Managing Fussy Eating in Children: Tips from an Expert

Mealtimes can sometimes feel like a battlefield with children, and you’re definitely not alone in experiencing that. The NHS notes that over half of kids show picky eating behaviors as they grow up.

Charlotte Stirling-Reed, a child nutritionist, recently spoke on the CBeebies Parental Helpline about effective strategies to tackle this issue and emphasized that parents shouldn’t feel guilty about their child’s eating habits.

“It’s completely normal for many kids to go through this phase. Trust me, there are countless families facing similar challenges,” she reassures.

1. Let Them Choose

It might sound a bit odd, but allowing kids to choose their meals can actually help broaden their culinary horizons. Charlotte suggests that, when children say, ‘I don’t want that,’ responding with, ‘That’s okay,’ might be more constructive.

As children mature, they should be given the chance to make their own choices, and not stifling this desire can be beneficial. They crave autonomy. So, telling them, ‘You don’t have to eat it’ can empower them to make a decision to try it themselves.

Charlotte also advises that letting them get up from the table when they’re ready might be wise—staying seated longer can often worsen their reluctance to eat.

2. Avoid Good and Bad Labels

Labeling food as either good or bad can negatively influence a child’s relationship with food, Charlotte explains. It’s crucial to maintain a neutral stance. Emphasizing things like, ‘If you eat this, you’ll get a treat,’ can lead to unhealthy associations.

Instead, she recommends focusing on balance. “It’s okay to enjoy foods that are less nutritious sometimes; we just don’t need to have them all the time. Rather than discussing what’s healthier, model moderation and variety through your own choices,” she adds.

3. Prioritize Enjoyment

Making mealtime enjoyable, rather than just about the food itself, can help ease tension and encourage children to eat. Creating a light, fun atmosphere can change their view of the dining table, making it a more inviting space.

Charlotte suggests activities like reading a book during meals. You can say, ‘Once we finish this, we can go back to the book.’ This way, the focus isn’t solely on the food, and the table becomes a place of interaction and enjoyment.

4. Be Mindful of Appetite

As children grow, their appetite naturally fluctuates—especially around age one, when their growth starts to slow. “Kids don’t always have the same appetite day-to-day, just like adults,” notes Charlotte.

She emphasizes the importance of “responsive feeding,” where parents set a routine for meals but allow kids to determine how much they want to eat. Providing structure while letting them decide how much to consume is key.

If your child is active, they’re likely getting enough nourishment. But if you’re worried about their limited diet or sensory preferences, it might be worthwhile to consult with your GP.

5. Get Them Involved

Engaging children in food preparation can make them more open to trying new things. Simple tasks like setting the table or stirring mixtures are great ways to get them involved, Charlotte suggests.

Exposing them to a variety of foods can also help. Familiarity breeds acceptance—so the more types of food they encounter, the more likely they are to try them.

Using quick, nutrient-rich items like ground nuts or frozen fruits can spark interest without taking too much time. “Mixing together things like tinned tomatoes, lentils, and veggies can create a healthy pasta sauce in no time,” she concludes.