10 tips to help reduce toddler fussy eating
As parents, we’ve all been there (I know, I certainly have) – facing the challenge of a toddler who suddenly becomes a picky eater. Remembering fussy eating is often a normal part of toddler development is important. Fortunately, there are ways I’ve discovered to make mealtimes more enjoyable and help your little one explore new foods. Here are some of my practical tips for dealing with toddler fussy eating and turning mealtimes into a positive experience for you and your child.
- Share meals together: One effective strategy is to eat with your toddler. Children often mimic the behaviour of adults, so having family meals can encourage them to try new foods and make mealtimes a social event.
- Avoid offering alternatives: While it’s natural to worry about your child going hungry, resist the temptation to offer alternative foods if they refuse their meal. Providing an alternative can reinforce their fussy behaviour. Occasionally, skipping a meal is okay, as long as they eat enough throughout the entire day.
- Stay calm and gentle: Respond calmly when your toddler throws food or refuses to eat. Gently correct their behaviour by saying, “Oh dear, that’s not where it goes,” and place the food back on the table. If they continue, consider putting the food away and trying again the next day.
- Timing is key: Meals should be spaced around 1.5 to 2 hours from their last snack. This helps ensure they’re hungry enough to eat a proper meal.
- Offer variety: Always provide a balanced meal with a mix of three things; at least one thing they like, one thing they sometimes like, and one new food to encourage exploration and acceptance of new flavours.
- Encourage food exploration: If your child says they don’t like something, respond with, “It’s okay you don’t like that, yet” (adding the “yet” is very important for both you and them). It often takes multiple exposures to a new food before toddlers develop a taste, so be patient and keep reintroducing it.
- Praise good behaviour: Celebrate their achievements at mealtimes. If they exhibit good behaviour, such as not throwing their plate, praise them enthusiastically. Positive reinforcement can go a long way. We’re often quick to point out what they’ve done wrong, but telling them what they’ve done right helps them understand what the expectations are.
- Monitor milk consumption: Check that your toddler isn’t drinking too much milk throughout the day, as it can fill them up and reduce their appetite for solid foods. Ensure they get the nutrition they need from a balanced diet. Milk can reduce iron absorption, so it’s important not to overdo it.
- Keep mealtime conversations light: During mealtimes, focus on topics like their day, the weather, and other interesting subjects. If they initiate questions about their food, use it as an opportunity to discuss the benefits of different foods in a fun and engaging way, like “green foods help us grow big and strong”. (I find the Kids Eat in Color tips helpful).
- Get them involved: Get your child to help with meal preparation, and also give them a say in what you eat for mealtimes. Offering a level of responsibility and involvement will help build their confidence and understanding of food preparation. Also, allowing them to feed themselves (even if it makes a huge mess) is pivotal and helping them learn how to become independent.
Fussy eating is common
Toddler fussy eating is a common phase in childhood development, and with patience and the right approach, you can help your child overcome it. By implementing these tips and maintaining a positive attitude towards mealtimes, you can create an environment where your toddler can learn to enjoy a variety of foods and develop healthy eating habits for life. Remember, the key is to make mealtimes fun, relaxed, and enjoyable for you and your child.
Nutrition helps with toddler sleep
Did you know that all toddler sleep plans come with a nutrition plan? Sleep and food are highly connected, and whilst I am not a nutritionist or dietician, as a part of all sleep plans I include some helpful tips to ensure your child’s food intake can support good sleep outcomes. If you want to know more, get in touch with the Mum Who Sleeps today, and find out how I can help get your family eating and sleeping well.
