Menu Planning for Fussy Eaters: Empowering Your Child's Food Choices

As a parent of a fussy eater, you know the challenges of mealtimes all too well. The constant struggle between peace and battles can leave you emotionally and physically drained. While it may seem easier to ask your child what they want to eat, it can actually perpetuate their picky eating habits. In this blog post, we'll explore the concept of "being considerate, without catering" and provide practical steps for menu planning that will help expand your fussy eater's food preferences. Say goodbye to mealtime battles and hello to empowered food choices!

Why you shouldn't ask your child what they want each mealtime

Allowing your child to choose what they want to eat at every meal can have unintended consequences. They are likely to request their favorite foods repeatedly, leading to a reduction in their preferred food list. Additionally, they may develop a "food jag" where they become tired of eating the same thing over and over, even if it was once their favorite. While it's important not to engage in battles over food, it's equally important not to cater to their preferences every time.

When a child chooses what is served at mealtimes, they are likely to request their favourite foods often and rarely (if at all) request lesser preferred foods.    When this happens, their preferred food list gradually reduces as foods “drop off” due to a lack of exposure.    

 Another risk is that children develop a “food jag” with their favourite food. This means that children may suddenly stop eating one of their favourite foods as they can become ‘tired’ of eating the same thing repeatedly.   This can feel stressful when a child only has a small group of preferred foods to start with.     

 We never recommend getting into a “battle” with children about what they choose to eat, however, we do recommend not “catering” for them every mealtime. This brings us to "being considerate, without catering", a term coined by Dr Ellyn Satter from the Ellyn Satter Institute. 

Being considerate without catering:

Being considerate without catering means taking a balanced approach to meal planning. Here's how you can implement it:

1. You decide what is served, and your child decides what and how much to eat from the options provided.
2. Always include at least one preferred food (not necessarily their favorite) and ensure there is enough of it to satisfy their hunger.
3. Avoid cooking separate meals for your child and encourage them to eat with the family.

Meal Planning in 5 Steps to Expand Food Preferences:

Now let's dive into practical menu planning strategies to help your fussy eater broaden their culinary horizons:

1. Create a list of your child's preferred foods using our "Preferred Food List" template.
2. Explore various ways to serve these foods. For example, if they enjoy potatoes, consider options like store-bought chips, homemade chips, or sweet potato chips.
3. Rotate between these foods and avoid serving the same food the same way for more than two consecutive days.
4. Consider how these foods can fit into your regular family meals. Can they act as sides to another dish or be served deconstructed, allowing your child to choose their preferred items?
5. Involve your child in making non-food choices related to mealtimes. Let them decide where everyone sits at the table, which plate to use, the serving utensil, or even the shape the food is cut into.

Empowering Your Child through Non-Food Choices:

By giving your child non-food choices and ensuring a preferred food is available, you empower them at mealtimes. This reduces their need to control the food being served and encourages their active participation. They'll be happier to join the table, leading to a greater willingness to try new foods and expand their variety of options.

Seek Additional Support:

If you're still unsure how to make family mealtimes work with your fussy eater, we have additional resources available on our website. You can also join our live online workshops to have all your questions answered.

Meal planning for fussy eaters doesn't have to be a constant battle. By adopting a balanced approach of being considerate without catering, you can create a positive mealtime environment that empowers your child's food choices. Expand their preferences through variety, rotation, and non-food decision-making. With time and patience, you'll witness your fussy eater gradually embrace new foods and enjoy mealtimes

This article was written by Nicole Wu (Speech Pathologist/Feeding Therapist and Co-Founder of Learn to Eat. Love to Eat.)