whole grain breadcrumbs for a tasty, nutritious meal. Serve with veggies or a salad for a complete dish.Fish Sticks: Skip the fried fish sticks and go for baked ones instead. They’re just as tasty but with less fat. Pair them with a fun dip like homemade yoghurt sauce or mild salsa to up the appeal.Peanut Butter: Peanut butter is packed with protein and healthy fats. Spread it on whole grain bread or crackers, or use it as a dip for fruits like apple slices. Just pick a natural variety with no added sugars or salts for the healthiest option.Hidden-Veg Pizza: Make pizza even better by sneaking in veggies. Use puréed vegetables in the sauce and top with finely chopped or puréed veggies under the cheese. It’s a sneaky way to make pizza healthier without anyone noticing.For more fun and creative ways to serve these foods, check out our Recipes section. You’ll find plenty of inspiration to make mealtime a fun and healthy experience for picky eaters of all ages!How to Deal with Fussy EatingDealing with a fussy eater can feel like a rollercoaster, but it can also be rewarding with the right approach. Patience, creativity and consistency are your best friends here. By creating a supportive eating environment and gradually introducing new foods, you can make mealtimes a lot less stressful for everyone. Here’s how to tackle fussy eating:Set a Positive Example Monkey see, monkey do! One of the best ways to encourage picky eaters to try new foods is by showing them how much you enjoy a variety of dishes. Make meals a family affair where everyone eats the same food. This sets a great example and makes mealtime a fun family routine.Introduce New Foods Gently  Ease new foods into their diet without making a big fuss. Serve new foods alongside their favourites so they don’t feel overwhelmed. Try introducing one new food at a time in small portions, and don’t stress if they don’t like it right away. It might take a few tries for them to warm up to it.Create a No-Pressure Eating EnvironmentKeep mealtimes chill and pressure-free. Avoid any negative comments about their eating habits—it’ll only make things worse. Focus on making mealtime enjoyable. For more tips, check out our Resources at Feeding Fussy Kids.Praise Small EffortsDid they try a tiny bite of something new? Celebrate it! Positive reinforcement can encourage picky eaters to keep exploring new foods. Celebrating these small wins can change their attitude toward food and mealtime.Keep Offering Without Forcing Be persistent but gentle. Keep offering new foods without making them eat them. If they refuse, no biggie—try again another time. Often, repeated exposure without pressure eventually leads to acceptance.Use Creative PresentationSometimes, a little creativity goes a long way. Use colourful plates, arrange food in fun shapes or get them involved in the kitchen. Making food visually appealing can entice even the pickiest eaters.Consult Available ResourcesFor more tips and strategies, explore various resources on managing picky eating. There’s a wealth of information out there that can offer additional insights and practical advice to help you handle fussy eating challenges effectively. However, make sure to choose reliable ones, like our Feeding Fussy Kids website.Closing ThoughtsHandling the dietary preferences of a fussy eater doesn't have to be a drag on meal quality. By getting to know their likes and dislikes and sneaking healthy ingredients into familiar dishes, you can whip up meals that are both tasty and nutritious. Starting with foods they already love and making tiny changes can gradually expand their taste buds and lead to a healthier diet. Remember, the journey to healthy eating is a marathon, not a sprint. Keep it positive, stay persistent and you'll see progress!Get updates on strategies, expert tips, special offers, and support straight to your inbox!Click HereMeet Dr Nick FullerMy StoryAs 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.

Got a little one who gives you the side-eye at anything new on their plate? Getting a fussy eater to try new foods can feel like a culinary challenge worthy of a gold medal. It’s like an endless uphill battle, complete with frustration and mealtime meltdowns.But guess what? It doesn’t have to be this way. We’ve got some proven strategies to turn those tense moments into opportunities for exploration and enjoyment.You can start by adding just a small portion of the new food on their plate—less is more when it comes to avoiding overwhelm. Pair it with their favourite familiar foods to ease them into the new taste. And let’s not forget to jazz up the presentation! Colourful, creatively shaped meals can make trying new foods feel like a fun adventure rather than a chore.Ready to dive into more tips? Keep reading to discover how to make trying new foods as exciting as a treasure hunt!Tired of Mealtime Madness? Grab Your Guide and Fix It Now!Is dinnertime turning into a daily chore rather than a fun family gathering? It’s time to shake things up with our game-changing book, Healthy Parents, Healthy Kids by Dr Nick Fuller! As one of Australia’s top experts on childhood obesity, Dr Fuller’s guide is packed with practical tips and smart advice to help you address picky eating and whip up meals that everyone will love.Say goodbye to mealtime meltdowns and hello to delicious, healthy dinners! Grab your copy of Healthy Parents, Healthy Kids today and start transforming your family meals into moments of joy and togetherness.15 Easy Tricks to Get Your Kids Loving New FoodsIntroducing new foods to fussy eaters doesn’t have to be a battlefield! With the right tricks up your sleeve, you can make trying new foods a fun and exciting adventure. Dive into these 15 easy strategies that’ll have your kids excited about new tastes and create lasting healthy eating habits.Start with Small StepsWhen it comes to introducing new foods, go small and go slow. Serve a tiny portion of the new food alongside their favourite dishes. This way, the new food doesn’t seem so intimidating. For example, if you’re adding carrots to the menu, start with a few little pieces next to their beloved mac and cheese. Gradually, as they get used to the new sight and taste, you can up the amount. This gentle approach helps your child get comfy with new foods without any fuss, making mealtime less stressful and more adventurous!Make Meals Fun and PositiveMealtime magic happens when the vibe is upbeat and supportive. Create a positive environment where food is fun and stress-free. Forget about the pressure to clean the plate—celebrate the little wins like trying a new veggie or using a different utensil. With such an approach, you can turn mealtimes into a joyous family event and help build a healthier attitude toward trying new foods.Get Kids Involved in the KitchenResearch shows that kids who get hands-on with meal prep not only boost their mood but also eat better. When kids help with cooking—like washing veggies, stirring the mix or setting the table—they’re more excited to eat what they’ve had a hand in making. Plus, it’s a great chance to teach them about different foods, where they come from, and why they’re good for them. In this way, you can make new foods more appealing to them and get them curious about trying new things.Make Food Fun with Colours and ShapesKids are more likely to dive into their meals when they look like a blast. Use cookie cutters to shape sandwiches, fruits or veggies into stars, hearts or even animals. Or get creative with a colourful plate arrangement that makes the food pop! These simple tricks make mealtime more exciting and less like a chore. Bright colours and playful shapes make food fun and less intimidating. Want to see some easy, irresistible recipes? Click here for kid-friendly meals that’ll have even the fussiest eaters asking for seconds!Pair New Foods with Old FavouritesMixing new with familiar can be a game-changer for picky eaters. Try adding small bits of a new veggie to their favourite spaghetti sauce or serving a new type of bread alongside a beloved meal. This helps them try new flavours in a comfy, familiar setting. Over time, those new foods might just become as popular as their old favourites.Be a Foodie Role ModelKids are like little sponges, soaking up everything they see, especially from their parents. Want them to try new foods? Show them how it’s done! Chow down on a variety of foods with enthusiasm and talk up the flavours. When they see you enjoying veggies or other new tastes, they’ll be curious to give them a go. Create a Mealtime RoutineYou can turn mealtime into a breeze with a set schedule. Regular meal and snack times give kids a sense of security and make trying new foods less daunting. When they know what to expect, they’re more relaxed and ready to explore new flavours. A consistent routine also helps avoid endless snacking, so they come to the table with a healthy appetite and a willingness to try new things.Turn Meals into Stories and GamesWho says mealtime can’t be a blast? Consider adding a splash of fun with stories and games. Spin a tale about their favourite book character who can’t get enough of broccoli, or play ‘guess the ingredient’ with a themed meal. With a bit of imagination, you can transform even the fussiest eater into an enthusiastic food explorer!Make Nutrition Fun and SuperTransform your child’s view of healthy eating by turning it into a superpower adventure. Talk about how carrots can help them see like a superhero or how spinach can make them strong like their favourite action hero. This makes the idea of eating healthy foods exciting and meaningful. It also gives them a sense of control—eating these ‘superfoods’ is like unlocking special powers! Want more superfoods? Check out our Education section at Feeding Fussy Kids for a guide on which foods work wonders and which to avoid.Keep Choices Simple and FunWhen introducing new foods, don’t overwhelm them with too many options. Start with just one or two new items alongside their usual favourites. This makes new foods seem less intimidating and more manageable. By keeping the choices simple, you reduce anxiety and make trying new things a lot less stressful. With a little patience, those new foods might just become the next big hit at the dinner table!Use Dips and SaucesKids love the fun of dipping, and it can make even the fussiest eater more excited about new foods. Try offering a mix of tasty dips like yoghurt-based sauces, hummus or a mild salsa with veggies, meats or whole grain crackers. Picture this: carrot sticks with a creamy ranch dip or apple slices dunked in peanut butter. It’s a playful way to explore new flavours and textures, which makes snacks more appealing and engaging.Shake Up the Dining SceneBored of the same old mealtime routine? Change things up and turn eating into an adventure! Have a picnic in the living room, dine in the backyard or set up a special table in a new spot. These fun dining experiences can make trying new foods feel like an exciting quest rather than a chore. With a fresh environment, kids are more likely to be open to new tastes and enjoy their meals.Snack Smarter for Better MealsManaging snacks right helps keep their appetite healthy and their enthusiasm high for meal times. So keep snack time smart to make sure your little ones come to the table ready to try new foods. Plan nutritious snacks like fruits, veggies, nuts or whole grains, and serve them well before mealtime. With this, they won’t fill up on snacks and will be more interested in trying new dishes at dinner. Encourage Self-feedingTurn mealtime into a fun adventure by letting your little ones take charge of their own eating! When kids get to feed themselves, they feel like the boss of their plate, which makes them more excited to try new foods. Self-feeding is also a great way for them to hone their motor skills and explore different textures and tastes at their own pace. Give them child-friendly utensils and remember: a bit of mess is part of the fun! This hands-on approach boosts their confidence and curiosity, making mealtime both educational and enjoyable.Seek Professional Advice for Extra HelpIf mealtime struggles are more than just picky eating and are affecting your child’s health, it might be time to get some expert help. A paediatric dietitian can offer tailored advice and solutions to fit your child’s unique needs. They’ll assess their eating habits, recommend effective strategies and provide support to ensure they’re getting the right nutrition. For top-notch guidance and reliable solutions, check out our Resources at Feeding Fussy Kids and give your child the best shot at healthy eating!Summing UpAs you dive into the fun of expanding your child’s taste buds, keep in mind that persistence and positivity are your best mates. It’s not just about adding new foods to the menu—it’s about creating a lifelong love for healthy eating.Make mealtime a blast, get your little one involved and be a role model for fun and adventurous eating. With a dash of creativity and a lot of encouragement, you’ll be amazed at how your fussy eater transforms into a little foodie explorer. Stay on course, keep it fun and watch as your child discovers a whole new world of flavours right on their plate!Stay updated with the latest tips, expert strategies, exclusive deals, and dedicated support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Dealing with a fussy eater can feel like you're caught in a never-ending battle. One day, they're happily munching on carrots, and the next, they're acting like you're serving them the worst meal imaginable.We’ve all been there, watching in disbelief as a once-loved food suddenly becomes the enemy. The good news? There are plenty of tried-and-true strategies to turn mealtime from a battleground into a fun and stress-free experience. So, what should I do about a fussy eater? Let's explore some practical tips to help make mealtime less of a struggle and more of a joy for both you and your little one.What is Fussy Eating?Fussy eating – it’s a term that strikes a chord with many caregivers. It covers a whole range of eating habits where kids get picky about foods, textures and flavours. It's not just about being fussy; it's a real challenge to make sure they’re getting the nutrition they need.Fussy eating is a normal part of growing up. Believe it or not, up to half of all toddlers turn their noses up at new foods at least half the time. It often pops up as kids start to assert their independence. This is a crucial time when they’re exploring their world and making their own choices. A mix of understanding and patience is the best way to handle this phase. For more tips and tricks, keep reading below for some practical strategies to help you navigate mealtimes with your little one!Bring Fun Back to Family Meals – Grab Your Guide Today!Are mealtime battles with your kids leaving you worn out? Discover the secrets to happy family meals with our latest book, Healthy Parents, Healthy Kids by Dr Nick Fuller, a top obesity expert from the University of Sydney. This book is packed with practical tips and insights from a leading authority on family nutrition, giving you the tools to tackle picky eating and make meals that are both healthy and loved by everyone.Don't miss the chance to transform your mealtimes! Get your copy of Healthy Parents, Healthy Kids now and start enjoying stress-free, fun family dinners.Practical Tips for Caregivers of Fussy EatersTackling the stress of feeding fussy eaters can be a game-changer, and adopting the right strategies can make a world of difference. These tips go beyond just fixing the surface problems; they get to the heart of picky eating.Establish a RoutineConsistency is your best friend when dealing with a picky eater. Setting fixed times for meals and snacks helps kids know what to expect and reduces their anxiety and resistance. A regular routine gives structure to mealtimes, turning food from a battleground into a normal, predictable part of the day. Over time, this can help kids not only recognise but also look forward to mealtimes, making them more open to trying new foods.Give Them Choices (But Not Too Many!)Letting kids choose between a couple of options can make mealtime more fun for them and less stressful for you. For example, asking if they’d like carrots or broccoli gives them some control without sacrificing nutrition. This way, they feel like they’re calling the shots, but you’re still making sure they’re eating healthy. Check out more tips here for more ideas on balancing choices with nutritional needs.Get the Kids Involved in the KitchenGetting kids involved in meal prep can actually make them less fussy about food. When kids help wash veggies, mix ingredients or set the table, they feel proud and accomplished. This can spark their curiosity and make them more excited to try the foods they've helped prepare. Here’s a simple guide to get your little ones involved in meal prep:Choosing the Recipe: Pick a straightforward recipe with steps that match your child’s age and skills. The goal is for them to have fun and stay engaged without getting frustrated.Gathering Ingredients: Let your child help gather the ingredients. Whether from the pantry or during a grocery trip, this teaches them where their food comes from and why it’s important to choose fresh, healthy options.Washing and Preparing: Show them how to wash fruits and veggies. Depending on their age, they can help peel, chop or break foods into pieces. Always supervise to keep things safe.Mixing and Assembling: Have them add ingredients to bowls or baking dishes. Guide them as they mix, layer or arrange food on trays.Setting the Table: While the food is cooking, let them set the table. They can place mats and cutlery, and even help with serving when the meal is ready.Clean-Up: Teach them responsibility by involving them in clean-up. They can help wash dishes or wipe down surfaces, making them feel like a true part of the process.This hands-on approach not only teaches kids about food but also makes them more interested in eating what they’ve helped create. Looking for fun, kid-friendly recipes? Click here to explore our quick and delicious recipes perfect for little chefs.Be a Healthy Eating Role ModelKids love to copy what they see, and that includes eating habits! When caregivers consistently choose healthy and varied diets, it sets a powerful example for the little ones. Seeing you enjoy your veggies and fruits can make them curious and more likely to try and accept new foods as they grow. Sometimes, showing how much you love eating healthy can be more convincing than just telling them to do it. Make Mealtime Happy TimeThe vibe at the dinner table can really shape how kids feel about eating. Creating a calm, positive and distraction-free environment can help them focus on their food. Here’s how to make mealtime a fun and engaging experience:Remove Distractions: Turn off the TV, tablets, and other electronic devices before you start. This keeps everyone’s attention on the meal and each other.Set the Table Together: As mentioned above, get your child involved in setting the table. Let them handle the napkins, cutlery, and plates. This makes them feel valued and part of the process.Serve Food Family-Style: Put the food in the middle of the table so everyone can serve themselves. This encourages interaction and lets kids choose what they want to eat, giving them a sense of independence.Engage in Positive Conversations: Chat about fun topics during the meal. Ask about their day, share interesting stories or plan family activities. Keeping the conversation light and enjoyable can make the meal more pleasant and take the focus off any food-related stress.Keep the Atmosphere Light and Cheerful: Stay upbeat and relaxed throughout the meal. Your positive energy can make mealtime a happy part of the day for everyone.For more tips, check out our guide to healthy dining, available here.Introduce New Foods GraduallyGetting kids to try new foods can be tricky, but mixing them in with their favourites can make it easier. This gradual approach helps kids explore new tastes and textures without feeling overwhelmed, reducing the chances of a negative reaction. Here’s how you can do it step-by-step:Start small by adding just a tiny piece of the new food to their favourite meals. This way, they’re less likely to feel pressured to eat a large amount of something unfamiliar. Offer the new food several times, in small amounts, over different meals. Repeated exposure helps build familiarity and acceptance. Research indicates that if little ones try a new fruit or veggie every day for 8-10 days, they're more likely to start liking it! So, if you keep offering that carrot or apple regularly, they'll probably get used to it and enjoy it more over time.As they get used to the new food, slowly increase the portion size and start including it more regularly in their meals. Keep the experience low-pressure—don't force them to eat it, just encourage them to try it at their own pace.Get the Portion Sizes RightSmaller portions help avoid overwhelming kids and let them ask for more if they’re still hungry. This empowers them and cuts down on food waste. It also teaches them to listen to their hunger cues, leading to healthier eating habits.Keep Mealtimes ChillRelaxed, pressure-free mealtimes are a must. High-stress situations can make kids associate eating with negative feelings. Try these tricks to keep things cool:Always approach mealtime with a calm and relaxed vibe. Kids pick up on caregiver stress, which can make them anxious about eating. Never force a child to eat or try a new food. Offer choices and let them decide what they want to eat from what's available.Use positive language when talking about food. Instead of saying ‘Eat your vegetables’, try ‘These carrots are sweet, want to give them a try?’ Keep meals brief and fun. Lingering too long can lead to frustration and boredom. Aim for meals to last no longer than 20-30 minutes.Acknowledge your child’s feelings if they’re upset or reluctant about eating. Saying something like ‘I see you’re not enjoying this very much today, and that’s okay’ can be reassuring.Encourage Self-FeedingLetting kids feed themselves helps them grow and learn. Get them started with this guide:Pick the Right Tools: Get child-sized utensils that fit comfortably in their hands. Plates with stable bases and raised edges can help prevent spills.Show Them How: Demonstrate how to use utensils properly. You might need to guide their hands at first, then encourage them to try on their own.Start with Easy Foods: Begin with foods that are easy to handle, like small pieces of soft fruit or finger sandwiches. These are perfect for little hands.Expect Messes: Be prepared for spills and splatters—they're part of the learning process. Keep the mood light and don’t fuss about the mess.Celebrate Small Wins: Applaud their efforts, no matter how small. Positive reinforcement encourages them to keep developing their feeding skills.Praise Positive BehaviourWhen kids try new foods or eat well, give them lots of praise. Positive reinforcement makes them feel proud of their eating achievements and boosts their confidence, making them more willing to experiment with food in the future.Be Patient and PersistentPatience and persistence are key when dealing with fussy eaters. Kids’ tastes are always changing, and their preferences can shift over time. Keep offering new foods in a relaxed way, and eventually, they might come around.Seek Professional AdviceIf picky eating continues to be a concern, consider consulting a dietitian or paediatrician. They can provide tailored advice and reassurance, or identify any underlying issues contributing to fussy eating. For resources and professional consultations, visit here.Wrapping UpDealing with a fussy eater doesn't have to be stressful. By understanding the reasons behind picky eating, caregivers can manage mealtimes better. Implementing strategies like setting a routine, introducing new foods gradually and involving kids in cooking can turn meals into fun and developmental experiences. Patience and persistence, along with a supportive, stress-free environment, will help develop healthier eating habits. Caregivers can transform daily challenges into growth opportunities and make each meal an adventure rather than a struggle.Sign up to receive expert strategies, exclusive offers, top tips, and continuous support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Providing your kids with the best start in life begins with you, and leading health expert Dr Nick Fuller has distilled his years of research into six essential steps to setting parents and their families on a path towards a positive relationship with food, exercise and sleep.In his new book, Healthy Parents, Healthy Kids, obesity researcher Dr Nick Fuller cuts through the noise by presenting research-based and scientifically proven food facts; and by explaining how to apply these facts to achieve healthy outcomes for your family.“It’s a whole family approach, a practical guide to help you do your very best for your own health, and for the person you love most in the world: your child” says Dr Fuller from the University of Sydney’s Boden Group based at the Charles Perkins Centre.“One of the biggest challenges kids throw at us is fussy eating. One minute, your little one is happy to try every new food you give them at mealtimes. The next, they're refusing to eat anything that isn’t a chicken nugget smothered in barbeque sauce.”Dealing with fussy eating is one of the most significant – and stressful – challenges many parents face, leaving them frustrated and worried about their child's nutrition, development and health.But fussy eating is actually considered normal in toddlers – in fact, all parents should expect their child to go through a fussy eating phase.So, here’s everything you need to know about fussy eating, why it’s essential to manage it carefully and nine tips to help overcome it.Fussy eating definedFussy eating – also referred to as picky eating and selective eating – is the term used to describe an unwillingness to eat familiar or new foods. A lack of diet variety also characterises this behaviour, with fussy eaters typically eating a diet comprising less than 20 different foods.Research confirms fussy eating is a normal stage of development – almost one in two children will go through a period of selective eating in their toddler years, with the behaviour typically peaking around the age of three.Fussy eating behaviour tends to resolve itself, usually as children become more socially active through attending preschool and school.The science of why children are fussy eatersThe reason why toddlers predominantly go through a period of fussy eating is basic biology – the roots of this behaviour can be traced back to our hunter-gatherer ancestors and their development of a range of physiological responses for survival.This included developing ‘food fussiness’ – a natural aversion to unfamiliar foods and bitter flavours – like vegetables – to avoid ingesting potential toxins.Additionally, as our hunter-gatherer ancestors often experienced extended periods of food scarcity, they learned to seek out and store high-energy, palatable foods found in nature that were also high in natural sugars, fat and protein, such as fruits, honey, meat and nuts, to avoid starvation.As well as offering the best ‘bang for buck’ calorie-wise, these foods also provided a natural high and sense of satisfaction, triggering the release of feel-good chemicals called endorphins and learning chemicals called dopamine, which enabled our ancestors to remember the pleasure associated with eating that food and trigger a response the next time they saw it.The challenge of the modern-day environmentWhen you’re involved in a highly-charged standoff with your three-year-old over a plate of healthy food, it’s easy to relent and offer them that favoured chicken nugget and hope they’ll soon grow out of their food fussiness.But how we respond to and manage fussy eating is critical for two reasons:The evolutionary traits that once ensured our survival are now working against us.The food we feed our child from an early age shapes their lifelong food preferences.In today's world of food abundance, we’re spoilt for choice, but we increasingly rely on processed and fast foods that didn’t exist in our ancestors’ times – foods that are low in nutrition, high in calories, and loaded with added fats, sugars and salt – to fuel us instead of taking advantage of the many options still offered by nature.Just as our ancestors got a high from the natural foods they consumed, the processed and fast foods available today also give us a high, releasing feel-good chemicals every time we eat and see them. But it’s not only this high that makes it hard to stay away from these happiness-inducing foods – evolution means our bodies are now also becoming wired to crave them and seek them out.Over time our genes haven’t changed, but the food environment has. It has created an evolutionary mismatch, where evolved traits that were once advantageous to ensure our survival have become harmful to us in modern-day life. In the case of food, our calorie-seeking brains were a useful trait when food was hard to come by, but not so much when we’re submerged in a modern world saturated with food. We haven’t evolved from these ancient survival circuits in the brain.When it comes to your kids, it’s easy to offer them food you know they will eat, but what you feed them from a very early age will shape their lifelong food preferences. As parents, we need to be wary of wiring the next generation to get their food highs from fast and processed options loaded with added fats, sugars and salt. These foods are low in nutrition and very high in calories; they cause cravings and they can result in overconsumption due to a loss of portion control when eating them. Our growing addiction to processed and fast food is contributing significantly to poor outcomes for our current generation, with data from the Australian Institute of Health and Welfare confirming that 25 per cent of Australian children and adolescents are struggling with their weight.To combat this, we need to focus on hardwiring our children to rely on 'nature's treats'. These are nutritious foods, packed with natural sugars and fats, like fruit and vegetables, honey, nuts and seeds. However, this is something that can be challenging to achieve at the best of times but even harder when we have a fussy eater.Nine things you can do to overcome fussy eatingMake no mistake – dealing with a child who is a fussy eater is challenging, stressful and frustrating!Fortunately, there are nine simple – but effective – things you can do to support introducing healthy foods to your child and overcome fussy eating:Involve your child in meal preparation. Getting your child’s assistance with food shopping and preparation tasks is guaranteed to make them curious about the meal they’ve helped create and more willing to taste it.Balance variety and familiarity. Ensuring your child’s plate features different colours, textures, and flavours is a surefire way to capture and hold their interest in new foods, as is introducing new options alongside familiar ones. You can check out this range of family-friendly recipes that even the fussiest of eaters will devour.Offer small portions. Serving new foods in smaller servings will ensure you don’t overwhelm your child with new tastes and allow them to let you know if they’d like more of what they’ve tasted.Create a positive eating environment. Ensuring mealtimes are a relaxed and fun activity when your child is being introduced to foods will help create positive associations with trying new things and healthy eating.Eliminate mealtime distractions. Turning off the television and putting the devices away will make sure your child can focus on the important task of tasting and fully experiencing new foods.Try, try again (and then again!). Encouraging your child to taste a new food over time will pay off, with research suggesting it can take 8-10 exposures to a new fruit or vegetable before a child is willing to accept eating it.Resist the urge to make another meal. While it’s tempting to offer an alternative when your child refuses a meal, it creates more problems than it solves, teaching fussy eaters they can get the foods they like by refusing to eat what’s been served.Don’t use food as a reward or punishment. Every parent has been there – trading the promise of a yummy dessert for two more bites of beans – but this practice only creates unhealthy associations with healthy foods.Be a role model and sit together at the dinner table. We all know that kids closely observe and mimic their parents so the best way to overcome fussy eating is by showing enthusiasm for trying new foods and a positive attitude toward healthy eating.Healthy Parents, Healthy Kids is published by Penguin Life.