How to Banish Fussy Eating (According to Science)

How to Banish Fussy Eating (According to Science)

For something that is meant to be life-giving and nourishing for the body, mind and family spirit, mealtimes can be a nightmare. Not just any nightmare, but the type that can only come with a battle-weary parent and a small human who has tasted more victory at mealtimes than vegetables. 

I have heard there are kiddos who come in the version that eat everything that’s put down in front of them. That’s not how it was at my house, and if it’s not that way at your home either, take heart. Fussy eating, as tough as it is to deal with when it happens, is a very ‘normal’ part of childhood. 

‘… children naturally go through stages during their toddler years when they are often fussy and will refuse new foods, particularly vegetables. This is a normal developmental stage for children, but it can often lead to a restricted diet as children become fussier and fussier about what they will not eat. Families need evidence-based scientific advice about what they can do to help encourage children to taste, and eventually like, new or disliked fruits and vegetables.’ – Dr Claire Farrow, Aston Research Centre for Child Health.

As comforting as it is to know that your little one isn’t doing anything out of the ordinary,  it will bring cold relief when the dinner table becomes a battleground. Now, science has found a way to help. New research has found that with three simple steps, parents can positively change their child’s attitude towards food. 

The research, published in the journal, Appetite, found that introducing three steps dramatically increased children’s liking and eating of vegetables that they had previously rejected.

The steps … Tell me the steps.

The important thing to remember is persistence. You have to be persistent. (Yes I know – I wish it could be easier too!) Knowing the difference these steps can make will make it easier to stand firm. Little ones are tough. They are skilled and highly effective negotiators. Don’t let anyone tell you differently. Here’s what you need to know to bring yourself up to their level of negotiating prowess.

Step 1 –  Repetition: Repeatedly expose your child to the food. Try the same vegetable for at least 14 days in a row. Be patient. The idea is to help them become familiar with the food. Kids might need to try something up to ten times – maybe more – before they feel familiar enough to be okay with it. If they reject the food don’t worry – it’s not over, it’s a win. It means you’re one try closer to mealtime bliss. Or a taste without argument. Same thing.

Step 2 – Role Modelling: Eat it first and show them how delicious it is. 

Step 3 – Rewards: Praise them for trying, even if they’ve only taken a tiny bite. Or a lick. It all counts. All great achievements start with plenty of small, imperfect steps. You know it does.

Do this with the same vegetable/s for at least 14 days.

‘Our research shows that a combination of repeatedly exposing children to vegetables, rewarding them for trying the food and modelling enjoying eating the vegetable yourself, can help to encourage children to taste and eventually like vegetables which they did not previously like eating.’ – Dr Claire Farrow.

The eating behaviours that kids learn in childhood will often move with them as they get older. The individual steps might not come as a surprise, but knowing that they make a difference will make it easier to keep going with them when your little warrior is giving you every reason call it quits for now and try again another time.

4 Comments

Muhammad Mubashir Ullah Durrani

Children are influenced by the world.
My little sister who is 6 wont eat food because she is worried about the calories.
Dear Lord, I don’t have it in me to say something.
She eats the salad and yoghurt. A wee bit of the other stuff like meat and rice. Is this fuzzy eating?
What does one do in such a situation?
Thanks.

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washingtondc

My relative is of mixed heritage. It saddens me that he still does not like rice or eggs. I don’t know if he will ever truly enjoy Asian cuisines…or the cuisine of our people, specifically. He is still young. He takes after his dad’s tastes. Asian foods are much more flavorful. Rice is a big part of it. Eggs are used in many dishes and cultural cuisines.

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Karen B

I grew up a picky eater and wanted to make sure my kids did not suffer the same as I did.
1. Everything they eat is good. No criticism. No battles at meals. State what good eaters they are. It really sets up their confidence.
2. No fast food. No sugar, candy cookies before age one. No soda! It ruins their ability to taste regular food and sets them up for a lifetime of bad eating habits.
3. Give them mashed fruit and avocados before teeth. Bring a banana along for a snack. Crunchy cut up veggies with a little salad dressing, when they can chew, for a before dinner snack.
4. Make healthy food taste good. Add dressing, butter and parmigian cheese, tomato sauce, maple syrup, oregano, a little garlic.
5. Keep variety coming. Goat cheese on crackers, whole grains with pesto, pickles, etc..
6. If they don’t like something, no problem. No drama. Just acknowledge that it may be a food they will like when they are older, and again, what good eaters they are eating their other food! If you like it keep enjoying it.
So, my kids grew up without the burden of pickiness and with the ability to make healthy choices.

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One of our rituals was in the week before Christmas, we’d go shopping and each kiddo would choose a keepsake decoration for the tree. This would forever be their decoration. To make sure we’d remember who owned what (a year is a long time!) I wrote their name and year on the box. The idea is that when they leave home, they’ll have a collection of special decorations for their own tree, plump with throwbacks (‘Oh I remember when we bought this!).

Then of course there was Christmas morning. Santa would leave a note on the table and bootprints on the front path, which smelled remarkably like talcum powder. So magical the way the snow was under the boot and never melted, even in an Australian summer! But that’s the magic of Christmas, right?!

We often put so much pressure on ourselves to make Christmas magical. Rituals can make this easier. They get the special memories, you get to make the ‘magic’ without having to come up with something new and different each year.

It’s very likely that there will already be Christmas rituals happening in your family, even if you don’t realise it. Ask them what they remember most, or what they loved most about last Christmas, aside from the presents.

They might surprise you with things you’d completely forgotten about, or which at the time didn’t seem to be a biggie. It can be the simplest things. Maybe they loved the way they were allowed to have ice-cream with pancakes at breakfast last Christmas. (Ice-cream at breakfast?! Told you Christmas was magical!!). 

If it’s what they remember, and if it lights them up, let it become a ‘thing’. Maybe they loved the magic ‘neverending carrot’ sprinkles you put on the scrawny carrot you found in the vege drawer (remembering reindeer groceries can be so hard sometimes!)

You’d be surprised what they find special. It doesn’t have to be big to feel magical.

What are your Christmas rituals? Let’s share ideas in the comments.♥️
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There's no need to enter a code. The books and bundles are already marked with their special sale prices. You'll find them all there - plushies, books, bundles - doing shopping cartwheels, beside themselves excited about helping your young ones feel bigger than anxiety, and shimmy on to brave. 
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It can feel as though the only way to strengthen them against their anxiety is to make sure they have nothing to worry about, but when their worries are real this might not happen quickly. 

Instead, we need to focus on helping them know that even though those worries are there, they will be okay. ‘Not worrying’ isn’t the antidote to anxiety, trust is. This will start with trust in you and your belief that they will be okay, and trust in your reaction if things don’t go to plan. Eventually, as they grow this will expand into trust in themselves and their own capacity to find their way through challenges to a place of hope and strength. 
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Strong steady breathing will reverse the fight or flight physiology that causes nausea, butterflies, or sick or sore tummies during anxiety. BUT telling an anxious brain to take a strong steady breath will potentially make anxiety worse unless strong steady breathing feels familiar. Practising during calm times will make it familiar. 

During anxiety we’re dealing with their amygdala, and it wants short shallow breathing to conserve oxygen. It doesn’t want strong steady breathing and will work hard to resist this. 

An anxious brain is a busy brain and it will be less able to do anything unfamiliar. A few minutes of strong steady breathing each day will set up a strong neural pathway to make strong breathing more automatic and accessible during anxiety. 

In the meantime though, you can do it for them. This is the magic of co-regulation. When you do strong steady breathing during their anxiety, it will calm your nervous system which will eventually calm theirs. You will catch their anxiety, and this will feed into their anxiety. Your strong steady breathing is the circuit breaker. They will catch your anxiety, but they will also catch your calm. Don’t worry if this takes a few minutes (and maybe a few more after that). Anxious brains are strong, powerful, beautiful brains working hard to protect. Breathe and be with. This will open the way for that distressed young nervous system to find its way home. And you don’t need to do more than that.♥️
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Needs and behaviour can get tangled up and treated as one. When you can, separate the need from the behaviour. Give voice to the need - let it find a way to breathe - and redirect the behaviour. 

The need might always be clear, especially if it’s being smothered by angry shouting words. If we stifle the behaviour without acknowledging the need, the need stays hungry. Help usher it into the light by making it clear that you’re ready to receive it. Then wait. Wait for the big behaviour to ease, for bodies to calm, and angry voices to soften - but keep the way to you open. ‘You’re a great kid and I know you know that behaviour wasn’t okay. Talk to me about what’s happening for you.’

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