Fussy Eating Explained: Tips for Navigating Fussy Eating

Eating is not as simple as we may think it is. It is a complex task, a multisensory experience. It may feel exciting for some children but a very overwhelming part of the day for some others. And that is completely okay. Every kid is different and every kid learns to eat in a different way.

I am going to share with you some tips/tricks to tackle a fussy eater. But first we need to take a step back.

What is responsive feeding?

Remember when your little one was only having milk (breastfeeding or formula feeding) and you would just follow their hunger and fullness cues? This is called responsive feeding, meaning that we feed when our baby looks hungry and we stop when our baby refuses the breast or the bottle.

But then 6 months hit and we start feeding them solids and we think that our baby should finish every single bit of what is in their plate.

Responsive feeding does not stop with breast or formula feeding but it goes beyond this stage. It applies to weaning but also when our baby becomes a toddler and when our toddler turns into a kid.

Why are we overwhelmed about the quantity of solids compared to milk?

It is completely normal to worry if your child is eating enough. I hear you! As every human we like to feel in control and by looking at the empty plate at the end of the meal we feel like as parents we have done a great job.
“The kids have finished their meals with no tears. We can finally stop holding our breath and relax.”
This is great, however sometimes this could not be the case especially if we have a fussy eater at the table.

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What is the definition of a fussy eater?

We tend to use the word fussy very easily, particularly when we talk to other parents. “My little one is very fussy, he stopped eating broccoli all of a sudden!” or “my child has become really picky with his food; she would only eat plain pasta!”.

We need to go a little deeper to understand if your child is a picky eater. It often includes other factors rather than food alone such as:

1. Medical history (reflux, surgery in/around their mouth etc)

2. Sensory sensitiveness

3. Stressful mealtimes/pressure to eat

4. Trauma around feeding

Fussy eating usually peaks between 18 months and two years old. It is very common, it affects 1 in 5 children and therefore you are not alone!

Typically, a child that is defined as fussy eater would tick the following:

1. Not keen to try new foods (neophobia);

2. Accepts foods from all food groups but they have a clear preference for a specific

   one.;

3. Accepts around 20-30 different foods;

4. May refuse some foods for a period and then engage with them again later on.

Occasionally fussy eaters may turn into a more extreme food refusal which can affect child growth and development because of the very limited food that is accepted. This is often defined as a problem eater where a child refuses entire food groups, food textures etc.

So what can we do to help our child overcome this phase?

I wish I had a magic wand to turn every fussy eater into a happy eater in no time. However, we need to have patience and make small changes to not overwhelm your child.

1. Introduce new foods gradually- separate from an accepted food;

2. Offer a small portion of the new food- a large quantity can often overwhelm and put

   your child off;

3. Involve your child in food preparation or food shopping;

4. Let them explore the new food by touching, smelling, tasting or simply looking at

   them;

5. Establish a routine - children love routine: give them cues that mealtime is coming by

   setting the table, washing their hands, help prepping the food

6. Try to help your child relax before mealtime strategies such as: colouring, calming

   music, doing some star jumps before sitting at the table may be really helpful

7. No distraction such as loud noises, television, bright lights

8. Last but not least, posture is really important- where are they eating really

   comfortable for young kids? Do they have a foot rest?

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Final Thoughts

Fussy eating can feel frustrating, but remember—it’s a normal stage of development and, for most children, a phase they will move through with time. You are not alone in this journey and it is not your fault if your child is a fussy eater.

What matters most is creating a calm, supportive environment where your child feels safe to explore food at their own pace. Small steps count: a lick, a touch, or even sitting calmly at the table are all wins worth celebrating.

You’re not alone in this journey. With patience, consistency, and no pressure, you can help your child build a positive relationship with food that will last a lifetime.

If you’d like more tips, reassurance, or tailored support, book your FREE discovery call now.