My kid is a picky eater!

Does Your Child Avoid Certain Foods or Will Only Eat Specific Things?

I’m not addressing this from an ED perspective, however providing two ideas that should be considered when you have a child who is a picky eater. 

Number 1

A big part of eating is our SENSES! What we see, smell, touch and taste plays a big part in whether we even go near the food. 

There is a spectrum of sensory input.

At one end of the spectrum is hypersensitivity, and at the other end is hyposensitivity. Each of our senses can fall somewhere on this spectrum. Hypersensitive means it doesn’t take much for them to engage with that sensory input, and hyposensitive means it takes a lot more for them to engage with that sensory input. 

Alternatively, behaviours to consider are that people who are hyposensitive to things will engage in sensory-seeking behaviours because they are trying to gain something, and people who are hypersensitive to things will engage in sensory-avoidant behaviours because it’s too much for them. 

Some examples: I could love raw carrots because of the crunch, but hate them cooked because they are too mushy (hypersensitive-texture). I tried a peach, but didn’t like the feeling of the skin on my tongue (hypersensitive- texture). 

A few tips:

• Try with skin on and off the fruit or veggie
• Try raw veggie and then try it cooked 
• Try cutting it into pieces vs. whole 
• Add seasonings, dips and sauces

I’ve had clients avoid trying new foods because of the look and smell, but when they did try it they liked it but wanted some adjustments made, like no skin or cut open, and then they will eat it!

Pay attention to what foods they like and don't like and what they like or don't like about them. Navigate from there!

Number 2

If your child or teen struggles with picky eating or has a limited range of foods they'll eat, bring them grocery shopping with you!

Whether you're at Costco or your local grocery store, seeing all the available options can spark curiosity and increase their willingness to try something new. Sometimes children and teens don't know what foods are available because they've only heard about them rather than SEEN or TOUCHED them.

Again, food is a FULL sensory experience, and exploring it in the store can feel much more engaging than hearing a list of options at home.

BONUS Tip: Give Them a Job While You're Shopping!

When you're running errands together—whether it's grocery shopping, Costco, or Canadian Tire—give your teen a purpose.

Instead of having them follow you through the store, hand them part of the shopping list or ask them to find specific items. Giving them a clear role helps keep them engaged, encourages problem-solving, and builds confidence in navigating everyday environments independently.