Turn Mealtime Struggles into Food Fun: A New Approach for Picky Eaters
Food Play for Picky Eating
If you’re feeling frustrated or worried about your child’s eating habits, you’re not alone. Many parents of picky eaters struggle with mealtimes, wondering if their child will ever try—or even enjoy—new foods. The good news is that there’s a gentler, more playful way to approach this challenge that can help reduce mealtime battles and build your child’s confidence around food.
Let’s take the pressure off eating and focus on exploring food in a whole new way.
The Power of Food Play
We often hear “Don’t play with your food,” but what if play is exactly what your child needs? Just like kids learn their colors, shapes, and letters through hands-on, playful experiences, they can also learn to feel comfortable with new foods the same way.
For picky eaters, food can sometimes feel overwhelming or even scary. They might see a new texture, smell a strong scent, or touch something sticky, and their brain screams, “No way!” That’s because eating is a full-body sensory experience. For kids who struggle with with sensory difficulties, their body’s natural reaction might be to avoid it completely. Food play activities also help to desensitize the body’s sensory system. A new sense in the brain may be perceived as a danger and automatically trigger the a reaction from the body’s fight, flight, or freeze response.
Food play helps change that. By engaging your child’s senses—sight, touch, smell, sound, and eventually taste—you can help them build a positive relationship with food without the pressure to eat.
Why Picky Eating Is Hard (for You and Your Child)
If you’ve ever bribed your child with dessert or begged them to take “just one bite,” know that you’re not alone. You’re trying your best because you care deeply about your child’s health. But sometimes, these well-meaning approaches create more resistance and stress—for both of you.
Here’s the truth: learning to like new foods takes time, patience, and a willingness to meet your child where they are. It might seem like a slow process, but food play helps your child feel safe, curious, and in control. That’s when real progress happens.
Starting the Journey
Your child’s comfort level will guide the process. Some kids may only be okay with looking at a new food or having it nearby on a separate plate. Others might be willing to smell it or touch it with a fork. Over time, as they grow more familiar, they might feel ready to taste it—and eventually, enjoy it.
The key is to start small. Describe the food with curiosity: “This is a carrot stick. It’s orange, crunchy, and smells sweet. What do you think?” You’re modeling curiosity without pressure, which invites them to explore at their own pace.
Making Food Fun
Food play is about creating a relaxed, no-pressure environment where your child can interact with food in silly, creative ways. These activities are perfect for outside regular mealtimes, so there’s no expectation to eat—just to play and explore.
Here are some ideas to get started:
Finger Fun: Let your child finger paint with pudding or yogurt, or squish wet foods through a Ziploc bag.
Imaginative Play: Host a teddy bear picnic, create food scenes with action figures, or let them be the “head chef” while cooking with you.
Sensory Adventures: Stack crackers, sort foods by color or shape, or let toy cars drive through cooked pasta or Jello.
Interactive Games: Make food jewelry with Cheerios, create funny faces on plates, or hide foods under cups and play a guessing game.
It’s Okay if It Takes Time
Remember, this is a journey. Your child might not eat the new food right away, and that’s okay. Every step—from looking at the food to smelling it, touching it, and eventually tasting it—is progress.
When your child resists, reassure them: “We’re just playing with the food—you don’t have to eat it.” The most important thing is to stay relaxed and have fun. Turn on music, laugh together, and enjoy the moment.
By shifting the focus to play, you’re giving your child the tools to build a positive relationship with food. With time, patience, and a lot of love, you’ll start to see them exploring—and even enjoying—new foods on their own.
You’ve got this.
