How can I Help my Fussy Eater

How To Get My Fussy Eater To Eat Vegetables

The quality of food our children eat is a major factor that can lead to a decline in their health and ability to learn and concentrate. It’s vital that our children are comfortable eating a nutrient dense diet, filled with a wide range of nutritious foods. Fussy eating is a significant contributor to ill health.

Unfortunately, many kids today aren’t so comfortable eating a plate full of vegetables. Multiple things get in the way of them eating a quality diet. Add to that, our families are busier than ever, and we lack the time and patience required to reverse the poor eating trend.

Fussy eating an important topic, however, and we need to do whatever we can to improve their eating habits. As a parent that’s passionate about developing the next generation into the people they came here to be, I strongly believe that there’s not much more important than finding a way to improve their eating habits.

As a result of our children’s bodies not having the nutrients, they require to thrive, many regress from children that hit their targets, to children that are slowly slipping off the developmental curve. The opposite trend is possible, however. That is if their bodies get the nutrition they need.

Our bodies need nutrition, broadly speaking, for two main reasons.

To be able to make the changes required to help our children, we need to remember these points. Remember these points, even when we are busy and stressed. Making decisions based on these points can take some of the stress away.

Notice that the two main reasons don’t mention calories directly. This is intentional. Calories fall into nutrients, but why should calories be more important than vitamins, minerals and antioxidants? To help transform the eating habits of your children, you may need to reduce your focus on calories and focus more on all nutrients.

What we eat affects our gut health, and our gut health affects our overall health in a big way. Our gut health has a significant impact on our brain. It’s not just that our gut produces so much of our neurotransmitters, our gut is the first barrier against unwanted chemicals entering our bloodstream. If we develop increased gut permeability, substances can enter the bloodstream that should not be there, and inflammation results.

To make things worse, gluten from many grains can cause increased gut permeability. Gluten often stimulates the production of zonulin, which signals the gut wall to increase its permeability. Unfortunately, zonulin also increases the permeability of the blood-brain barrier. The result of this can be proteins entering the brain that shouldn’t be there. Apart from the resulting inflammation, and other concerns, some proteins can trigger the food reward system in the brain. This means the person can be driven to eat more of these foods that have these proteins. These foods tend to be dairy (from the casein protein in dairy), and gluten from wheat. Since these foods can be adding to the issue of increased gut permeability, and inflammation, the person can get stuck in this pattern of eating, and have ill health.

The Benefits Of A Nutrient Dense Diet

Eating a nutrient-dense diet can:

How Do I Help My Fussy Eater?

Here are three broad categories to focus on when helping your fussy eater;

Address the main reasons why the child is craving poor quality foods.

Address the sensory issues around food.

Take the stress away from eating.

Addressing these three reasons simultaneously which create a positive spiral. Address them all at once. For example, taking the stress away from eating will increase your chances of getting them to try new food. Removing inflammatory foods and helping the gut heal will help reduce sensory issues. Increasing the nutrient dense food in their diet will help them feel better and function better.

Many factors may have contributed to your fussy eater. There are, however, some things you can try to improve their eating habits.

Five Things To Do Now, To Combat Fussy Eating

Here are five things to do now that will help your child overcome fussy eating;

Sorry to say it, but see a healthcare professional about cutting bread, milk and cheese, and any other inflammation causing food that they may be consuming. Find foods that won’t cause inflammation, that they will eat. Try the elimination diet. It will help them to feel good after eating food, as a result of eliminating foods that cause inflammation.

Reduce your stress about providing enough calories by using a quality fat. Try coconut oil, or (medium-chain triglyceride) oil such as Bulletproof Brain Octane (low taste, and can be taken straight off the spoon). Consider this - is a piece of broccoli, plus quality fat more nutritious than filling up with pasta? Which is better for you child, and which will reduce the fussiness over the long term?

If sensory issues are a concern, start by just consistently having the challenging food on the plate. Progress to asking them the squish the food and then smell the food. Progress to touching the food on the lips, then tasting. This can be over a period of months, but try it!

Reduce the stress around eating. Having stress and anxiety lowers the drive to try new challenging foods. Don't punish for poor eating. Calmly encourage any small wins.

Increase food reward. Our bodies tend to signal food reward for calorie-dense foods. It can be sugary or fatty foods. I believe that quality fats are essential. For this reason, adding butter or MCT oil to vegetables may increase food reward. Adding lots of coconut oil to a curry or stew will help their drive to eat them. Also, try adding a quality salt such as pink Himalayan salt.

Gut Bugs Are A Major Influence To Fussiness

I encourage you to keep what I'm about to say in mind. What I'm about to say applies to many people, with various goals, such as losing weight and improving health, but it's rarely talked about. It's the reason overweight people find it hard long term to stick to an improved diet, even though overweight people have the best willpower in the world.

Overweight people exercise their willpower regularly and will slip up and eat the wrong food, from time to time, when they can't resist cravings. They can slip up as a result of additional stresses, emotional challenges, or simply willpower burning out.

The gut is the most significant signal to our brain to drive us to eat. There are at least ten times more microbes in our gut than human cells. If your gut ecosystem has developed sugar, pasta, and chicken nugget loving bacteria, you have trillions of microbes screaming for more. This is a big signal to eat more bad food.

This can even lead to kids not even wanting to try new food. Why would they? Their body is signally so strongly to eat the foods that the bad bugs want. If their bacteria and yeasts in their gut want processed carbs, that's the signal our kids are getting.

The good news is that if you spend a few days being strict on their eating, not caring so much if they eat less food, but focusing on more nutrients, it will get easier. Their gut ecosystem will improve, and the craving signals will reduce. Once the cravings diminish, it will be easier to widen their diet to more nutrient-dense foods.

• What are some simple ways to encourage a fussy eater to try new foods?

  Introducing new foods to a fussy eater can be challenging, but there are several effective strategies you can try:

  • Make it fun: Use colorful plates, cute shapes, or interactive plating to make food more appealing.
  • Involve them: Let your child help with grocery shopping and food preparation; this increases their interest and sense of ownership.
  • Offer variety without pressure: Keep offering different options, but avoid forcing or punishing them if they refuse.
  • Start small: Introduce tiny portions of new foods alongside their favorites.
  • Set a good example: Eat a variety of foods yourself to model healthy eating habits.

  Remember, patience and consistency are key. It might take multiple exposures to a new food before your child is willing to try it.

• How can I ensure my child's nutritional needs are met if they refuse certain food groups?

  If your child is picky and refuses particular food groups, the goal is to ensure they still receive essential nutrients. Here are some steps you can take:

  • Identify nutrient-dense alternatives: Use smoothies, fortified cereals, or nutritional supplements that contain vitamins and minerals missing from their diet.
  • Incorporate hiding techniques: Add finely chopped or pureed vegetables into sauces, soups, or baked goods to boost nutrition subtly.
  • Focus on appealing foods: Offer their preferred foods that are high in nutrients—like yogurt, cheese, eggs, or lean meats.
  • Consult a professional: Work with a pediatric dietitian to develop a balanced meal plan tailored to your child's preferences and needs.

  Monitoring growth and development through regular check-ups will help ensure they’re meeting their nutritional requirements.

• What are the most common underlying causes of picky eating, and how can understanding them help in addressing the behavior?

  Understanding why a child is a fussy eater can guide more effective strategies. Common causes include:

  • Sensory sensitivities: Some children are more sensitive to textures, smells, or tastes, making them avoid certain foods.
  • Autonomy and independence: Children often want to assert control over their choices, including what they eat.
  • Developmental phases: Picky eating can be a normal part of their growth, especially around ages 2-5.
  • Past negative experiences: If they’ve had a bad reaction or dislike a food, they may avoid it in the future.

  By recognizing these underlying factors, you can tailor your approach—such as offering sensory-friendly foods or respecting their preferences—reducing stress around mealtime and encouraging healthier eating habits.

• Are there any effective technical tools or apps to help manage a fussy eater’s meal planning and progress tracking?

  Yes, technology can be a valuable aid in managing mealtime routines and monitoring progress. Some useful tools include:

  • Meal planning apps: Apps like Mealime or Yummly allow you to customize meal plans, introduce variety, and accommodate picky eating habits with kid-friendly recipes.
  • Food diary apps: Using apps like MyPlate or Yazio helps track nutritional intake and identify gaps in your child's diet.
  • Behavior tracking apps: Apps such as Parenting Tracker or custom journaling tools assist in logging food preferences, refusals, and progress over time.
  • Educational resources: Interactive platforms and videos that introduce new foods through fun stories can improve acceptance (e.g., Sesame Street's healthy eating videos).

  Implementing these tools can support consistency, provide insights, and motivate progress. Always pair technology with personal strategies and professional guidance when needed.

• What are some advanced behavioral techniques or therapies to address severe picky eating in children?

  For children with severe picky eating that impacts growth or social functioning, advanced behavioral interventions may be necessary. Approaches include:

  • Food Selectivity Therapy: Involves systematic desensitization, gradual exposure, and positive reinforcement to reduce food neophobia.
  • Applied Behavior Analysis (ABA): Commonly used in children with developmental disorders, ABA focuses on reinforcing desired eating behaviors and reducing problematic ones.
  • Occupational Therapy: Sensory integration therapy can help children with sensory processing issues tolerate a wider variety of textures and tastes.
  • Multidisciplinary Approach: Combining dietitians, psychologists, and occupational therapists ensures a comprehensive plan tailored to the child's specific needs.

    Consulting with specialists is crucial, as these techniques require careful implementation and monitoring to ensure safety and effectiveness.