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Why Your Child Says “I’m Full” Then “I’m Hungry” 10 Minutes Later



If your child pushes away dinner saying “I’m full,” only to ask for a snack 10 minutes later… you’re not imagining things. This is one of the most common challenges parents of picky eaters face—and the reasons behind it go deeper than just hunger.

Let’s explore why this happens and what you can do to help.



Why Do Picky Eaters Do This?

While it may seem like your child is playing games or being difficult, the truth is, there are often valid (and fixable) reasons behind this behaviour.


Here are 5 common causes:

  1. Mealtime Overwhelm: Too much food on the plate, too many new or unfamiliar items, or even the social dynamics of dinner can make kids shut down and lose their appetite.


  2. No Safe Food on the Plate: When there’s nothing your child feels confident eating, they may give up before they start. A safe food helps them feel more in control and reduces stress.


  3. Grazing Before Dinner: Even small snacks close to dinner time can reduce appetite just enough to lead to a refusal—only for hunger to return once their body settles.


  4. Sensory Fatigue: By dinnertime, especially after a busy day at school or kinder, some kids are already maxed out. This can impact their ability to sit, focus, or try challenging foods.


  5. Lack of Mealtime Structure: When there’s no consistent rhythm to meals and snacks, kids often struggle to tune into their natural hunger and fullness cues.



How to Help: Practical Tips for Parents

Here’s how you can gently manage this pattern and reduce the post-dinner snack requests:


  • Build a Balanced Plate: Always include at least one or two safe foods (something your child reliably eats) alongside more challenging options.


  • Keep Portions Small: Small servings reduce pressure and allow your child to feel more in control.


  • Avoid Grazing Before Meals: Try to limit snacks for 2–3 hours before dinner.


  • Set Kitchen Hours: Use a simple “kitchen is closed” routine to build structure (e.g., “The kitchen is closed after dinner until snack time.”).


  • Incorporate Requests in Future Meals: If they ask for something after dinner, consider offering a small portion of it next time with the meal.



Bonus Tip:

If your child says “I’m hungry” after dinner and you know they didn’t eat much, offer a neutral, non-preferred option like plain crackers or fruit. If they truly are hungry, they’ll eat. If it’s more about routine or control, this can help guide clearer boundaries.



Want More Real-Life Picky Eating Tips?

Join the Unfussy Eater Program today and get expert-led guidance, practical tools, and real-life strategies to transform your child’s eating habits—one bite at a time.





 
 
 

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