Food-related stubbornness is one of the most common concerns among parents of young children. Many refuse to try new dishes, while others stick rigidly to a handful of favourite foods. Although this behaviour is developmentally normal, prolonged poor nutrition can affect both physical growth and cognitive development. The key, experts say, lies not in pressure but in patience, creativity and consistency.
The first step is understanding that children’s taste preferences differ from those of adults. A child may reject a new food the first few times, and that is normal. Research published in Appetite (Wardle et al., 2003) shows that repeated exposure to a new food, sometimes up to 10–15 times, significantly increases a child’s acceptance. Instead of giving up, parents can present the same ingredient in different forms. Vegetables, for example, can be incorporated into pasta, sandwiches or parathas. Bright colours, fun shapes and attractive presentation can make meals more appealing.
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Building healthy habits step by step
Involving children in simple kitchen tasks is another effective strategy. When children help wash vegetables, mix salads or arrange plates, they develop a sense of ownership over the meal. A study published in Public Health Nutrition (van der Horst et al., 2014) found that children who participate in food preparation are more likely to try and enjoy fruits and vegetables. This hands-on involvement builds a psychological connection with food.
Equally important is reducing distractions during mealtimes. Feeding children in front of television or mobile screens weakens their awareness of hunger and fullness cues. The American Academy of Paediatrics recommends family meals without screens, noting that shared dining encourages healthier food choices and better communication habits.
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Force and food-based rewards can also backfire. Statements such as “If you don’t eat this, you won’t get dessert” may create long-term negative associations with healthy food. Research from the Journal of Child Psychology and Psychiatry suggests that pressuring children to eat can reduce their willingness to try new foods and interfere with self-regulation. Instead, offering small portions and praising effort works better. Positive reinforcement fosters confidence and curiosity.
Maintaining regular meal timings is another cornerstone of healthy eating. If children snack continuously on sweets or processed foods, they are unlikely to feel hungry during main meals. Nutritious snacks such as fruits, yoghurt, eggs, homemade chira-bhaji or soup can support balanced eating patterns while keeping junk food consumption in check.
Every child is unique. Developing healthy eating habits takes time, patience and gentle persistence. With love, creativity and consistent routines, parents can gradually guide their children toward a more nutritious and balanced diet.
