Fussy Eating in Children: Tips and Support for Picky Eaters

If you’ve been dealing with fussy eating for a while, or maybe you’re just starting to notice the first signs of picky eating. Perhaps the foods your child once loved are now being refused.

You might be feeling frustrated because it can seem like nothing you do is working or you have been told it’s a phase, but it doesn’t seem to be passing anytime soon.

Wherever you are on the journey, fussy eating can be really stressful for the whole family, so what can you do?

Here are some simple steps to help:

1. Be mindful of your language

“Fussy” or “picky” might seem harmless, but children often believe what they hear about themselves. Try to avoid labelling their behaviour or making negative comments. Focus on positive language, this can help reduce stress around your child’s eating and encourage them to be more open to new foods.

2. Adjust your expectations

Change can be small and take time. It is normal for children to need 10–15 exposures to a new food before accepting it. For selective eaters, it can take much longer. Keep offering and, over time, your child might decide to try it.

Focus on the positive steps your child takes. It may not be eating the food yet — just holding it, playing with it, smelling it, or letting it stay on their plate are all steps in the right direction.

3. Keep serving new foods

Offer new foods regularly, even if they aren’t eaten. This can be frustrating as a parent, but just having the food on or near their plate shows that it’s safe and available. Start small, just a tiny portion, e.g., a couple of peas — so you aren’t wasting too much food and the new food isn’t overwhelming.

4. Help them feel safe and confident

There can be lots of reasons for picky eating. Some children feel anxious around food, and refusing it can give them a sense of control. Focus on helping them feel calm and in control.

Try cooking together, reading about food, visiting a fruit or vegetable picking farm, or engaging in food-themed play. Anything that builds comfort and curiosity, exposing them to food without pressure to try it, can help.

5. Create a consistent mealtime routine

Routine helps, especially if your child is anxious. Keep mealtimes at the same time each day if you can, so your child knows what to expect. Structure not only reduces anxiety but also supports healthy appetite cues, so your child is more likely to feel hungry at the same times each day.

6. Stay calm

It’s stressful when your child refuses to eat. It can be really hard not to get frustrated, but this can make the situation worse. Take a break, or ask another family member to step in if you feel yourself getting worked up.

Find support

Feeding challenges are hard, and you don’t have to face them alone. If you’d like guidance, reassurance, or support in creating a plan to help your child, help is available.

These are just some small steps you can try. As hard as it can be, try to be patient, with the right strategies, changes can happen.

If you want support and a detailed plan to improve your child’s fussy eating, just pop me an email at info@sarahmorrisnutrition.com or book a free call to find out how I can help here.