What happened? Up until now, your child put anything in their mouth; peas, carrots, their favourite toy, a lump of mud… Now all of a sudden, they’re refusing foods and achieving a stress-free mealtime seems like the ultimate challenge. Sound familiar? You’re not alone!
Children commonly experience a phase of ‘neophobia’ (a fear of eating new or unfamiliar food) for many reasons. New foods with different textures, colours and smells can make a child apprehensive and more likely to refuse it. The mealtime environment, distractions at the table, other family members and irregular eating patterns can all have an impact. As children develop they like to assert independence in a world where they have little control, and this can manifest in their eating habits. And sometimes, we’re panicking over nothing; they may have just refused their meal because they’re not hungry. The issue is that panicking about the ‘problem’ can escalate the problem.
Here’s the good news: identifying what might be fuelling this fussy-phase and introducing new foods with a calm and consistent approach, should help to reduce the length and intensity. Often, changing your mealtime approaches and implementing some strategies will help this fussy phase pass as smoothly and quickly as possible.
Follow the FOUR-Ws checklist below to get started:
WHEN are the eating?
Sometimes, a child might not want to eat their meal simply because they’re not hungry. Feeling tired or ill can affect appetite, or they might be full-up from other foods and drinks. Plan snacks and mealtimes across the day to establish regular eating patterns. If a child has had a snack or glass of milk whilst you’re cooking dinner, the chances are they won’t want their meal.
At dinner time, if your child still hasn’t touched a certain food after approximately 20 minutes, remove the meal calmly and explain that you’ll keep it in the fridge incase they feel hungry later. Don’t offer an alternative as they’ll learn to expect one every time.
WHAT are they eating?
We don’t all love every food we eat. However, this doesn’t mean our taste buds are set for life. It can take approximately 10-15 tries to become familiar with a new food. We acquire a liking over time. Not convinced? What foods did you used to hate as a child that you like now?
Continue to re-introduce new foods to your child. It’s helpful to introduce one new food at a time, rather than a whole new meal. Don’t make a fuss or try to force-feed them if they don’t eat it. Let your child explore the food; seeing it, touching it and smelling it all count as exposure. Over-time, when they have become more familiar with the food, they’re more likely to try it.
Create a sticker chart with your child to keep track of how many times they’ve tried a new food. Let it become a positive part of meals rather than a burden.
WHERE are they eating?
If your child is eating in front of the TV or is being distracted by their favourite toy at the table, the chances are they’ll lose interest in the food. Eating in a familiar, consistent environment will help them to feel more relaxed.
It can be helpful to give your child a five minute warning that the meal will be ready, rather than just tearing them away from their favourite program or game to sit at the dinner table. Or, better still, involve them in the process and get them to help you prepare the food or dinner table. Even the little ones can help with something!
WHO are they eating with?
We learn by copying and this is particularly prominent when it comes to what we eat. So if they’re eating separately from others, or other family members aren’t practising helpful eating behaviours at the table, they’re less likely to as well. As children get older, their range of role models become broader, and potentially less healthy, so it’s important that they develop healthy eating habits from a young age. Family mealtimes are a great opportunity to encourage children to try new foods and make eating a sociable and enjoyable experience.
On a practical note, an appropriate mealtime for children and adults may be different. But ensure that at least someone in the family is eating with the child (even if something small) and aim to create a routine around eating at least one meal together as a family per day (or a variation of this that works for your family).
The key to overcoming a fussy eating phase is consistency and persistence. It’s not always easy, but overtime your child will hopefully become more willing to try new foods. In the mean time, hopefully one or two of the tips above will get you going. Remember, try to stay as calm and relaxed as possible to make mealtimes and eating a positive experience.
If this fussy eating phase is particularly prolonged and you’re concerned about your child’s lack of nutrient intake, contact your GP. They should refer you onto a professional (Dietitian or Registered Nutritionist) who can work with you and your child for more tailored support.
Hello Healthy You 