Without even realising it, some everyday habits could be encouraging fussy eating. While it’s completely normal for babies and toddlers to go through phases of rejecting foods, certain mealtime approaches can make picky eating worse. Here are five mistakes that might be contributing to fussy eating and what you can do instead to help your little one build a healthy relationship with food.
1. You Stop Offering Foods You Know They “Don’t Like”
Why?
Because exposure is the key to food acceptance. Just because your bub has rejected a food once (or even multiple times), it doesn’t mean they will never like it. In fact, research shows that it can take 10-15 exposures before a child accepts a new food.
What to do instead:
Continue offering small portions of the food alongside their familiar favourites without pressure. For example, if they always refuse broccoli, try serving a small floret on their plate next to a food they love. You don’t need to draw attention to it—just let it be there. Over time, they might start to interact with it, touch it, or even take a bite.
Making the food fun can also help. Try serving veggies in different ways—roasted, steamed, blended into sauces, or cut into fun shapes. The goal is to make exposure consistent and pressure-free.
2. You Pressure Them to Have “One More Bite”
Why?
Because mealtime should be enjoyable, not stressful. Encouraging your little one to eat more than they want, even with the best intentions, can backfire. When kids feel pressured, they may resist even more and develop negative associations with certain foods or mealtimes in general.
What to do instead:
Let your child decide how much they want to eat. Instead of saying, “Just one more bite,” try shifting the focus to conversation or making mealtimes relaxed and engaging. Ask them about their day, talk about the colours on their plate, or let them explore textures with their hands.
It can also help to serve meals “family-style” so they feel in control. Let them serve themselves (with guidance if needed) and encourage them to listen to their own hunger and fullness cues.
3. You Serve the Same Meals Every Week
Why?
Because variety expands their palate. If your little one eats the same handful of meals each week, they get used to those flavours and textures, making new foods seem unfamiliar and intimidating.
What to do instead:
Mix things up! You don’t have to cook something brand new every night, but small changes can make a big difference. If they love spaghetti bolognese, try using a different type of pasta or adding different veggies to the sauce. If they enjoy toast, experiment with different toppings like avocado, nut butter, or hummus.
Another fun way to introduce variety is through themed meal nights—like “Taco Tuesday” or “Rainbow Plate Friday,” where you include as many colourful foods as possible. The more they see and experience new foods, the less scary they’ll seem.
4. Your Mealtime is Different Than Theirs
Why?
Because kids learn by watching. Babies and toddlers are naturally curious and much more likely to try foods if they see you eating them too. If your child eats separately or has different meals from the rest of the family, they might feel less motivated to try new things.
What to do instead:
Try to have at least one meal a day together. Even if your schedules don’t always align, making time for a shared breakfast or weekend lunch can have a big impact.
When eating together, make sure your child’s plate includes the same foods as yours (just in an appropriate size and texture). If they see you enjoying a variety of foods, they’ll be more inclined to do the same. Avoid making separate “kid meals” whenever possible—this reinforces picky eating by teaching them that they don’t need to try new things.
5. You Use Dessert Foods as a Reward or Limit How Much They Can Have
Why?
Because putting certain foods on a pedestal makes them more desirable. If dessert is always presented as a reward for finishing dinner or as something “special” that they can only have a little of, it can make kids obsess over it.
What to do instead:
Treat all foods as neutral. Instead of saying, “Eat your veggies first, then you can have dessert,” offer all foods without conditions. If dessert is part of the meal, serve it alongside everything else rather than using it as a bribe. This helps kids learn that all foods have a place in their diet and reduces the likelihood of them over-focusing on sweets when given the chance.
It’s also important to teach intuitive eating. If your child is full but still wants dessert, let them decide how much they eat. When they learn to trust their own hunger and fullness cues, they’re less likely to binge on treat foods when they get the chance.
Final Thoughts
Encouraging healthy eating habits isn’t about forcing or restricting—it’s about creating a positive mealtime environment where your child can explore, learn, and enjoy food without pressure. By making small adjustments, like offering variety, eating together, and removing pressure, you’ll help your little one develop a healthy relationship with food that lasts a lifetime.
Remember, every child is different, and picky eating phases are normal. The key is to stay patient, keep offering a range of foods, and trust that, with time, they’ll get there!
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