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“Yuck, I don’t like it!”… the catch phrase of a fussy eater

But given that 94.4% of Australian adults are not consuming the recommended amount of fruit and vegetables each day, I have a sneaking suspicion that it is not only children who push their plate away at the sight of Brussel sprouts.

Parents Need To Be Role Models

Parents are significant role models in the development of children’s eating habits as well as largely responsible for the foods purchased, prepared and provided to children. Given this, it is particularly concerning that 22% of parents are self-confessed ‘fussy eaters,’ and it seems no coincidence that 78% of children 4-8 years and 95% of teenagers 14 -16 years, similarly to their parents, fail to consume the recommended amount of vegetables each day.

Of course, there are many factors which influence eating behaviours and some degree of “fussiness” in young children is normal and to be expected.

Fussiness Starts Early

From around 12 months of age, as a child begins to assert their independence, playtime takes priority and food refusal, preferences, pickiness, and general uncooperativeness at meal times, is a common problem. On occasions, feeding difficulties and fussy eating behaviours are underpinned by medical or developmental issues, in which case professional intervention should be sought. Under normal circumstances, however, parents who are fussy eaters create the perfect environment to promote ‘fussiness’ and typically provide a diet with limited variety and limited opportunities for children to explore new and different foods.

Enjoying a wide variety of foods every day is important as it ensures a broad scope of nutrients within the diet which are essential for good health, growth and development. Regular and sufficient consumption of fruits and vegetables is extremely important, with 2% of all deaths in 2003 directly attributed to insufficient fruit and vegetable intakes.

Managing fussy eating

It is going to come as no surprise that my first and foremost strategy to assist children overcome ‘fussiness’ is to role model positive, healthy eating behaviours –

Eat and enjoy (or at least pretend to) foods from each of the five food groups (grains and cereals; fruit; vegetables; milks, cheese, yoghurts and alternatives; meats, nuts, eggs, and legumes), every day.

Be excited and enthusiastic to try new foods and different recipes.

Try setting yourself a goal to trying one new fruit or vegetable a week and allow children to be involved in choosing which ones to try.

Remember to buy in season (these will be the cheapest) and always choose Australian grown where possible.

Encouraging children to be involved in preparing foods, not only introduces important lifelong skills, but also allows children to become familiar with the texture and smells of new and different foods before they are expected to eat them.

From about 2 years of age children can be involved in a variety of age-appropriate cooking activities which can assist overcome fussy eating behaviours whilst also being a lot of fun. It is important to have age appropriate expectation of your child (as detailed in My Kitchen Milestones) and be prepared for a messy. If spending the afternoon cleaning the kitchen isn’t your idea of fun, try taking your cooking activity outside.

If you’re stuck for ideas of what to make with your budding little chefs, head over to The Kids Menu and download the free e-book ‘14 Healthy Kids Recipes’ which contains simple, fun recipes to engage children in the joy of cooking and healthy eating – it might even inspire a few fussy parents too.

  • I think I’m a good role model, but they all eat different things.

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  • I often find, much to my horror, that parents make food for children plain – because they think kids won’t handle spices or whatnot. But it’s the opposite! If you expose children to all different types of flavours, especially from a young age, and lead by example, then you’ll find that meals can be fun, flavoursome and healthy. There’s no such thing as “children only eat plain, uncomplicated food.” I know many children who love curries and all sorts, all because they had it from an early age.

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  • I still vote eating a rainbow is a great way to increase fruit and veg intake

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  • I loved the really yummy looking lunchbox with really healthy snacks. Aiming to get our lunch box like that… Thank you.

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  • thanks for the ebook! I have a friend in mind who could use it!

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  • Thank you for the ebook! its great!

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  • I definitely be heading over to The Kids Menu and downloading the Ebook… I have been very lucky with my daughter so far as she eats most things that are offered to her…
    I think part of the reason that some kids grow up to be fussy eaters is that their parents avoid giving them foods that they themselves don’t eat…
    Being a self-confessed fussy adult I do my very best to not let my negative feelings towards certain foods impact on the diet of my little one!
    Lifestyle has always played a big part in the meals that I cook myself as being a shift worker for a number of years, I always found quick was better – Since having my daughter though I make it my mission to make homemade meals regularly and to ensure that fresh fruit and vegetables are part of her daily diet…
    Once you become a parent food is really something that you have to start looking at in a different way!


    • I definitely agree with that! I have friends that don’t eat vegetables at all and naturally their kids won’t go near them because they watch the parents turn their noses up at them!

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  • Checking out ‘The kids menu’ now and will download the free e-book. Thanks!

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  • thanks I will check out the 14 healthy kids recipes.

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  • I have one child that eats anything and everything, and one that is very picky and will only eat certain things, but the things she rejects are food that the rest of the family enjoys. Thanks for the great article

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  • Great article. my kids are fussy eaters and it’s so hard to get them to eat veggies.

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  • We actually consume a lot of fruit but I probably at times teach them to be fussy. There are certain thing I do not like and my kids are the same.

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  • Good points here, but sometimes kids just don’t like things and its not your fault as a mum.

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  • I try to give the kids different things to eat, but it is hard when I wont eat a lot of it. It is hard to say eat when I don’t like it either

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  • I must say I am guilty of this. I am very fussy and the kids always take this on board when deciding what they like

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  • great article good info and something to think about.

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  • Most of my children eat everything and I just kept persevering with a food till it was accepted.

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  • Thank you for this article, I am lucky mine will eat most things, and try everything, but have friends who will benefit from this so will share!

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  • Weve just started solids in the last few weeks. We’re trying to introduce new foods too, but of course I will have to remember to role model all different foods.

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  • I think eating as a family and your child seeing that you try and experiment with food then they will.

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