Tackling Fussy Eaters
A fussy eater can be quite a formidable opponent. Their knack for transforming each meal into a power struggle can have even the most patient parent pulling their hair. Then, when we see other children eat without a fuss, we often fall prey to the self-blame game. Did we introduce the wrong solid foods? Are our cooking skills the problem?
But let me assure you, it's not your fault! Picky eating is a common phase in a child's development, and it's crucial to remember that it's just that—a phase. So, before you let the dinner time battles wear you down, let's take a closer look at what makes a picky eater and how you can make mealtime more enjoyable for everyone around the table.
In this article, we discuss a range of topics including:
- What is Picky Eating?
- What Can Cause Fussy Eating?
- The Importance of First Foods
- Is my Fussy Eater on the Spectrum
- Mouthfeel and Taste
What is Picky Eating?
Picky eating, also known as fussy or choosy eating, is a spectrum of feeding concerns in children that may include an unwillingness to eat familiar food, try new food, or a strong preference for certain foods.
In most cases, it is not a serious concern, provided your child is active, is not losing weight, and their diet includes the main food groups: grains, fruits, vegetables, dairy (or dairy alternates), and proteins (such as lean meats, fish, legumes, or tofu).
It's important to note that fussy eating is quite common, particularly during the toddler years. While it can be frustrating, it's usually just a phase that most children grow out of with time and patience.
Visit our help topic on the nutritional requirements for toddlers which contains information from the Australian Guidelines for Healthy Eating and serving suggestions for first foods.
What Can Cause Fussy Eating?
When it comes to fussy eating, it's hard to say what causes the "fussiness." Research suggests that one of the strongest predictors of a picky eater is the late introduction (after 9 months) of lumpy foods at weaning. Moreover, these studies show that variety is also important in these early stages as it exposes your little one to a range of tastes, textures, smells, and sights.
While most child health professionals agree you should start introducing around 4 – 6 months, there is no hard and fast rule.
Other factors that can contribute to fussy eating include genetic predispositions, parental feeding practices, and even early negative experiences with certain foods. Understanding these causes can help you develop strategies to manage your child's eating habits more effectively.
The Types of Fussy Eaters
The Adventurous Eater (6-12 Months)
In the beginning, your little one is eager to explore the world of food. They'll likely be open to trying various flavors and textures. However, as they transition from baby food to more solid options, you might notice subtle changes in their eating habits. This is the beginning of their picky eating journey.
Advice: Take advantage of this time to introduce a wide variety of foods. Offer fruits, vegetables, grains, and proteins to encourage diverse tastes. Keep portions small and manageable, and avoid pressuring your child to eat more than they want.
The Selective Taste Buds (1-2 Years)
As your child enters their second year of life, you might find them becoming increasingly selective in their food choices. They may develop preferences for certain foods while showing a strong dislike for others. This is perfectly normal and part of their growing independence.
Advice: Continue offering a balanced diet, but don't be discouraged if your child refuses some items. Be patient and understanding of their changing tastes. It's important to maintain a positive mealtime environment, free of pressure and stress.
The Food Juggler (2-3 Years)
Around the age of 2, many toddlers become skilled food jugglers. They might eat one thing today and refuse it tomorrow. This inconsistency can be frustrating for parents, but it's a common phase as your child explores their food preferences.
Advice: Stay consistent with your mealtime routines and offer a variety of foods. It's essential not to cater exclusively to your child's whims. Keep meal portions appropriate for their age and encourage them to taste new foods. Remember that it can take multiple exposures to a new food before a child accepts it.
The Transition (3+ Years)
By the time your child reaches 3 years of age, they will likely start transitioning out of their picky eating phase. Their palates will become more accustomed to different flavors, and they may become more willing to try new foods.
Advice: Keep reinforcing healthy eating habits. Encourage your child to help with meal preparation, as involving them in the process can make them more interested in trying new foods. Offer positive reinforcement when they try something new or eat well. Continue to create a pleasant dining atmosphere.
The Importance of First Foods
When in doubt, discuss your baby's progress with their paediatrician, who can do a proper assessment and tell you if your child is ready. See our first foods help topic here to see if your infant is ready for first foods.
When your little one is ready for first foods, there are a few things to keep in mind. First foods are typically unsalted and bland with a lumpy texture slighter thicker than milk. This lumpiness encourages your baby to chew and move their tongue, which in turn helps self-feeding and speech development.
Moreover, the first foods are tasters, not full meals. Just a couple of teaspoons of food a day that you give along with breastmilk or infant formula.
Introducing a variety of first foods early on can help set the stage for more adventurous eating habits later. It's crucial to be patient and consistent, offering new foods multiple times, even if they're initially rejected.
Is my Fussy Eater on the Spectrum?
Children with autism often exhibit sensory sensitivities, which can extend to their food preferences to the point that the sensory aspects of eating, i.e. the taste, texture, and even the appearance of food, can be overwhelming.
As a result, these children may become extremely selective about the foods they eat and resistant to trying new things. So, how can you determine if your child's picky eating is autism related? Here are some behaviours to look out for:
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A strong preference for specific foods, often excluding entire food groups
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Insisting on eating the same foods repetitively
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Extreme reactions, such as becoming distressed because of certain textures, tastes, or smells
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Becoming anxious or distressed when their eating schedules and food choices are disrupted
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Specific rituals associated with mealtime, such as needing their foods to be arranged in a certain way on the plate.
Despite these sensitivities, there are several ways you can incorporate variety into their diet, slowly yet persistently. Think about bringing some creativity to the table by keeping the foods your child likes in focus and combining them with similar foods that move meals to new taste and texture territories.
For additional guidance specific to your child, be sure to consult experts who have experience working with children on the autistic spectrum, such as a paediatric dietitian, physiotherapist or speech pathologist. They can assess your child and provide specialized help to bring more variety to your child's diet.
Mouthfeel and Taste
For fussy toddlers, mouthfeel and taste are crucial in determining whether they’ll accept or reject different foods. Here’s why each is important:
Balancing these elements by offering a variety of textures and flavours, and gradually introducing new ones, can help in expanding their diet and reducing fussiness over time.
As a parent, you can experiment with different cooking methods to find textures and flavours that your child enjoys. For instance, if your toddler likes crunchy foods, try offering them baked vegetables instead of steamed ones. Similarly, if they prefer sweeter tastes, you can introduce naturally sweet vegetables like carrots or sweet potatoes.
Try using our mouthfeel chart of taste and texture to help you come up with interesting food combinations for your toddler to try. This chart can help you isolate your toddler's preferences and then develop healthy alternatives.
Start by letting them explore and experience the foods they already love. Prepare the age-appropriate foods they typically eat in unexpected ways, such as cutting fruit into fun shapes.
Next, exercise their developing taste buds by bringing in foods with similar textures but different flavours like sweet, salty, sour, bitter, and umami. What is umami, you ask? Well, it's a flavour generally associated with protein-type foods such as meat, eggs, milk, and beans. It gives you a satisfying mouth feeling when you taste it.
In the chart above, you can see exploring the flavour "sweet" by preparing bananas, a food with a good energy intake, in four ways to explore all the textures from crispy fritters including our Optivance banana smoothie. If your toddler is a little older, they can even help you prepare the food by putting it in the bowl or blending to pique their curiosity.
Practical Tips for Parents of Fussy Eaters
If you're dealing with a fussy eater, here are some practical tips that can help make mealtimes more enjoyable:
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Create a Routine: Establishing regular meal and snack times can help your child know what to expect and feel more secure during meals.
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Offer Small Portions: Start with small servings to avoid overwhelming your child. You can always offer more if they're still hungry.
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Avoid Force-Feeding: Encourage your child to try new foods, but avoid pressuring them to eat. This can create negative associations with mealtime.
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Lead by Example: Children often mimic their parents' eating habits. Show them that you enjoy a variety of foods, and they may be more willing to try them too
From Fussy Eating to Healthy Eating
In the whirlwind of parenthood, it's easy to get caught up in the challenges of feeding your child, especially when they are a fussy eater. While it can be stressful, remember every child is unique, so their approach to food may be too. Keep that in perspective and be flexible sometimes, following your child's cues and, other times, taking the lead in introducing new flavours and foods.
By staying patient and persistent, you can help your child develop a positive relationship with food, even if they are a fussy eater. Remember, it's about progress, not perfection.
Addressing a picky eater may seem like an uphill battle, but you will get there in the end with some patience, understanding, and, when needed, guidance from healthcare professionals. With a compassionate approach, you can make mealtimes less tense and more enjoyable, helping your child develop a positive attitude toward food. After all, food is not just about nourishment. It is a social and cultural experience meant to be enjoyed.
For mothers and children whose normal dietary intake may not be sufficient to achieve nutritional goals, Optivance provides specialized nutrition options that are packed full of goodness and carefully designed for fussy eaters. For more information, visit our website today.
Check out some of our delicious smoothie recipes, designed to incorporate all the necessary nutrients and vitamins you need in your motherhood journey:
About the Author
Kristy Petersen is a passionate nutritionist specialising in gut health and children’s nutrition. With years of experience, she is dedicated to helping families achieve optimal health through balanced dietary practices.
Learn more about Kristy here
