"But I don't like it!" It's a phrase every parent will have heard at some point. After putting effort into making a balanced meal, your little - or sometimes not so little - bundle of joy won't let it pass their lips.
So you resort to all sorts of tricks - adding grated carrots, zucchini or broccoli to bolognese or meatballs so that your kids tuck into their favourites without even noticing the vegetables.
But shouldn't they get used to eating veggies as they are? What if you end up with a teen who still refuses to eat spinach?
It's normal for young kids to be fussy eaters, experts say, especially during certain stages of their development. Many toddlers go through a phase where they're reluctant to try new foods or reject certain textures and flavours. This isn't usually a cause for concern, as long as it's just a phase.
What you don't want is to have it turn into a habit, which can lead to them not getting the nutrition they need and developing patterns they don't grow out of.
There are many reasons why children become habitual picky eaters, and the problem has been exacerbated by the fact that unhealthy, ultra-processed foods are so readily available today - and so appealing to kids in particular.
So what can you do to make sure your child doesn't become a habitual picky eater? We asked experts to weigh in.
WHY DO KIDS BECOME PICKY EATERS?
To fix fussy eating habits, you have to get to the bottom of what's causing the issue.
There are many contributing factors, says Gauteng-based dietician Tsholofelo Molapisi. "Children's personalities, parenting styles and even genetics," she says. "Then there are also behaviours such as forcing a child to eat, which can be traumatic."
The most common reasons children become fussy eaters are:
Developmental changes As kids grow and their taste buds mature, their food preferences may change. Most children grow out of picky eating habits over time.
Sensory sensitivity Some children may be more sensitive to certain tastes, textures or smells, and this makes them more selective about what they eat. This can be due to a number of factors.
"Premature birth, low birth weight and certain genetic variations - such as in the gene that influences sensitivity to bitterness - are all factors that can influence fussiness," says Harrismith-based dietician Kerry Pilditch.
Control and autonomy Picky eating can be linked to a child's desire for control and autonomy. They may use food choices as a way to assert their independence.
Children are more likely to be fussy if parents have an "authoritative" feeding style, Pilditch says. Known as the "clean-your-plate" style, it's characterised by pressuring kids into eating, offering food as a reward and/or forcing children to eat a certain type or amount of food.
Imitation If kids see their parents or older siblings being picky about food, they may mimic this behaviour. But this can also have a positive result. "Parents that model healthy eating behaviours and eat with their children are less likely to have picky eaters," Pilditch says.
Emotional factors Stress, anxiety or changes in routine can also affect a child's appetite and eating habits.
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WHY BEING PICKY IS PROBLEMATIC
"Picky eating can lead to nutrient deficiencies, especially of micronutrients such as iron and zinc," says Ri tte Rademan, a clinical dietician from Bloemfontein. "This will have an impact on your child's appetite and immune system. It can also lead to lower energy levels and digestive health problems."
A low intake of dietary fibre due to eating too little fresh vegetables, fruits and wholegrains can lead to constipation being a problem for picky eaters.
"Most of the foods picky eaters find acceptable are processed and refined foods, as well as takeaways," Rademan adds. "This can lead to the early development of childhood obesity and other lifestyle-related diseases."
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HOW TO CHANGE FUSSY EATING HABITS
If you want to change your child's eating habits encourage them to use all their senses. Here's how to do it.
Involve them in meal prep
This allows them to be involved in the process of making a meal, and it gets them excited to eat what they've created. It also introduces them to a variety of ingredients before they see it on their plate as part of a meal.
"Frequent and early exposure to a variety of foods helps to increase acceptance of new foods," says dietician Kerry Pilditch.
Keep unhealthy foods at bay
"If they know there are sweets, chips and so on available, they're more likely to choose those options," clinical dietician Ri tte Rademan says. "Not having them in the house helps to reduce the frequency with which these unhealthy foods are consumed."
Don't stress about it
The more anxious you are, the more stressed they're likely to be. Resist the urge to pressure them to eat something or finish everything on their plate.
Pushing too hard may backfire and make the child even more resistant to trying new foods. Give them time to explore new foods without creating a tense atmosphere.
Introduce a learning plate
Set aside a small portion of food on a separate side plate and encourage your children to use all their senses while exploring it. They can feel the texture, see the shape and colour, smell it and listen to what it sounds like when they chew it.
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Eat together
This allows you to model good food choices. "If everyone eats at their own time and in their own space, children don't have healthy habits to pick up," dietician Tsholofelo Molapisi says.
If you embrace new flavours, textures and ingredients, it helps them feel more comfortable about stepping out their comfort zone and trying new things, Rademan says. It also creates a positive experience around mealtimes.
Don't make a different meal
Preparing a separate meal for a fussy child isn't only time-consuming, it also reinforces poor eating habits. Keep offering new foods
New foods can taste and feel strange, and it can take many times of trying something new before kids get used to the taste or texture. So be persistent with new foods. "Serve unpopular foods with foods they usually take well," Rademan suggests. "Encourage them to at least try the unpopular food in between eating foods they already tolerate well."
Keep offering new foods
New foods can taste and feel strange and it can take many times of trying something new before kids get used to the taste or texture. So be persistent with new foods.
"Serve unpopular foods with foods they usually take well," Rademan suggests.
"Encourage them to at least try the unpopular food in between eating foods they already tolerate well."
Enjoy dessert
Rather than bargaining with them and using sweet treats as a reward for finishing their food, make dessert a normal thing to be enjoyed now and then.
EXTRA SOURCE:DAILYMAIL.CO.UK
