PICKY PALATES

Kids with picky palates: tips for enjoying ‘fuss-free’ mealtimes

Children who are ‘fussy eaters’ are a common concern for families and can often be a source of anxiety and worry for parents and carers.

Research has found up to 50 per cent of children may be described as ‘picky eaters’. While there’s no universal definition of fussy eating, it can leave parents and carers feeling stressed and worried.

Fussy eating can include things like refusing to try new foods, preferring certain textures and tastes or refusing to eat fruit or veggies.

While it’s a normal part of childhood development, it can leave parents and carers feeling stressed and worried that their child isn’t getting the nourishment they need.

A positive approach to parenting, eating together as a family, and involving children in the preparation of food, can reduce the likelihood of fussy eating.

Mealtimes are about more than just eatingthey're also time to connect with each other. In fact, the World Health Organisation states that feeding times are periods of ‘learning and love.

Top 5 tips to enjoy fuss-free mealtimes:

1. Take the pressure off. Remember that picky eating is normal. It can be random and confusing, but it’s a natural part of a child’s development, especially in the toddler years. Children can start asserting their independence at this age, which can show up in their eating habits. If you are feeling defeated or worried, it's important to try not to bring those feelings to the table. Keep an optimistic outlook because, in time, the situation is likely to change.

2. Involve children in meal preparation. If they’re actively helping to prepare some meals, even in the smallest ways, they’re likely to feel a sense of achievement and feel more inclined to try something new. This could be simple tasks like helping to set the table, washing vegetables or measuring ingredients.

3. Create a calm, positive mealtime environment. Where possible, try to keep your family's mealtime routine consistent, like eating together at similar times each day, removing distractions, encouraging conversation and showing your willingness to try new combinations of foods in small portions. Children pick up lots of good habits simply by watching how their parents and carers react and respond to mealtimes.

4. Give positive reinforcement. Even if it's just a small taste, bite or lick, positive reinforcement is a great way to build their confidence and encourage them to keep trying. For example, giving a high five, offering praise or telling your child you’re proud of them.

5. Have realistic expectations. Most kids won't eat everything you serve them – try to focus on what they’re doing well and look out for the bigger picture. Are they eating various foods over a week or month? With calm and optimistic guidance (and plenty of patience), parents and carers can help kids become more adventurous eaters and willing to try new things.

It’s natural as a parent to feel worried, but by making small, positive changes, you may see a big difference in your child’s relationship with food. If you’re worried that your child isn’t eating enough to have enough energy to play and explore, have a chat with your GP, child and family health nurse or paediatrician.

By Dr Alan Ralph, Triple P International Head of Training. Parents and carers can access free, easy-to-use, online parenting support 24/7 at www.triplep-parenting.net.au