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Breaking Free from the Dopamine Cycle — Nourish with Karina, Paediatric Dietitian Nutritionist

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Based on Podcast Episode 56: Junk Food Addiction in Kids

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As a paediatric dietitian and mum of two, I understand the daily struggle of feeding kids who love “treat” and junk food.  If you’re dealing with a fussy eater who gravitates towards processed foods and turns their nose up at nutritious options, you’re certainly not alone. The challenges we face today as parents are unprecedented, and I want to help you understand why your child might be drawn to junk food and, more importantly, how we can create positive change.

The Hidden Battle: Why Fussy Eaters Crave Junk Food

When I speak to parents about their fussy eater, I often hear the same concerns: “My child only wants chips, biscuits, and takeaway food” or “They refuse anything healthy.” 

What many don’t realise is that this isn’t simply about being difficult – there’s actual science behind why children, particularly those who are already picky eaters, become drawn to highly processed foods.

Food companies spend billions perfecting what they call the “bliss point” – the ideal mix of sugar, fat, and salt designed to be irresistible. For children who are already sensitive to textures or flavours, these ultra-palatable foods become the default because they override natural fullness signals and taste expectations.

Unfortunately, kids are being bombarded daily. Research shows that children aged 5 to 8 are exposed to more than 827 unhealthy food advertisements on television per year – that’s 2 to 3 a day. These ads are full of bright colours, animated mascots, and catchy jingles – all engineered to make junk food more appealing. The Obesity Evidence Hub highlights how marketing shapes food preferences and reinforces these habits, especially among children.

Understanding the Neuroscience Behind Picky Eating and Junk Food

As a paediatric dietitian, I find it helpful to explain the brain science behind fussy eating to take away the blame from both parents and children. Highly processed foods release dopamine – the “feel-good” chemical – in large amounts, far more than whole foods like fruits and vegetables. This creates an artificial high that rewires the brain’s reward system over time.

In fact, a University of Adelaide study explains how sugar affects the developing brain by overstimulating reward pathways, which can affect attention, mood regulation, and cravings. It’s not about willpower – it’s about biology.

For fussy eaters, this creates a cycle. Once their brain adjusts to the intense flavours and dopamine spikes of junk food, natural foods begin to taste bland. They’re not being stubborn – their brain has literally been reprogrammed to seek out the exaggerated rewards of processed foods.

The Inflammation Connection: How Junk Food Affects Your Fussy Eater’s Brain

There’s also a growing conversation around neuroinflammation – inflammation of the brain due to poor diet. Australian studies show that just five days of eating cakes, biscuits, and sugary drinks can trigger inflammation in the hippocampus, the part of the brain responsible for memory and learning.

Children experiencing this type of brain inflammation may feel “hungry all the time” without a clear sense of fullness – something I hear often from parents. According to this University of Newcastle survey, there’s increasing evidence that junk food addiction affects not only the body but cognitive function and mental health, too.

Quick Easy Food Solutions That Work for Fussy Eaters

Start with Your Shopping Trolley

The easiest way to reduce your child’s exposure to junk food is by not bringing it into the home. Stock up on healthier, crunchy snacks that picky eaters enjoy – think veggie sticks with dip, fresh fruit, or homemade crackers. The key is to make nutritious options readily available without turning them into a big deal.

Focus on Crunchy, Appealing Textures

Many fussy eaters are highly texture-sensitive. Crunchy foods like carrots, apples, rice crackers, and cucumber slices are usually more accepted. Serve them with dips like hummus or nut butter (age-appropriate) to increase nutritional value.

Batch Cooking for Busy Weeks

As a busy mum, batch cooking on weekends saves my sanity. Prepare muffins, energy balls, and savoury items in advance so you have grab-and-go options that compete with processed foods. I have nutrient rich tasty recipes for kids in my Healthy Kids Recipe E-Book. 

The Power of Protein and Healthy Fats

If your child does have a sweet or processed snack, try pairing it with a protein or fat source – such as cheese, eggs, or avocado – to slow the blood sugar spike and support satiety. This small tweak can help stabilise mood and reduce cravings later in the day. For 60 Healthy Kids Snack Ideas [[click here]]

Creating Positive Food Relationships with Fussy Eaters

It’s not just about what kids eat – it’s also about how we talk about food.

Keep Food Fun and Pressure-Free

Avoid pressuring or bribing kids to eat. This turns mealtime into a stress zone. Instead, keep a light-hearted approach and serve new foods without big announcements. Exposure without expectation is key.

Model the Behaviour You Want to See

Your fussy eater is always watching you. Instead of focusing on what they’re eating, show them how much you enjoy your food. When they see you eating veggies or trying new meals without fuss, it sends a powerful message.

Start Age-Appropriate Conversations

As kids grow older, especially from school age onwards, start gentle discussions about how food companies design products and ads to make us crave more. This builds their media literacy and helps them understand that their preferences can be influenced. Refer to resources like the Australian Guide To Healthy Eating or  Raising Children Network for healthy food guidelines and how to explain them in an age-appropriate way.

Practical Meal Planning for Families with Fussy Eaters

One of the best ways to stay ahead of junk food habits is simple meal planning. You don’t need a seven-day spreadsheet – just plan 3–4 core meals and have a few reliable backup options. Here’s what I recommend:

  • 3-4 pre-planned meals (with ingredients ready in the fridge or freezer)

  • Quick options like scrambled eggs or beans on toast

  • One planned takeaway (aim for healthier choices like grilled chicken or sushi)

  • Strategic leftovers from larger meals cooked earlier in the week

This reduces midweek decision fatigue and helps your child build familiarity with a consistent food routine. To grab 5 Free Healthy Dinner Recipes [[click here]]

When to Seek Professional Support

If your child’s eating is starting to impact their growth, mood, or family life, don’t wait. A paediatric dietitian can work with you to identify underlying causes and create a step-by-step plan that matches your child’s temperament and nutritional needs.

Sometimes picky eating is part of a developmental phase, but other times it may signal sensory sensitivities, anxiety, or underlying gut issues. The sooner we intervene, the easier it is to support lasting change. For more information on nutrition consultations, [[click here]]

Moving Forward: Small Changes, Big Impact

We may not be able to control every food ad or schoolyard influence, but we can make intentional choices that steer our children toward healthier habits. Whether that’s replacing one junk snack with a homemade option, offering a fruit before dinner, or eating together as a family without screens, each small step builds towards something bigger.

This journey isn’t about being perfect – it’s about being consistent, compassionate, and informed. With the right approach, even the fussiest eaters can develop a more varied and nourishing diet over time.

Your Next Steps

If you’re struggling with a fussy eater and want tailored support in developing a diet that suits your child’s personality and your lifestyle, I’m here to help. Let’s work together to create practical, realistic strategies that promote food acceptance and reduce the stress around mealtimes.

Remember – you’re not failing if your child prefers chips over carrots. You’re navigating a challenging food environment with love, patience, and intention – and that’s already a powerful start.

Karina x


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