It’s a cliché about small children that they don’t eat properly. People are constantly swapping stories about their irritation with the faddy food habits of their offspring – that is when they are not secretly sobbing over platefuls of uneaten carrots and bowls of rejected spaghetti bolognese. Few things cause as much stress to parents as feeding their children; it’s one of those things which is fundamental to the idea of nurturing them. If they don’t eat, you can feel you are failing at one of the most important parts of your job. And that’s before you factor in the frustration and anger at food going to waste, not just because you’ve spent ages cooking it but because you know there are children elsewhere dying for want of a decent meal. Fussy eating makes taking your children out to dinner difficult, it causes issues at large family meals, and it makes it harder for you when children are invited out to tea.
I think people treat fussy eating as though it’s inevitable, as though it’s something over which you cannot take control. But for most children this is not the case. The vast majority of children will go through periods of comparative fussiness, yes, and only exceptional children will eat literally everything you put in front of them, but there is no reason why most children cannot eat a wide variety of interesting and healthy foods. And most importantly your dining table doesn’t need to be a battle ground. Promise.
There are a couple of exceptions to this for whom managing food intake may be more difficult. One is the highly allergic child. Here you may run into difficulties because their food options are limited to begin with, and also because when food starts making a child ill it’s easy for them to develop fear about food and eating. The other is the child with sensory processing difficulties, either as part of or independent from autism. For children with genuine (and I stress that, genuine) sensory needs, you can acclimatise them to different foodstuffs but it must be done slowly and carefully. It’s also worth saying that you do need to introduce texture into food for all children fairly early on to avoid any sensory sensitivities developing unnecessarily in children that might be prone to it.
So with that out of the way, let’s get onto my list of tips. Every single one of these has worked/does work in our house. I cannot promise that they will in yours, because all children are different, but I have three, all good eaters, all of whom love food, love mealtimes and love going out to eat. They have all had fussy phases, those you cannot avoid, but they do not need to be permanent. I apologise that these may not be in a logical order.
1. At the start, offer variety of taste, texture and presentation. Right from the start, go for variety. It may take a little time to introduce new foods as they get used to eating at the weaning stage, but once you have a good number of things on the go, rotate foods regularly and keep adding new ones. I used to try and offer lentils, pork, beef, chicken, lamb, and two portions of fish on a main-meal rotation through a week, alongside two vegetables each time, again on rotation. Eventually you can get to the point where they don’t bat an eyelid at new foods because every day looks different.
2. Never offer alternatives. Or, if you must, make them boring and small. Children are smart. If they think there is a sniff of a chance that they’ll get something else they will turn down the first thing you offer. It appeals to them on two counts – one because they get to have something else they might prefer, and two because small children like control, and you dancing to their tune is both exciting and hilarious. I never offer alternatives. In my experience most meals are rejected because they are not all that hungry in the first place. But if you are certain they genuinely don’t like it and are really hungry, make the alternative something extremely dull, like a slice of plain toast. That way you don’t have to worry you are putting them to bed hungry, but they also don’t get the impression you are a short-order cook.
3. Feed your first child like you already have two more. If you had three children at the table who refused to eat a meal, would you cook them each a different alternative? As a family of five, would you dish up a separate meal for everyone in the household? Treat the first child as if it’s one of many; don’t let them dictate too much. It may be their choice to eat it or not but it’s your choice what you cook.
4. Feed them what you eat. Cook for yourselves in the evening and offer up the rest for the children the next day. Apart from watching the salt content and maybe going easy on the chilli for some children (you can always season your own with chilli flakes after removing their portion) there is no reason why children can’t eat what you eat. The bonus is you are only cooking once, and it hurts less if it gets rejected!
5. If you offer a choice, make it between two things, no more. A or B. X or Y. Small children are confused by excessive choice. If you like to offer alternatives keep it simple: “Would you like chilli or toad in the hole for lunch?” You may find the answer is sometimes “None of them!” Do not accept this, or you will end up offering an endless parade of options and losing control of the situation. If they reject both, just say you will choose for them. You will usually find they suddenly develop a preference for one or the other.
6. Be firm but don’t fight. Never argue over food. State your case and move on. You CANNOT and SHOULD NOT make a child eat. But you are in charge of what goes onto the table. Don’t lecture, nag or repeatedly comment on what they are and are not eating. Simply make your point and then leave it alone. “There is nothing else on offer, so either eat some of that or get down from the table”.
7. Don’t give up on foods if they are refused. I continued to put broccoli on my (now 6 year old) daughter’s plate for two years after she rejected it at 18 months. She rarely, if ever ate it, but I never commented. After two years she announced she now liked broccoli again and now eats it all the time. Don’t cut foods out of their repertoire just because they stop eating them; their tastes change all the time and if you don’t make a big deal of it they will probably go back to eating it eventually. Hopefully within less than two years!
8. Don’t get angry or annoyed if they don’t eat. This is really important. Don’t turn it into a battle, and even if you do feel extraordinary waves of anger watching them refuse the fish stew you spent hours making and hard-earned money paying for, don’t let it show. The minute a child knows you have a button that can be pressed, they will press it.
9. Don’t be stressed if they don’t eat. In my experience, there are phases in a child’s life when they eat very little, for reasons which are not entirely clear. It may be related to after a growth spurt, but I have had weeks where it appears barely any food has gone down, with no ill-effects. Showing no reaction to this (apart from giving smaller portions if they are eating less than usual to avoid waste) has resulted in normal habits being resumed in a week or so. If there is no sign of illness, don’t go into panic mode and start offering alternatives to coax them to eat. Trust them to manage their own intake. If you are really concerned, offer a favourite meal every couple of days, but don’t offer treats to fill the gaps. I have lost count of the times I put mine to bed without any tea to speak of. It was never an issue, probably because the reason they weren’t eating is because they weren’t really hungry!
10. Go back to the normal rules after an illness. Rules do go out of the way when a child is ill. If they are unwell and don’t feel like eating, sometimes it’s best not to push food on them as it can come straight back. But you need to keep them taking in a few calories, so offer whatever they want (within reason). But I have lost count of the number of times I have heard people say that fussy eating developed after the first illness their child had. You must return to your normal rules as soon as they are well. There may well be fuss that you are not going to let them sit on a sofa and eat ice-cream all afternoon, but you have to ride that out.
11. If tantrums ensue. Say “well, that’s what we have to eat today. You can choose to eat it or get down from the table.” Keep it simple, don’t shout, say it calmly and follow through. If they are younger, simplify the language but keep the message the same.
12. Don’t punish a child for not eating. Punish rudeness at the table if it happens, or misbehaviour, but do not punish the specific act of refusing to eat. It is a child’s right not to eat what you put in front of them. They have the choice to eat or get down from the table, but you have to let them have that choice.
13. Use positive language. Be positive about eating, about food, about mealtimes, about cooking.
14. Never validate dislikes – at least not until they are older. Say “Oh, you don’t want that today”, not “Oh, you don’t like that.” The latter will just become a self-fulfilling prophecy.
15. If offering something new and different, always make sure there is at least one thing on the plate you know they will eat. Think how you would feel if someone gave you a plate of a completely unknown food with nothing familiar in sight. Where would you start with it? If you were really hungry, how frustrated would you feel? If you’re offering a new main meal or a new sandwich filling, put familiar vegetables or well-liked fruits on the side. Give them the opportunity to try the new food without feeling under pressure.
16. Be relaxed, and don’t hover. If you are relaxed about mealtimes, you child is far more likely to follow suit. Don’t put pressure on them by hovering over them as they eat either. It’s lovely to sit with children and chat, but for some children it just encourages them to kick off, either because they feel like you are watching them or because you are then a target to annoy. Stay in the same room for safety purposes, but look busy. The less you look like you care what they eat, the more likely they are to eat it.
17. Keep snacks not less than two hours before a meal. Children who are not hungry find reasons to fuss. Children who are hungry find reasons to eat. If you find they are regularly not eating at lunchtime and teatime, cut snacks completely.
18. Don’t attempt to feed very tired or very hungry children (if you can help it!). This will usually just lead to tantrums. In my experience children who are extremely hungry actually often struggle to start to eat – for some reason they get to the point where they can’t pick up a spoon and get on. It can actually work in these circumstances to offer a guaranteed win to get them to start eating before they will be able move on to their actual meal.
19. Make rules and stick to them. If you think they should eat at the table, they will eat at the table. Just say they eat at the table or not at all. Stand your ground. If it matters to you, don’t give in.
20. If you have a fussy eater, give smaller portions so there is less waste. Waste is what makes parents cross. If they don’t eat a lot, give smaller portions and freeze the rest. Children with small appetites are put off by large platefuls of food, too. You can always offer seconds.
21. Have pudding rules and stick to them. Ours are quite simple, and based on the fact that on any given day I don’t know how hungry they are. Yoghurts and fruit are allowed for pudding if at least 3/4 of a meal has been attempted, including most of the vegetables. Cakes, special puddings, stuff that we buy from the patisserie counter on a Saturday – these require a clean plate.
22. Remember that babies and toddlers need to taste something up to 10 times to become familiar with it. Don’t give up too soon. And some research shows that even very tiny amounts count towards acclimitisation. One small bite of broccoli is nonetheless effective in terms of getting them used to it.
A lot of this sounds more authoritarian than it is in practice. In reality, setting basic ground rules for mealtimes means you don’t have fights and arguments because they know what is expected and just do it. As to a rationale, I always go back to thinking about children on rationed food during the Second World War. These children had fairly horrible, bland, limited meals. But they would have been hungry and they ate it. In a world where millions of people are literally starving, it is ridiculous for a normal, healthy child to be able to make excessive demands about food. They are incredibly lucky these days to have foods available that even two generations ago would have been unthinkable. I am repeating myself again but the philosophy should be that you choose what goes on the table, they choose whether to eat it. Never fight, never argue, never punish, just offer up plenty of healthy variety and let them make their choices.
I hope this is a useful list of tips and tricks; I have found them very effective. If you have any others, why not add them below?