Having a fussy eater is one of the most common — and most frustrating — challenges parents face at mealtimes. The old tricks, like turning a spoon into an aeroplane, work brilliantly for a while, but as your child grows you need a few more tools in your kit. Here are 10 top tactics to combat fussy eaters, all recommended by parents who’ve been there.
1. Set Meal Times
Get your little ones into a proper routine by having meals at roughly the same time every day, and try to avoid grazing throughout the day. A predictable rhythm helps kids arrive at the table genuinely hungry, rather than full from snacking.
2. Remove Distractions
Do a countdown before mealtimes to turn off the TV or games console — and parents, that includes putting down your own phone too! Make sure mealtimes are seen as enjoyable family time, not something squeezed in around a screen.
3. Family Time
Try to sit down together as a family as often as you can. We know it’s not possible every night, but when you can manage it, it’s worth it. When everyone at the table is eating the same meal, your little ones are far more likely to follow the example being set.
You might also enjoy reading 13 Expert Tips to Help Your Picky Eaters
4. Don’t Rush
Try not to rush mealtimes. Eating needs to feel relaxed and enjoyable for your child, especially if they’re being asked to try something new. A rushed table is a stressful table, and stress is the enemy of trying new foods.
5. Praise the Effort
A small reward can be a great way to encourage a fussy eater. If your child tries a new food, praise the effort and, if you’d like to reward them, opt for something like extra playtime or a trip to the park rather than a sugary treat.
6. Keep It Matter-of-Fact
Try your best not to make a fuss if your child refuses a certain food. Stay calm and matter-of-fact about it, and gently explain that we eat food to grow big and strong. Battles at the table rarely end well for anyone.
You might also enjoy reading 8 Proven Family Dinner Ideas Your Picky Eater Will Love
7. Watch Your Portions
Offer small portions with a varied diet rather than defaulting to something plain like buttered pasta or noodles. Present the full meal in a smaller portion, and introduce one new flavour at a time alongside familiar favourites.
8. Don’t Force It
There are some foods kids simply don’t take to, and it’s worth accepting that rather than fighting it. Continuous, gentle encouragement over time tends to work far better than forcing a food your child has already decided they dislike.
9. Get Them Involved
Get the kids involved in preparing dinner with simple, age-appropriate tasks like washing vegetables or helping pick out a new recipe together. Having a sidekick in the kitchen — even a small one — can encourage genuinely good eating habits.
10. Try a Theme Night
Try a theme night once a month to introduce your child to new flavours and cuisines. An Italian night with a pizza-making session or a pasta feast is always a hit, or branch out and try a cuisine your family has never tried before, like Vietnamese or Spanish.
You might also enjoy reading Top Tips for Fussy Eaters
Over to you now — do you have any tips or tactics that have worked for your own fussy eaters? Tell us in the comments below.
Frequently Asked Questions
How long does it usually take for a fussy eater to accept a new food?
It varies hugely from child to child, but many parents find it takes repeated, low-pressure exposure — sometimes ten tries or more — before a new food is accepted. Keep offering it alongside familiar foods without making a big deal of it.
Should I make a separate meal if my child refuses what’s on offer?
Most parents find it works better to offer the same meal to everyone, with perhaps one “safe” side your child likes included on the plate. Regularly cooking a separate meal can reinforce fussy eating rather than ease it.
Is it normal for kids to go through fussy eating phases?
Yes, very normal. Many children go through phases of pickiness as part of normal development, particularly around toddler and preschool age. Consistency and patience at the table usually help more than any single trick.
What if my child’s fussy eating seems more serious than a phase?
If you’re worried your child’s eating is affecting their growth or wellbeing, or if it feels more extreme than typical fussiness, it’s best to speak with your GP or a registered dietitian for personalised guidance.
Related Articles
- 13 Expert Tips to Help Your Picky Eaters
- 8 Proven Family Dinner Ideas Your Picky Eater Will Love
- Top Tips for Fussy Eaters
Save These Ideas for Later
Not every tactic will suit every child, so it’s worth bookmarking this page and coming back to try a different approach if the first one doesn’t click straight away. Browse more family food ideas on MyKidsTime while you’re at it.
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