Nurturing Healthy Eating Habits: 7 Sensory strategies to help with Picky eating
Mealtime can be a challenging experience for parents of children with sensory processing difficulties. Picky eating is a common concern, and it can be particularly challenging when sensory sensitivities are at play.
As an occupational therapist specializing in pediatric care, I understand the unique struggles that families face when trying to deal with picky eating behaviors and encouraging their child to embrace a diverse and nutritious diet.
In this blog post, we’ll explore seven sensory strategies that can make mealtime a more enjoyable and less stressful experience for both parents and children struggling with picky eating.
Are you tired of the constant battles and mealtime and the stress and worry of weather or not your child is getting enough healthy food? If so, you are not alone. Many children with sensory processing difficulties struggle with picky eating.
Hi! My name is Marra, and I’m a mama and a pediatric occupational therapist who has years of experience working with children with sensory processing difficulties and helping their parents navigate the ups and downs of child development.
I loved being a support person for parents learning about sensory issues related to picky eating. I’ve seen how stressful picky eating can be for parents and family life and how much peace and comfort it can bring once the child starts eating more.
This post is all about the top 7 sensory strategies to help with picky eating. Let’s bring some peace and joy back into your family’s mealtime.
Understanding Sensory Processing and how it relates to Picky Eating
In order to understand how sensory processing impacts picky eating, we first have tp understand what sensory processing is. Sensory processing is our ability to take in information from the environment through our 8 sensory systems, filter through it, understand it, and then chooser how we want to respond in that situation.
Yes, we do have 8 sensory systems. We have the 5 senses that are more commonly known, our sight sound, taste, touch, and smell. We also have 3 additional sensory systems, our vestibular, proprioception, and interoception sensory systems.
Our vestibular sense is our sense of balance and our response to gravity. It is how we can moved around without falling over. Proprioception is the sense of deep pressure and body awareness. Interoception is our sense of how our bodies are feeling,
If you would like to learn more about sensory processing and our 8 sensory systems check out the blog post linked below.
So how does sensory processing related to picky eating? Well, some of our most sensitive sensory receptors are in our mouth, and for good reason. Think of all of the items you touch with your hands that you would never put in your mouth. This keeps us safe and healthy.
However, when a child is having difficulty processing sensory information or is a bit more sensitive (over responsive sensory processing), they are less likely to feel comfortable trying new foods. This can lead to stress and anxiety at meal time, which decreases apatite. But, fear not there are ways to help!
Top 7 sensory strategies to help with picky eating
1. PEACEFUL MEALTIME
This is by far the most important strategy that you can do to decrease picky eating zat home. It might sound counterintuitive but it’s so important to create a peaceful mealtime by taking the pressure and focus off of the food.
Often times picky eating is associated with high stress and anxiety, and so there can be fear, negativity, and anxiety associated with mealtime. All of these emotions significantly decrease appetite.
When children are stressed it releases cortisol, a stress hormone, in their bodies. This activates the fight or flight stress response system, also known as our sympathetic nervous system. When this happens, the last thing we want to do is eat. We’ve all had those days when we are so stressed out we forget to eat.
So before we even think about what or how much our child is eating, we want to make them feel calm and safe, activating their parasympathetic nervous system, also known as the rest and digest system. This is how to set up a successful mealtime.
How do you create a peaceful mealtime? Take the pressure off of the food. Mealtimes aren’t just about food. They are often about families coming together, connecting about their days, and talking about experiences not related to food.
Change the dynamic of your family’s mealtime by asking your child to share the favorite part of their day. Share yours with them. Make it silly and fun. Tell jokes, make silly faces. What are the tricks you have that always make them laugh? Bring them to the table.
By creating a peaceful fun mealtime that your child will eventually want to engage in they will start wanting to come to the table. It starts with reframing their thinking. Instead of “I don’t want to go to the table for a meal because I get pressured to eat food I’m not comfortable with” your child will think, “mealtime is a fun time where I get to engage with my family.”
2. Creating a sensory friendly environment
Setting the stage for a positive mealtime experience begins with creating an environment that supports sensory needs. Consider the lighting, noise levels, and overall ambiance of the dining area.
Some children may be sensitive to bright lights, so opting for softer lighting can create a more calming atmosphere. Minimize distracting noises and create a quiet space to help your child focus on the sensory aspects of eating.
Additionally, pay attention to the seating arrangement. Providing a comfortable chair with proper support can make a significant difference. Some children may benefit from fidget tools or seating cushions that allow them to move subtly while sitting. By addressing sensory concerns related to the environment, you can help your child feel more at ease during meals.
3. Introduce food gradually
For picky eaters with sensory processing difficulties, introducing new foods can be overwhelming. The process of desensitization involves gradually exposing a child to different textures, smells, and tastes to help them become more comfortable with a variety of foods. Start with small, manageable steps.
Begin by placing new foods on their plate without any expectation of them eating it. Encourage exploration through touch and smell. You can involve your child in meal preparation, allowing them to engage with different textures before the food reaches the table. This gradual approach helps build familiarity and reduces anxiety around trying new foods.
4. Engage Multiple Senses in Food Exploration
Encouraging children to engage multiple senses while exploring and consuming food can make the experience more enjoyable. Consider incorporating a variety of textures, colors, and smells into each meal. This multisensory approach can help desensitize children to the sensory aspects of food and make them more receptive to trying new things.
Experiment with different cooking methods to alter the texture of foods. Roasting, steaming, or blending can change the sensory properties of vegetables and fruits. Encourage your child to touch, smell, and describe the food before taking a bite. The more positive sensory experiences associated with food, the more likely your child is to broaden their palate over time.
5. Offer a Variety of Food Textures
Texture aversions are common among picky eaters with sensory processing difficulties. Some children may avoid certain textures, such as mushy or crunchy foods. To address this, offer a diverse range of textures in each meal to accommodate different sensory preferences.
Include a mix of soft, crunchy, smooth, and chewy foods on the plate. This variety not only addresses sensory needs but also provides a more balanced and nutritious diet. Experiment with different cooking methods to achieve various textures, and observe which ones your child responds to positively.
6. Establish a Predictable Mealtime Routine
Children with sensory processing difficulties often thrive on routine and predictability. Establishing a consistent mealtime routine can create a sense of security, making it easier for your child to engage in the eating process. Set regular meal and snack times, and maintain a structured routine around these eating occasions.
A predictable routine can include familiar utensils, plates, and seating arrangements. Consistency in mealtime structure helps reduce anxiety and allows your child to focus on the sensory aspects of eating rather than worrying about unpredictable elements
7. be patient and stay positive
Patience is key when working with picky eaters with sensory processing difficulties. Progress may be slow, and setbacks are common. Celebrate small victories, and avoid pressuring your child to eat specific foods. Instead, focus on creating a positive and enjoyable mealtime experience.
Offer praise for trying new foods, even if it’s just a small taste or touch. Stay positive and avoid expressing frustration or disappointment, as this can create negative associations with food. Remember that building a diverse palate is a gradual process, and your encouragement and support play a crucial role in your child’s journey towards healthier eating habits.
Mealtime can be a rewarding experience for both parents and children, even in the face of sensory processing difficulties. By implementing these sensory strategies, you can create a supportive environment that encourages exploration and fosters a positive relationship with food.
Remember that each child is unique, and finding the right combination of strategies may take time. Be patient, stay positive, and celebrate the progress your child makes on their journey to becoming a more adventurous eater.