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1. Experience Meals Together
Children learn best by watching and participating in activities alongside others. Whenever possible, join your child at the table and make mealtime a shared experience. By putting the same foods on both of your plates, you’re also modeling how to approach new foods. If you show excitement or curiosity about trying new foods, your child is more likely to mirror that attitude and feel more open to exploring. You can also get your child involved in the meal preparation process by cooking in the kitchen together.
2. Make It Fun!
One of the best ways to ease food-related stress is to remove the pressure to eat. After all, food can be fun and engaging! Try exploring foods in a way that sparks creativity and curiosity. Try using food to “paint” with condiments, make fun shapes using cookie cutters, or even build towers or sculptures with food pieces. These activities allow your child to explore food in a playful way, turning eating into an adventure rather than a chore. The more fun your child has, the more open they’ll be to new foods and textures.
3. Use Positive Language
The language we use around food plays a huge role in shaping our child’s relationship with it. Try to avoid using negative words like "Yuck," "Ew," or "Gross".” Instead, use positive or descriptive language like "crunchy," "soft," "spicy," "big flavor," or "mild smell." This approach can help your child focus on the sensory qualities of food, which not only makes food sound more inviting, but also helps your child become more curious about different textures, tastes, and smells. It also helps with the predictability of what a new food may be like before they try it!
4. Offer Variety
Expanding a child’s palate can be difficult, but important. To introduce more variety, start by offering a preferred food in a different shape, color, or presentation. You can experiment with different brands, sizes, or textures to keep it interesting. For example, cut fruits and vegetables into different shapes using cookie cutters, or try cooking them in a new way (like roasting or air frying instead of steaming). Changing the temperature of the food—serving it cold or warm—can also make a difference. The more variety you offer, the more your child can experience different flavors and textures, which can help them develop a more adventurous approach to food.
5. Establish a Mealtime Routine
Children thrive on consistency and predictability, so setting up a regular mealtime routine can help reduce anxiety and give your child the time they need to prepare—both mentally and physically. Establishing a consistent mealtime setup routine such as washing hands, selecting utensils/plates, and helping to set the table provides children with a clear sense of structure and predictable environment for meals.
By incorporating these strategies into your family’s mealtime routine, you’ll help foster a positive, low-pressure environment where your child can explore food in a fun and engaging way. Over time, these strategies can guide your child toward developing healthy eating habits, building their confidence around food, and making mealtimes something everyone can enjoy together.
Let’s turn mealtime into a joyful and enriching experience—one bite at a time! If you are interested in learning more about our pediatric occupational therapy services, visit this section of our website: /pediatric-occupational-therapy
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