Picky eaters: Understanding the foodie fuss
So, one day your little one devours everything; the next they're rejecting their favourite foods? Fussy eating is a common challenge for parents and caretakers, but understanding why some children are more prone to picky eating can help you approach the situation with patience and empathy.
Let’s unpack the reasons behind this and what you can do about it.
Understanding picky/fussy eating
Understanding picky/fussy eating involves recognising it's a common and often temporary phase, particularly for toddlers and preschoolers. While it may be frustrating, picky eating can stem from a complex interplay of factors, not simply a child being ‘difficult’.
Picky eating can stem from various factors, including sensory sensitivities, developmental stages and even genetic predispositions. Some children are naturally more sensitive to textures, tastes and smells, making them more likely to be picky eaters. For example, your child might love smooth mashed potatoes but refuse chunky mashed sweet potatoes, or a strong smell, such as cooked broccoli, might overwhelm a sensitive child, causing them to reject it even before tasting it1.
Additionally, toddlers and young children are exploring their new-found independence and may express this as control over mealtimes, sometimes manifesting as food refusal or reluctance to try new things.
It's not you; it's them (… sometimes)
Picky eating usually isn't a reflection of anything you’ve done; many picky eaters have siblings who eat just fine. It's more likely a matter of individual temperament and a brain wired to be a bit more cautious about new foods.
Think of it as a built-in safety mechanism: when toddlers are mobile enough to explore and potentially put anything in their mouths, a little cautiousness around unfamiliar foods can be a good thing.
Avoiding food battles
Getting picky eaters to explore new foods requires a bit of creativity, imagination and involvement. Here are some
tips to help your little one develop a positive approach to food and mealtimes:
Involve them in meal planning and preparation
- Get them involved: Kids are more likely to eat what they help make
- Simple tasks are key: Think washing veggies, stirring or setting the table
- Boost their confidence: Involving them makes them feel important
- Spark their interest: It piques their curiosity about trying new foods
Offer a variety of foods
- Variety is key: Offer a range of colours, textures and flavours
- Exposure matters: Even if they don't eat it, seeing and smelling food helps
- Builds familiarity: Repeated exposure increases comfort with new foods
- Offer limited choices: "Carrots or peas?" Gives them control while ensuring a balanced meal
- Expand their palate: Helps them develop a wider range of tastes over time
Avoid distraction
- Table time: Meals and snacks at the table (highchair/ booster if needed)
- Screen-free zone: No TV, tablets, toys or books during meals
- Focus on food: Engage with food and encourage selffeeding in a fun way as a family
Use colourful plates and utensils
- Fun tableware: Bright plates and utensils make meals more appealing
- Personalise it: Let your child choose their favourites
- Boost excitement: Add a touch of fun to mealtimes, e.g. cutting sandwiches into fun shapes or using cookie cutters to shape fruits and veggies
Play games
- Make it a game: Turn mealtime into a playful experience, e.g. guess the food, a fun way to introduce new flavours
- Reduce intimidation: Make trying new things less scary
- Themed meals: Add a layer of excitement by creating ‘pizza nights’ or ‘breakfast for dinner’
Be patient and persistent
- Be a good role model: If you enjoy a variety of healthy foods, your child is more likely to do the same
- Don’t give up: If they reject something initially, keep offering a variety of foods and remain calm and encouraging, never forceful
- No pressure tactics: Offer foods in a relaxed manner and let your child decide how much to eat
- Set clear boundaries: Establish clear rules, such as no snacking between meals or no dessert until the main meal is finished
- Small portions: Start with a fist-sized amount or a tablespoon per year of age; offer more if needed
Getting some additional help for your picky eater
If you're concerned about your child's nutrition or growth, speak to your healthcare professional about tailored strategies and feeding options to ensure your child is getting the nutrients they need.
Looking for deliciously fun recipes for your picky eater?
Explore our list of recipes and resources to make mealtimes good times.
References
- American Academy of Pediatrics (2018). ‘10 Tips for Parents of Picky Eaters’.
HealthyChildren.org. Available at: https://www.healthychildren.org/English/ages-stages/toddler/nutrition/P… (Accessed: 22 October 2025).
Frequently asked questions
We’re here to help. Browse through our common questions to get quick answers.
How can I tell if my child's picky eating is a problem?
If you notice significant weight loss, fatigue or other concerning symptoms, it's a good idea to consult a healthcare professional.
What if my child refuses to eat anything but their favourite food?
You can try mixing their favourite food with new ones or gradually introducing new foods alongside their favourites.
What’s the best way to introduce new foods?
Introduce one new food at a time and wait three to five days before trying another. This helps identify any allergic reactions and allows your toddler to get used to new tastes.
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