Picky Eaters, Food Fussiness & How to Turn It Around
Picky Eaters, Food Fussiness & How to Turn It Around
By Pediatric Dietician Geetanjali Mengi
Picky eating and food fussiness are some of the most common concerns parents share during nutrition consultations. Whether your child refuses vegetables, avoids certain textures, or insists on eating the same foods every day, the struggle is real—and often frustrating. But the good news is that picky eating is not only manageable, it is reversible with the right strategies, patience, and professional guidance.
As a leading Clinical Dietician and Child Nutrition Expert in Mumbai, Geetanjali Mengi has helped countless families transform mealtimes from stressful to joyful. Here’s a comprehensive guide to understanding picky eating and effective ways to turn it around.
Why Do Children Become Picky Eaters?
Picky eating is part behavioural, part developmental, and sometimes influenced by lifestyle patterns at home. Several factors can contribute to food fussiness:
1. Developmental Stage
Toddlers naturally become selective as they gain independence. This is a normal part of growth and helps them explore preferences.
2. Texture or Sensory Sensitivity
Some children are sensitive to how food feels or smells. Crunchy vegetables or mushy fruits may feel overwhelming.
3. Monotonous Eating Patterns
If the same foods are repeatedly offered, children may resist trying new items.
Forcing, bribing, or negotiating at mealtimes can create negative food associations.
5. Distractions
Screens, toys, and hurried meals reduce attention and willingness to explore food.
Understanding these root causes helps in addressing picky eating more effectively.
Signs Your Child May Be a Picky Eater
While occasional fussiness is normal, some patterns indicate persistent picky eating:
1. Refusing entire food groups
2. Skipping meals and relying on milk or snacks
3. Eating only specific brands or textures
4. Sensitivity to mixed foods (like pulao, khichdi, sandwiches)
5. Meltdowns at the sight of new foods
6. Slow eating or complete disinterest in meals
Early intervention can help build healthy relationships with food and avoid long-term nutritional deficiencies.
How Dietician Geetanjali Mengi Can Help
With years of experience in pediatric nutrition, Geetanjali Mengi provides personalized plans focused on:
1. Balanced meal patterns
2. Improving appetite naturally
3. Ensuring nutrient adequacy
4. Supporting parents with practical strategies
5. Building long-term healthy eating habits
Her gentle, child-friendly approach ensures that kids feel comfortable while gradually opening up to new foods.
How to Turn Picky Eating Around – Proven Strategies
Here are evidence-based, practical tips used in Geetanjali Mengi’s nutrition practice to transform picky eating:
1. Follow the “Division of Responsibility” Approach
Parents decide what, when, and where food is offered. Children decide whether and how much to eat.
This reduces pressure and builds trust around food.
2. Introduce New Foods Slowly
Offer one new food at a time, paired with a familiar favourite. Repeated exposure—sometimes 10–15 times—is key.
3. Use Creative Plating
Colourful, fun presentation works wonders. Try food shapes, bento-style servings, or themed plates to spark curiosity.
4. Stick to Structured Meal & Snack Times
Consistent timings prevent grazing and improve appetite during mealtimes.
5. Encourage Family Meals
Children are more willing to try foods they see parents enjoy. Role modelling is powerful.
6. Keep Portions Small
Small servings reduce anxiety and make new foods less intimidating.
7. Avoid Screen-Time Eating
Mindful eating helps children pay attention to flavours and textures.
8. Engage Kids in Cooking
Involving children in washing veggies, stirring batters, or choosing ingredients boosts interest in food.
9. Offer Nutrient-Dense Alternatives
If a child refuses vegetables, try smoothies, vegetable parathas, soups, or stuffed dosas.
The goal is nourishment—not perfection.
10. Stay Patient and Positive
Celebrate small wins. A bite, lick, or even touching the food is progress.
When to Seek Professional Help
If picky eating affects your child’s weight, growth, energy levels, or daily routine, consulting a qualified pediatric dietician is essential. Geetanjali Mengi provides expert support for:
1. Underweight concerns
2. Low appetite
3. Poor immunity
4. Food aversions
5. Nutrient deficiencies
6. Balanced meal planning
Final Thoughts
Picky eating may feel challenging, but with the right guidance and consistent habits, every child can learn to enjoy a wide variety of foods. The journey requires patience, positivity, and a supportive environment—and Dietician Geetanjali Mengi is here to help you every step of the way.
If you are worried about your child’s eating habits or want a personalised nutrition plan, connect with **Dietician Geetanjali Mengi**, Mumbai’s trusted expert for child and family nutrition.
Geetanjali- The Voice of Healthcare- a Reg, Clinical Dietician Nutritionist, Wellness-Speaker, Author, Anchor, Wellness Expert, Pod-caster, Blogger, You tuber is based in Mumbai
