Kids
Picture the scene… you’re feeling smug. You’ve worked away in the kitchen cooking a wonderfully nutritious meal for your family…. You put the bowl in front of your toddler, excited to see the joy and wonder in their eyes when they taste your delicious creation… you are nailing this mum thing!
But then. It’s on the floor. Aghhhh. Sound familiar? You’re not alone. A huge number of children go through at least one lengthy phase of fussy eating.
We sat down with world-renowned children’s food expert, Annabel Karmel, to talk about how to navigate this challenging phase with patience, creativity, and a little bit of clever psychology.
What causes fussy eating?
Fussy eating is more common than you might think, with 90% of children going through at least one phase of picky-ness. Annabel has gone through it herself as a mother of three, sharing “you have to be a bit of a psychologist as well as a cook. If they get attention for bad eating, they will do it over and over again.”
Fussy eating is genetic in children – it’s not a result of something you have done as a parent. Some children are naturally cautious about trying new foods due to an evolutionary response known as neophobia, while others are simply asserting their independence by refusing new foods. Knowing that fussy eating is often a normal phase can help parents approach mealtimes with more confidence and less stress.
For any parents with children experiencing extreme food aversions, such as Avoidant/Restrictive Food Intake Disorder (ARFID), these are more complex cases outside of fussy eating that need their own specialist support.
How can I encourage better & more varied eating with my child?
1. Make Food Fun & Appealing
Presentation matters! Instead of piling food onto a plate, try cutting it into fun shapes or serving small portions. “I make things like fish pie bites—little balls of fish pie that toddlers can pick up,” Annabel suggests. “A dollop of fish pie on a plate can look quite unattractive, but a little fish pie ball looks so good.”
2. Involve Your Child in the Kitchen
Children are more likely to eat what they help make. “If they make something themselves, they’re more likely to eat it,” Annabel says. “It’s a fun activity, and it helps them understand and enjoy food more.” Whether it’s stirring, cracking eggs, or using a spiralizer to turn vegetables into fun shapes, getting little hands involved can make a big difference.
3. Avoid Excessive Snacking
If your child constantly nibbles on snacks, they may never feel hungry enough to try new foods at mealtimes. While toddler snacks can be convenient for on the go, many offer little nutritional value and can suppress appetite. Instead of processed options, try offering fresh fruit or vegetable sticks between meals. These provide essential nutrients while ensuring your child remains hungry at meal times to explore a variety of foods.
4. Encourage Positive Peer Influence
Children are natural mimics. If they see a friend or sibling eating something new, they may be more willing to give it a go. “Bring another eater over—a similar age—and sit them down next to each other,” suggests Annabel. Sometimes children eat a more varied lunch at nursery or school due to the influence of their peers.
5. Use Smart Swaps
Instead of expecting your child to leap from chicken nuggets to a tofu stir-fry overnight, take gradual steps. “Make your own chicken nuggets using real chicken, or swap chips for roasted sweet potato wedges,” Annabel advises. Making healthier versions of familiar favourites can ease the transition to a more varied diet.
6. Create Hidden Veggie Recipes
Sometimes, a little disguise can help. Annabel recommends blending vegetables into sauces or incorporating them into fun meals. “I do a hidden vegetable bolognese, which is one of my most popular recipes. They don’t even know the veggies are in there!”
Managing Mealtime Battles
Mealtimes can be stressful when your child refuses to eat, bringing up concerns about nutrition, food waste, and worries about whether this phase will ever end. But Annabel advises parents to shift the focus away from frustration and onto small victories. “Ignore bad eating habits and celebrate the small wins,” she advises. If your child tries something new—even a tiny bite—acknowledge it and offer praise.
Another strategy that works wonders? A reward chart. “Stickers for trying new foods can work, and they can earn a fun experience like having a friend over or going to a football match,” Annabel shares. A little incentive can go a long way!
When Should I Worry?
Annabel reassures parents that patience and persistence usually pay off. “Children may need to try something 15 times before they start liking it,” she says. “So keep offering it in different ways.” However, if your child refuses to eat entire food groups or their diet becomes extremely limited, it might be time to seek professional guidance. Some underlying factors contributing to this include fear of choking, medical trauma, sensory sensitivities, or neurodivergence. These can sometimes lead to Avoidant/Restrictive Food Intake Disorder (ARFID), where children limit their food intake to avoid discomfort or distress. If you suspect this might be the case, consulting a pediatrician or a feeding specialist can help navigate next steps.
If fussy eating is making you feel overwhelmed, take a deep breath. “It’s not anything the parent is doing wrong—some children are just naturally fussy eaters,” Annabel reminds us. “But with time, patience, and a few clever strategies, you can help expand their palates and make mealtimes more enjoyable for everyone.”
So next time your child refuses their veggies, remember—you’re not alone, and this phase won’t last forever. Stay positive, stay creative, and most importantly, trust your instincts. You’ve got this!
You can listen to Annabel’s episode of Parenting SOS, or watch in full on Youtube.
For more tips and delicious family-friendly recipes, check out Annabel Karmel’s latest book, Finger Foods for Babies and Toddlers, or visit her website for meal inspiration.
