Nutritionist offers five practical tips for parents of fussy eaters

More than half of children show fussy eating habits at some point, and a child nutritionist told the CBeebies Parental Helpline that parents should not blame themselves and can use simple strategies to improve mealtimes.

Charlotte Stirling-Reed, a child and baby nutritionist, outlined five practical approaches parents can try: give children choice, avoid labelling foods as good or bad, prioritise enjoyment at the table, be mindful of normal appetite changes, and involve children in food preparation and shopping. "It's a really normal part of many children's development," she said. "Don't feel like it's just you because it isn't."

Stirling-Reed said allowing children some autonomy around meals can reduce resistance. If a child refuses a food, responding calmly and offering choice can make eating feel like the child's decision rather than a battle. She recommended parents set a meal structure — breakfast, lunch and dinner — and offer the items they choose while letting the child decide how much to eat.

Avoiding moral labels for food is another key point. Stirling-Reed advised against telling children a food is "good" or "bad" or tying eating to rewards and punishments because that can harm a child's relationship with food. Instead, she said, parents should model balance and moderation and show what variety looks like through their own behaviour.

Making mealtimes enjoyable can also help. Rather than focusing the entire meal on eating, parents can use conversation, a book or other small, non-food activities to make the table a positive place. Stirling-Reed suggested using short activities that draw the child to the table and then transitioning to the meal without intense pressure on what or how much is eaten.

She emphasised that appetite naturally fluctuates as children grow. After about the age of one, growth often slows and so may appetite; parents should expect peaks and troughs. "It's called responsive feeding," Stirling-Reed said, describing an approach in which adults choose the timing and the offerings and children decide whether and how much to eat. If a child is active and growing, a temporary dip in appetite is usually not a concern.

Involving children in food-related tasks can increase familiarity and willingness to try new foods. Simple, short activities such as helping to lay the table, stirring ingredients, spreading mixtures, doing shopping together or reading about foods can make novel items less intimidating. Stirling-Reed also recommended quick, nutrient-dense options parents can use to bolster meals, such as ground nuts or seeds, frozen fruit or vegetables, and easy mixes like tinned tomatoes, lentils and frozen vegetables for a fast pasta sauce.

If parents are worried that a child's restricted diet is persistent or that sensory issues may be involved, Stirling-Reed advised consulting a GP. The NHS offers guidance on fussy eating and when to seek professional advice, including concerns about growth or nutritional deficits.

Health professionals say fussy eating is a common phase rather than a permanent problem for most children, and that a calm, structured approach focused on variety and involvement tends to produce better long-term outcomes than pressure or punitive measures.

Parents seeking more detailed, evidence-based strategies can consult the NHS guide on fussy eating, which outlines responsive feeding practices and signs that warrant further assessment by a healthcare professional.