The Top 3 Strategies to Overcome Fussy Eating: Desensitization, Repetition, and Family Meals
Artificial Food Dyes Exposed
Fussy eating can turn mealtimes into a source of stress and frustration for parents. But here’s the good news: with the right strategies, you can help your child develop a positive and lasting relationship with food.
In this blog, I’m sharing a sneak peek into the tools I teach in my fussy eating workshops, which have transformed mealtimes for countless families I work with. Before we begin, it’s important to note that every child’s fussy eating journey is unique. To address it effectively, we must first identify the underlying causes. In my workshops and consultations, I guide parents through this process in detail, helping them distinguish between typical fussy eating and problem feeding, which may require a tailored approach.
For general guidance, however, here are three evidence-based strategies you can start implementing today: desensitization, repetition, and family meals. These techniques are designed to ease your child’s hesitations, foster familiarity with new foods, and create positive mealtime habits that the whole family can enjoy.
1. Desensitization: Reduce anxiety around new foods
Many children are hesitant to try new foods simply because they seem unfamiliar or overwhelming, and this “neophobia”, the fear of new food, starts to peak at around 2 years. It’s the strategies we implement that can ensure a child moves through this phase without it becoming a long-term pattern. Desensitization involves gently exposing your child to new foods in a non-threatening way to reduce anxiety and build comfort.
How to Try It:
Start small: Begin with exposure that doesn’t involve eating, such as touching, smelling, or even just having the food on their plate. For example, let them explore a piece of broccoli with their fingers before encouraging a taste.
Play food games: Use sensory play to build familiarity. For instance, create a “food rainbow” or let your child build shapes with veggie sticks and hummus.
Cook together: Involve your child in the meal prep process. Washing, peeling, or stirring foods gives them a sense of ownership and makes new foods feel less intimidating and remember not to pressure them to eat what they have created.
2. Repetition: Keep offering without pressure
Children often need multiple exposures to a food before they feel comfortable enough to try it. Repetition is key, but it must be done in a relaxed and low-pressure environment.
Why It Works:
The 10-15 rule: Research shows children may need to be offered a food 10-15 times before they’ll accept it. Stay consistent and patient.
Serve it in different ways: If raw carrot sticks don’t appeal to them, try roasted carrots, grated carrots in a salad, or blending them into a soup. Seeing the same food in various forms helps normalize it.
Celebrate progress: Even small wins, like a lick or a tiny bite, are steps forward. Focus on the effort rather than the outcome.
3. Family Meals: Model Healthy Eating Habits
Eating together as a family is one of the most effective ways to encourage your child to try new foods. Children naturally mimic what they see, so make mealtimes a positive, shared experience.
How to Create a Family Mealtime Routine:
Serve one meal for everyone: Avoid preparing separate meals for picky eaters. Instead, offer a variety of foods, ensuring there’s always something familiar for them to eat.
Model the behaviour: Let your child see you enjoying the foods you’d like them to try. Seeing you savour a vegetable or take a bite of a new dish encourages them to do the same.
Stay positive: Keep mealtimes relaxed and avoid pressuring your child to eat. Neutral responses, like “You can try it when you’re ready,” take the stress out of the situation.
Next steps…
By focusing on these three approaches, you can make steady progress towards overcoming fussy eating. If you’re ready to take the next step and need support, explore my Fussy Eating Workshop, which provides a deeper understanding of overcoming their picky eating behaviour, practical tips, and personalised support for your child’s unique needs.
All participants receive:
Exclusive recipes designed with fussy eaters in mind.
A fussy eating shopping guide to simplify your grocery trips.
Practical handouts with proven behaviour change strategies.
Overcoming fussy eating isn’t about quick fixes; it’s about building trust, creating positive associations with food, and staying consistent. Remember, every child’s journey is unique, so celebrate small victories and remain patient. If you need one-on-one support for your child’s feeding, please look into my Private Consultations or Get in Touch.