For many families, mealtimes can sometimes feel like a battle. Whether it’s refusing vegetables, picking at food, or sticking to the same few meals, fussy eating is a common phase that many children go through. While it can be frustrating, the good news is that there are gentle, practical ways to encourage more variety and confidence at the table, without turning meals into a power struggle.

1. Stay Consistent, Stay Calm

Children often take their lead from the adults around them. If you stay calm and consistent during mealtimes, it creates a more relaxed environment. Avoid pressuring or bribing them to eat a certain food. Instead, offer the food without expectation and allow your child to explore it at their own pace.

2. Keep Mealtimes Predictable

Establishing regular mealtimes and limiting snacks throughout the day helps to create routine. When children come to the table hungry but not overly tired or full from grazing, they’re more likely to try new foods.

3. Offer Variety Without Overwhelm

Serve a small selection of foods at each meal—ideally something familiar, something new, and a favourite. This helps reduce the pressure of unfamiliarity while gently encouraging exploration. Offering the new food alongside a well-loved one can increase the chances of it being accepted over time.

4. Get Children Involved

Children who help plan and prepare meals are more likely to be curious about the food they’ve had a hand in making. From washing vegetables to stirring batter or plating up, involvement in the kitchen can boost confidence and interest in trying new foods.

5. Use Positive Role Modelling

Eat together whenever possible. When children see adults enjoying a range of healthy foods, they’re more likely to eventually follow suit. Talk positively about the flavours, textures, and colours of the food you’re eating to create curiosity.

6. Avoid Labeling and Pressure

Phrases like “you’re a fussy eater” or “just have one bite” can add pressure and reinforce reluctance. Instead, offer praise for effort (“I saw you tried a lick of the tomato!”) and celebrate small wins, even if they don’t eat the food.

7. Trust the Process

It can take many exposures—up to 15 or more—for a child to accept a new food. Keep offering it in different ways and allow your child to touch, smell, or play with it without forcing them to eat it. Respecting their pace builds trust and creates positive associations with food.


Fussy eating is usually a normal part of development and, in most cases, resolves over time. With patience, encouragement, and a relaxed approach, mealtimes can become enjoyable moments of connection and growth for the whole family.

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