If you’re reading this, chances are you’ve got a little one who turns every mealtime into a bit of a battle. One day they might love carrots, and the next day they act like you’re feeding them poison. You’re not alone—dealing with a fussy eater can be exhausting and worrying. But don’t worry, because today we’re going to talk about some practical and gentle ways to help your picky eater expand their palate, reduce mealtime stress, and—most importantly—make sure they’re getting what they need to grow and thrive.
1. Keep Calm and Stay Positive
It’s so easy to feel stressed when your toddler refuses food you know they need. But staying calm and positive is key. Toddlers are great at picking up on our emotions, and if they sense stress or frustration, it can make them even more resistant to eating. Try to keep mealtimes light-hearted and relaxed. If they refuse to eat, don’t make a big deal of it. Just take the food away and try again later.
2. Offer a Variety of Foods—Repeatedly
Toddlers need time to get used to new foods. Just because they rejected something once (or ten times!) doesn’t mean they’ll never eat it. Keep offering a variety of foods, even the ones they’ve refused before. Sometimes, it takes 10-15 exposures to a new food before a child is willing to eat it. Offer small portions alongside something you know they like—this way, they feel safe with familiar tastes but also get the chance to try something different.
3. Make Meals Fun
Presentation can be everything with toddlers. Try making their plate colourful and fun—use different shapes, colours, and even a bit of creativity. You could cut fruits and veggies into stars or hearts, or arrange their food into a happy face. The more appealing the meal looks, the more interested they might be. You could also get them involved in the process—let them choose between two types of vegetables or let them help arrange the food on their plate. When they feel involved, they’re often more willing to try new things.
4. Stick to a Routine
Toddlers thrive on routine, and mealtimes are no different. Establishing a regular eating schedule helps them know what to expect and when. Offer three main meals and two healthy snacks at roughly the same times each day. Try to limit snacks close to mealtimes, so they’re more likely to be hungry when it’s time to eat. Offering meals in a calm and consistent way helps create a reassuring routine that can make even a fussy eater feel more comfortable.
5. Avoid Pressure and Bribes
It can be really tempting to encourage a toddler to eat with the promise of a treat or just a little extra persuasion. However, pressuring a child or using food as a reward can often backfire. It can create a negative association with mealtimes or give unhealthy foods extra appeal. Instead, try to stay neutral—offer the food, but let your toddler decide whether or not to eat it. Trust that your child knows when they’re full or hungry, and try not to worry if they refuse a meal here and there. Most toddlers make up for it over the course of a week.
6. Encourage Self-Feeding
Toddlers love to assert their independence, and mealtime is no exception. Let them feed themselves, even if it gets messy. It gives them a sense of control and can make them more interested in eating. Offer them a variety of finger foods that are easy to pick up, such as steamed vegetables, small pieces of soft fruit, or little chunks of cheese. The more they feel in charge of their own eating, the less resistant they may be.
7. Eat Together as a Family
Toddlers love to imitate what they see, and family mealtime is a great opportunity for this. If they see you eating and enjoying a variety of foods, they’ll be more inclined to try them as well. Make family meals as enjoyable as possible—sit together, chat, and avoid distractions like TV or tablets. Even if they don’t eat much at first, the routine of sitting down and watching others eat can help them get comfortable with new foods.
8. Start Small with New Foods
Introducing new foods can be intimidating for toddlers, especially when the portions seem overwhelming. Start with very small portions of new foods—just a spoonful. This takes the pressure off, and if they do try it, it feels like a small, manageable step. If they decide they like it, you can always offer more.
9. Respect Their Appetite (or Lack Thereof)
It’s completely normal for a toddler’s appetite to fluctuate day by day. Some days they might eat a lot, while on others they barely touch their food. Try not to stress about the amount they eat in one sitting—look at their food intake over the course of a week instead. They’re still learning to regulate their hunger, and respecting their cues helps them develop healthy eating habits in the long run.
10. Offer Healthy Choices
When your toddler is hungry, try to make sure the available options are all nutritious. If the choice is between an apple slice or a cheese stick, you know they’re getting something healthy either way. Give them a sense of control by offering two options, but keep both options good for them. It helps them feel more independent, which is a big deal at this age.
11. Keep Drinks in Check
Sometimes a toddler’s fussiness at mealtime is due to them being full from too much milk or juice. Keep an eye on how much they’re drinking throughout the day—ideally, they should be drinking water between meals and having milk in moderate amounts. Too much milk or juice can curb their appetite for solid foods.
12. Seek Support If You’re Concerned
If your child’s fussiness is causing you real concern, or if you feel like they’re not getting the nutrition they need, it’s okay to seek help. Speak with your paediatrician or a nutritionist who can provide guidance and reassurance. Sometimes, there’s more going on beneath the surface, and having an expert opinion can help you feel more in control of the situation.
Dealing with a fussy eater can feel like a never-ending challenge, but remember, you’re not alone. Many parents go through this, and it’s usually just a phase. Stay patient, be consistent, and keep mealtimes relaxed and pressure-free. With time, your toddler’s habits will change, and the fussiness will become a distant memory.
Above all, remember to be kind to yourself—you’re doing an amazing job, even when it doesn’t feel that way. Every small step counts, and in the grand scheme of things, these challenges will pass. Keep calm, keep encouraging, and know that you're laying the foundation for a healthy relationship with food that will last a lifetime.
