Picky Eating (You're Not Alone) | with Rachel Horn

If you have a little one who's very specific about what they'll eat - welcome. You are not alone.

Feeding kids can feel like a full-time job - especially when they're picky, sensitive or simply uninterested. Let's look at what your responsibilities are when teaching and providing food to children and how to let go of the rest.

Things You Can Control

You decide what food is offered.

You're in charge of the menu and what meals and snacks are served. Aim for variety, balanced nutrition and exposure to whole foods like fruits, veggies, proteins and healthy fats.

Don't worry if your child doesn't explore new foods right away. It can take at least 10 to 20 exposures (and usually well over 20) for a child to feel comfortable with something new. Keep offering it consistently and without pressure.

If your little one is extra picky, it may not just be about taste. Certain nutrient deficiencies (like zinc) can change a child's sense of smell or taste, making food seem off or "yucky." Unfortunately, picky eaters often avoid zinc-rich foods (like meat), which can make things worse. It's a tricky cycle.

Other nutrients to watch for:

• Iron
• Vitamin B12
• Omega-3s

If your child struggles with digestion or has sensory sensitivities (often experienced in ADHD or autism), they may be at a higher risk for deficiencies. That's where extra support from a practitioner help.

You decide when food is offered.

Creating a consistent routine helps children build trust in their hunger cues and reduces grazing. You decide the timing, but your child gets to decide if they eat and how much. This helps them learn to listen to their body and it reduces pressure for both of you.

You create the mealtime environment.

Where and how kids eat matters too. Mealtimes should feel safe and relaxed. Try to:

• Sit together when you can
• Minimise distractions (no TV or toys at the table)
• Avoid pressure, bribing or commenting on how much your child eats

If your child has strong food aversions, eats fewer than 30 foods or has meltdowns at mealtime they may be a "problem feeder." Often, underlying issues like poor gut health, low digestive enzymes or sensory challenges may be at play.

Let Go Of The Rest

You can't make a child eat but you can provide a consistent, loving environment where healthy eating habits can grow.

When you focus on what, when and where food is offered and leave the how much and if to your child - you're supporting trust, autonomy and long-term wellbeing.

Every calm mealtime, every new food offered (even if it's rejected) and every effort to stay patient matters. If you feel like you need extra support please reach out to our team.

Rachel Horn is a Clinical Nutritionist with a passion for supporting mums and children to thrive. If you and your family need support you can book your consultationhere.

Rachel is a mother of two and is passionate about supporting families who are navigating everything from starting solids and fussy eating to eczema, allergies, gut health, iron deficiency and more.