Fun, Low-Pressure Ways to Support Your Selective or Picky Eater at Home
Building confidence with food - without pressure
Here are some low-stress ways to help your child feel more comfortable around food, one bite (or non-bite!) at a time.
Important note: If your child seems stressed or overwhelmed during any of these activities, pause right away. The goal is to build safety first- without any pressure to taste or try something before they’re ready.
1. Top Chef Junior (at home!)
Have you seen a cooking show like Top Chef or The Great British Bake Off? The chefs talk about everything - the texture, flavor, smell, and look of each bite - and sometimes even disagree about what they like! That’s what makes it fun.
Try this at home with your child. Pick a “safe” food and have everyone in the family describe it like a judge on a cooking show. Validate all opinions—even if someone says “ew!”
If your child isn’t ready to do this with real food yet, no problem. You can start with toy food, magazine pictures, or even imagined foods. The key is to support sensory exploration and describing food without pressure.
2. Food 20 Questions
This game is great for the car or during downtime. Think of a food, and let your child guess it by asking questions about the color, smell, crunch, temperature, or even memories attached to it. You can model how to explore food through all the senses- without actually eating it.
Example:
Child: “Is it crunchy?”
You: “Yes! And it makes a really loud sound when you bite it!”
Child: “Is it a carrot?”
You: “You got it!”
3. Create a Calm Mealtime Atmosphere
Restaurants often use soft lighting, music, and cozy seating to help guests feel relaxed - and it works! You can do the same at home. Try one small change and see how it impacts your child’s comfort:
Dim the lights
Play gentle music or an audiobook
Add cushions to chairs
Light a candle or open a window
Sometimes, the right environment makes all the difference!
Final Thoughts
You don’t need fancy techniques or lots of new foods to support your picky or selective eater. What matters most is creating a calm, playful, and pressure-free environment where your child feels safe to explore and trust their own body. These small steps can go a long way in building confidence around food.
Written by Nicole Raisin, OTR/L