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Setting foundations for future health
The early years are a crucial window for developing eating habits and food preferences which set the foundations for future health. Learning to eat is one of the most complex sensory tasks we do. It takes years to master and just like any other developing skill, children need the right environment and tools to succeed.
The government recently introduced nutritional guidance for group and school based childcare providers and childminders in England. This includes some information on supporting fussy eaters, and a link to NHS advice.
What might be driving fussy eating?
It is very common for children to be fussy with food as their taste buds develop. Around a third of toddlers will experience food refusal, most of which is a completely normal stage of development.
Research from University College London has suggested food pickiness may be down to genetic influences rather than simply a result of upbringing. However a genetic predisposition to fussiness does not mean children can’t learn to like certain foods through repeated exposure and modelling.
Other drivers of fussy eating can include:
- Heightened sensitivity to taste, smell, and texture
- Natural changes in appetite during development
- Lack of exposure to textures and flavours at an early age
- Pressure to eat
The consequences of picky eating can include:
- Poor dietary variety, for example low intakes of iron and zinc
- Low intakes of dietary fibre resulting in constipation
- A limited diet as an adult, with impact on quality of life
When speaking to children about food we should:
- Avoid pressure to eat – If every mealtime leads to pressure, coercion, negotiations or bribery to eat children can become frustrated and anxious around food and mealtimes.
- Forget personal dislikes – Avoid negative facial expressions, body language, or comments like “I don’t like this” or “Ooh that fish is really smelly”. Children pick up on even the subtlest cues.
- Keep the conversation positive – Mealtime talk doesn’t always have to be about food. Discussing other topics helps to create a relaxed atmosphere and, for anxious eaters, reduces the pressure to engage with new foods.
- Focus on connection – Mealtimes should be enjoyable and social. Showing interest in children’s experiences, engaging in conversation, and making the table a welcoming place can help build positive associations with food.
Practical strategies to support children to explore new foods without pressure
Children may not accept a new food the first or even the tenth time they see it. Research suggests that it can take between 15 and 18 exposures before a child is willing to eat a new or previously rejected food. Instead of assuming that a child’s initial refusal means they’ll never like a food, it’s important to keep offering it in a neutral, pressure-free way.
Exposure doesn’t have to be limited to mealtimes. Activities like cooking, planting and growing seeds, role-playing with food, messy play, arts and crafts, or even looking at pictures of foods can all build familiarity and curiosity. When children feel comfortable around a food, they’re more likely to try it when they are ready.
Reducing distractions such as toys, activities and noise at mealtimes can help create a suitable learning environment, allow children to focus on the food and benefit from useful food exposures.
Creating a warm, inviting mealtime atmosphere can further enhance engagement. Simple touches like tablecloths, placemats, offering family-style serving (where children are encouraged to serve themselves from dishes placed in the centre of the table) or even using paper flowers can all help to transform mealtimes into a social event.
Ensuring the child’s feet are supported (not dangling from a highchair), chairs are at the correct height, and seating is appropriately adjusted can make a significant difference in a child’s mealtime experience.
In its own tips for parents of fussy eaters, the NHS suggests:
- If your child rejects the food, do not force them to eat it. Just take the food away without saying anything. Try to stay calm, even if it’s very frustrating. Try the food again another time.
- Do not leave meals until your child is too hungry or tired to eat.
- Your child may be a slow eater, so be patient.
- Do not give your child too many snacks between meals – two healthy snacks a day is plenty.
- Changing how you serve a food may make it more appealing. For example, your child might refuse cooked carrots but enjoy raw grated carrot.
Unintentionally contributing to food anxiety
Many of us use familiar tactics to encourage eating such as “open wide – here comes the…” or “Try your broccoli, then you can have pudding”. While these approaches come from a place of care, they can put pressure on children to eat and interfere with their innate ability to regulate their own appetite.
The culture of adults determining how much a child should eat creates controlling feeding practices. It encourages children to eat according to what their caregiver tells them rather than listening to their body’s cues. Research shows that this can contribute to increased fussiness, mealtime reluctance, unhealthy relationships with food and in some cases excess weight gain.
Instead, recognising and respecting a child’s natural hunger and fullness cues helps them develop a healthy relationship with food. A useful framework to support this is Ellyn Satter’s Division of Responsibility (Ellyn Satter Institute (2025), which follows the simple principle:
- Adults decide what, when and where food is provided.
- Children decide if and how much they eat.
This ‘you provide, the child decides’ approach discourages pressure, restriction, and using food as a reward or punishment. Instead, it promotes a positive, structured and responsive feeding environment where children can listen to their bodies and eat according to internal signals. Using this method not only supports children’s self-regulation but also lays the foundations for lifelong healthy eating habits and a positive relationship with food.
In what ways do our own food experiences and beliefs shape how we respond to children during mealtimes?
Children learn about food by watching those around them. Parents, siblings, caregivers and friends all play a powerful role in shaping eating habits. Young children naturally imitate the behaviours they observe, meaning that simply eating a variety of foods in their presence can encourage them to do the same over time. Every bite, every smile (or frown), and every subtle interaction with food in front of children sends a message.
Research shows that children whose parents eat plenty of fruits and vegetables tend to eat more of these foods themselves. On the other hand, when adults frequently eat unhealthy snacks, children are likely to mirror those habits too. The same applies to early years settings – practitioners who demonstrate enthusiasm for balanced, varied meals can positively influence children’s food choices.
Key takeaways
- The early years are a crucial window for developing eating habits and food preferences which set the foundations for future health
- It is very common for children to be fussy with food as their taste buds develop. Around a third of toddlers will experience food refusal.
- When encouraging children to try new foods we should avoid pressure to eat, forget personal dislikes, avoid negative body language or comments and focus on connection.
- Research suggests that it can take between 15 and 18 exposures before a child is willing to eat a new or previously rejected food
- Try reducing distractions at mealtimes. Changing how you serve a food may make it more appealing.
- Remember – adults decide what, when and where food is provided. Children decide if and how much they eat.
Critical considerations
- How might we be unintentionally contributing to power struggles or anxieties around food?
- In what ways do our own food experiences and beliefs shape how we respond to children during mealtimes?
- How can we ensure all children feel respected and included during shared meals, especially those with dietary requirements or sensory sensitivities?
References and further reading
- Ellyn Satter Institute (2025). Ellyn Satter’s Division of Responsibility. Available at: https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/ Date accessed: 8 May 2025
- Nutritious mealtimes for under 5’s – with Catherine Lippe: https://thevoiceofearlychildhood.com/nutritious-mealtimes-for-under-5s/
Early Years Foundation Stage Nutrition Guidance: https://assets.publishing.service.gov.uk/media/6839b752210698b3364e86fc/Early_years_foundation_stage_nutrition_guidance.pdf
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