6 Tips for Feeding Fussy Kids
Picky eating is a common experience among children, especially young children (ages 2 to 6). While picky eating behaviours are typically temporary, it can feel endlessly frustrating for parents and caregivers. Thankfully, there are some strategies we can employ when introducing children to new foods that can help stoke their curiosity.
Have the child get involved
One reason young children engage in picky eating is to have some control. As they are very new to being people, they don’t have a lot of autonomy in their day to day lives. Providing choices can help your child feel like they are in the driver's seat, and give them some control over their intake.For example, instead of telling them “Eat these strawberries” or asking “Do you want strawberries?”, try “Would you like to have strawberries or raspberries?”. Similarly, allowing them to choose a piece of produce at the grocery store can bolster their willingness to try that food.
Involving them in the cooking process can also help them be more willing to try a food. For example, getting to stir the soup or add something to a mixing bowl may make them feel more excited about trying something they created with you.
Pair it with the fun stuff
Pairing the new food with preferred foods will help them feel more comfortable giving it a try. You can also help them pick out something they enjoy to try the new food with, such as their favorite spoon or plate. Changing the location of where you eat can also make the food feel fun and exciting. For instance, having a picnic in the yard for lunch rather than eating at the kitchen table.Small portions
When introducing the new food, present it in a small portion, and let them know there is more available if they are interested. It may take them some time to develop a taste for the food, so they may only be interested in a bite the first handful of times it is presented.Transform the veggies
Your child may not feel ready to try the new food in its whole form, whether that be due to taste, smell, texture or color. Making it a part of foods they are more familiar with can help!For example, if your child refuses to eat roasted or steamed vegetables, but loves macaroni and cheese, try blending cooked cauliflower and combining it with the cheese sauce. Maybe they have no interest in blueberries, but blending berries in pancake mixture to make “purple pancakes” could be a more approachable option.
Honestly, even as an adult I will put spinach into pesto sauce or zucchini into tomato sauce to increase my vegetable intake- this tactic is timeless.
Eat with them
Children are more likely to try the food if you are eating the food with them. You are someone they trust and feel comfortable around, therefore by consuming the food you are showing them it is safe for them to eat it too.Try to model a positive attitude about the food by describing its texture, color and smell with enthusiasm.
Patience and persistence
Exposure to the food helps children feel more open to trying it down the line. It is normal for the child to refuse trying a new food the first few times, maybe even the first twenty times. Do your best to remain calm and positive if they refuse, and just try again another time.It’s good to keep in mind that as long as your child is growing at a rate your pediatrician has deemed satisfactory, they’re probably eating enough to be healthy. For those experiencing behaviors that go beyond picky eating, such as ARFID (Avoidant/Restrictive Food Intake Disorder), your pediatrician can connect you with health care professionals that specialize in treating ARFID.
You can find many of these tips and more here, a guide to “Healthy Tips for Picky Eaters" from the USDA WIC program, or here “Skills for Living Occupational Therapy Advice for: Picky Eaters” from the NHS.
Words: Huel US Nutritionist - Madeleine Peck, RDN, CDN
