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In today’s episode, we dive into some real-life feeding strategies that Jessica recently discussed with a fellow OT who’s working with a client struggling with picky eating and meal-time resistance.
Feeling stuck in a rut? You're not alone! Sometimes it just takes a good brainstorming session to unlock fresh ideas.
We cover practical tips and strategies, including:
How focusing onone meal a day can improve family engagement around the table.
Fun and motivating ways to get a picky eater excited about meals (yes,fun really does help!).
The power of consistency—how building a daily habit can change everything.
Giving kids more responsibility in the kitchen and around meal prep, from grocery shopping to cleanup.
Moving away from grazing to structured sit-down meals (and why hunger can actually be a good thing in some situations!).
Ways to switch up therapy routines to keep feeding sessions fresh and engaging, like using sensory bins, changing environments, or giving kids more control.
If you’re working with kids on feeding challenges, or just looking for some fresh perspective, this episode is packed with actionable strategies you can try today. Tune in for an honest, practical conversation on making mealtime a little less stressful and a lot more fun!
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More resources for picky eating
Mealtime can be one of the most stressful parts of the day for families with picky eaters. If your child refuses to try new foods, avoids sitting at the table, or prefers to snack all day instead of eating meals, you’re not alone.
Eating can feel overwhelming for children with sensory sensitivities or feeding challenges. As occupational therapy professionals, we know that the goal isn’t to force kids to eat but to create a positive and engaging experience around food.
One of the biggest challenges with picky eaters is that mealtime often lacks structure. When kids graze throughout the day or eat separately from the family, they miss out on important social and sensory experiences that help them feel comfortable with food.
Start small. Pick one meal a day where the whole family sits together, even if it’s just for 5–10 minutes.
Make it fun. Play a simple game like "Headbands" or ask engaging questions like,"What made you happy today?"
Remove pressure. Avoid forcing your child to eat; instead, let them interact with food in a way that feels safe to them.
Be patient. Some children take time to adjust, and that’s okay. The goal is consistency, not perfection.
By making meals a positive experience, kids will naturally become more comfortable being at the table, which is the first step in expanding their diet.
A child doesn’t have to eat a food to start building a positive relationship with it. Handling food—washing vegetables, stirring soup, or even picking out groceries—can help reduce anxiety and increase familiarity.
At the store: Ask your child to pick out the bananas, even if they don’t like them. Giving them a choice provides a sense of control.
In the kitchen: Let them help wash produce, peel potatoes, or stir a pot.
During cleanup: Have them help load dishes, wipe the table, or put away leftovers.
These activities engage multiple senses (touch, smell, sight) without the pressure of eating, which can help picky eaters feel more comfortable around new foods.
If your child is constantly snacking, they may never feel hungry enough to eat a full meal. Hunger is a natural motivator, and allowing kids to experience it (within reason) can encourage them to try new foods.
Establish set meal and snack times. Use a visual schedule to help kids understand when food will be available.
Encourage eating at the table. Avoid snacking on the couch or while playing to build structured eating habits.
Use the phrase, "The kitchen is closed." Let kids know when it’s time to eat and when food will be available next.
Of course, if a child has medical concerns related to weight or nutrition, always consult with a healthcare provider before making changes to their eating schedule.
If sitting at the table is a struggle, try changing the setting to make it more engaging.
Have a picnic on the floor. Spread out a blanket and eat together in a new space.
Eat in a different room. If your child is resistant to the kitchen table, try a smaller table in a quiet room.
Use special plates or utensils. Colorful plates, fun forks, or character-themed cups can make meals feel exciting.
Changing the environment can remove some of the stress and allow kids to approach food with curiosity instead of anxiety.
Picky eaters often struggle with the sensory aspects of food—texture, smell, or appearance. Instead of expecting them to take a bite right away, start with food play.
Touch and squish foods. Let kids mash bananas or squish peas between their fingers.
Use food in art. Paint with yogurt, make smiley faces with fruit or build structures with veggie sticks.
Encourage smell and licking. Before eating, have kids smell or lick a new food to increase familiarity.
Research shows that repeated exposure to new foods—without pressure—can increase a child’s willingness to try them over time (Carruth et al., 2004).
Giving children some control over their meals can reduce resistance and increase participation.
Meal planning: Ask,"Should we have cucumbers or green beans as our side dish?"
Serving themselves: Allow them to dish their own food onto their plate.
Deciding how to interact with food: Let them choose whether they want to touch, smell, or simply look at a new food.
When kids feel like they have a say, they are more likely to engage positively with mealtime.
Feeding therapy and working with picky eaters is a slow process. It’s normal for progress to feel small at first.
Celebrate the little wins—whether it’s touching a new food, sitting at the table longer, or simply not having a meltdown at dinner.
It’s okay if they don’t eat the food today. Exposure is progress.
Avoid battles over food. Forcing bites can make mealtime a stressful experience.
Stay consistent. The more positive experiences a child has with food, the more likely they are to try it in the future.
Helping a picky eater feel comfortable with food takes time, patience, and creativity. By building structure, reducing pressure, involving kids in the process, and making meals fun, you can transform mealtime into a positive experience for the whole family.
BORING, BUT NECESSARY LEGAL DISCLAIMERS
While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science and art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views and opinions on how to address common sensory challenges, health related difficulties and what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.
This podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on the podcast.
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