If you’re struggling to get your fussy eater interested in food, you’re not alone. Many parents find that picky eating goes hand-in-hand with low appetite, making mealtime a challenge. While appetite can vary from day to day, there are some strategies that can help increase your child’s interest in eating and make meals a more positive experience. Here are some proven tips to boost your fussy eater’s appetite.
1. Establish a Mealtime Routine
Creating a consistent eating schedule helps kids learn when to expect meals, which can help regulate their hunger cues. By offering meals and snacks at the same time each day, you create a rhythm that can increase their appetite over time.
- How to Do It: Aim for three meals and two snacks each day, with 2-3 hours between each eating opportunity. Avoid letting them graze between meals, as this can prevent them from feeling hungry at mealtime.
2. Encourage Physical Activity
Physical activity is a natural appetite booster. Kids who get plenty of exercise tend to feel hungrier, so if your child spends a lot of time indoors, try adding some movement to their daily routine.
- How to Do It: Encourage active play outdoors, whether it’s running, climbing, or riding a bike. Simple activities like dancing, jumping on a trampoline, or an age-appropriate sport can also stimulate their appetite.
3. Limit Milk and Juice Intake
While milk and juice are nutritious, consuming too much can fill kids up quickly, leaving little room for solid foods. This is especially true for fussy eaters, who might rely on these drinks to stay full instead of eating a variety of foods.
- How to Do It: Offer water as the primary drink between meals, saving milk or juice for mealtimes only. Stick to small portions, and consider limiting juice to once per day.
4. Serve Smaller Portions
Large portions can be overwhelming, especially for fussy eaters. Serving smaller portions makes food feel more manageable and can encourage them to finish what’s on their plate. Once they finish a small portion, they may feel more inclined to ask for a little more, which builds positive eating habits.
- How to Do It: Start with a few bites of each food on the plate, allowing them to ask for more if they’re still hungry. Smaller portions also mean less food waste if they don’t finish.
5. Make Meals a Positive Experience
Children are more likely to eat if mealtime is enjoyable and stress-free. When parents are calm and positive, kids feel less pressure and are more inclined to eat willingly.
- How to Do It: Avoid pressuring, bribing, or rewarding them to eat, as this can create a power struggle around food. Instead, offer encouragement, celebrate small successes, and try to make meals fun by talking, laughing, or sharing stories.
6. Get Creative with Food Presentation
For many fussy eaters, the way food looks can have a big impact. Fun shapes, colors, or themes can make foods more appealing and increase their willingness to try something new.
- How to Do It: Use cookie cutters to make fun shapes, arrange foods into a colorful rainbow, or let your child help build their own plate. Adding a side dip like hummus or yogurt can make the experience interactive and boost their interest in eating.
7. Involve Kids in Meal Prep
When children participate in cooking, they become more curious about food and are often more willing to taste their creations. Letting them take ownership of meals gives them a sense of pride and interest in what’s on their plate.
- How to Do It: Depending on their age, let them help with safe tasks, like washing veggies, stirring ingredients, or even plating the food. If they’re part of the process, they’re more likely to want to eat it!
8. Offer New Foods Alongside Favorites
For fussy eaters, new foods can feel intimidating. However, pairing a familiar food with a new one can help ease their fears and increase their appetite for trying something different.
- How to Do It: Place a small portion of the new food alongside one or two favorites. For example, if they love chicken nuggets, try serving them with a small side of roasted veggies or fruit. This low-pressure exposure helps kids get used to seeing new foods on their plate without forcing them to try it.
9. Encourage Mindful Eating
Mindful eating involves helping children recognize their hunger and fullness cues. By fostering awareness, kids become better at listening to their bodies, which can improve appetite regulation.
- How to Do It: Start by creating a calm environment at meals—no screens, toys, or other distractions. Encourage them to take small bites and to notice the taste and texture of each food. Over time, this helps children feel more in control of their eating, which can make them more willing to try new foods.
10. Don’t Forget About Snacks
Snacks are a valuable part of a child’s diet and can help supplement their nutrition. Offering nutrient-dense snacks can help balance their intake throughout the day without compromising mealtime appetite.
- How to Do It: Choose high-protein, high-fiber snacks like yogurt with fruit, cheese and whole-grain crackers, or veggie sticks with hummus. Make snacks a part of their daily routine, but avoid giving them too close to mealtime.
Boosting Appetite the Positive Way
Building your child’s appetite takes patience and consistency. With these tips, you can help your fussy eater feel more excited about food and create a healthier, happier mealtime environment. Remember, it’s okay if progress is slow—every small step is a win. By focusing on creating a positive, low-pressure experience, you’ll support your child’s natural hunger cues and help them build a more balanced relationship with food over time.
If you need more individualised support, make an appointment with our Dietitian or Nutritionist.
