Parents concerned about children who refuse to eat a wide variety of foods are being encouraged to take a long-term approach, with Orange-based paediatric dietitian Nadia Fathinia sharing practical strategies to make mealtimes less stressful and more successful.
Fathinia, an Accredited Practising Dietitian and SOS-trained feeding therapist at the Orange Feeding Clinic, says fussy eating is common during childhood and is usually influenced by a combination of developmental, sensory and behavioural factors rather than poor parenting. She encourages families to think of improving eating habits as "a marathon, not a sprint," reminding parents that expanding a child's diet often takes time and consistency.
One of her key recommendations is to repeatedly expose children to new foods without forcing them to eat them. Research suggests children may need to encounter a new food 10 or more times before they become familiar enough to consider tasting or accepting it. Fathinia advises parents to continue offering small portions of unfamiliar foods alongside familiar favourites, even if they are initially rejected.
She also encourages parents to celebrate small steps rather than expecting children to immediately eat new foods. Children can gradually become comfortable by looking at, touching, smelling, licking or taking a small bite before eventually swallowing unfamiliar foods. Allowing children to spit out food if they are uncomfortable can help reduce anxiety and build confidence during mealtimes.
Fathinia says lowering stress around food is equally important. Parents often become anxious when children refuse meals, but that anxiety can unintentionally increase pressure at the table and make eating even more difficult. Creating a relaxed environment where children are encouraged—but not forced—to explore foods can improve their willingness to try new flavours over time.
While many children go through a normal phase of selective eating, Fathinia says some warning signs indicate professional assessment may be needed. These include eating fewer than 20 accepted foods, eliminating entire food groups, gagging or vomiting during meals, struggling to chew certain textures, poor growth, significant nutritional concerns, or extreme distress around eating. Such behaviours may be associated with conditions including Avoidant Restrictive Food Intake Disorder (ARFID) or other feeding difficulties that require specialist support.
She emphasises that parents should not blame themselves if their child experiences feeding challenges. Every child develops differently, and early intervention can often improve long-term eating habits while reducing stress for the whole family. Multidisciplinary support involving dietitians, speech pathologists and occupational therapists may be beneficial for children with more complex feeding issues.
Fathinia hopes her advice reassures families that progress is possible with patience, consistency and appropriate guidance. By focusing on positive food experiences instead of conflict, parents can help children gradually develop confidence around eating and build healthier relationships with food that last into adulthood.
