2 activities to reduce mealtime overwhelm

“Mealtime is the hardest part of the day.”

That’s something I hear from so many parents.

Do you worry your child isn’t eating enough, or isn’t eating the right food? Is your child dysregulated and overwhelmed at mealtime?

This simple step is a shift you make at mealtime to support your child to feel more comfortable with food.

Let’s start with a why. Why are mealtimes so hard?

Most of us are not aware of this when we sit down to eat, but eating actually uses all of our senses all at the same time. And for kids who have sensory sensitivity, this can feel overwhelming. That overwhelm causes dysregulation and suddenly the food is overwhelming and the whole meal feels too much to tolerate.

Let’s look at a simple shift you can make to help your child feel more comfortable with food.

The first activity is for kids who are eating at the table, but not eating enough. These are the kids who eat their chips before their fish. They love snacks and will often hold out for comfortable, crunchy food.

For these kids, try the Would You Rather game.

Take turns to ask a Would You Rather question for everyone to answer. Don’t be scared to be silly and to have fun with this! You may ask “Would you rather fly or read minds?” or “Would you rather wear the same underwear for a week or the same socks for a month?”

So why is this simple step important?

By playing together at meals and shifting the mood to fun, you’ll reduce your child’s feelings of overwhelm about eating. They’ll be more likely to engage with the meal in their own step by step way.

The second activity is for children who are more dysregulated by food. These kids might have just a few foods they eat and even changing the brand of food feels impossible.

For these kids, add a Learning Plate to your table.

This activity doesn’t involve eating or even tasting, because those are tough to do, especially with new food. Instead, focus on building comfort with tolerance of new food.

A learning plate is a plain plate, added to the middle of the table. It’s nothing special, but it allows your child to interact with a food they’re not yet ready to eat.

At dinner, any food your child isn’t sure about goes on the Learning Plate. Just add a little bit of the food.

Then take a moment to wonder about that food. Your child may take part, they may just listen. You may ask “I wonder if that food has a crunch” or “I wonder if it feels soft or hard.”

So why is this simple step important?

A Learning Plate gives your child control over food they don’t yet feel ready for. Rather than refusing the meal, they have a place to put a food that feels uncomfortable. And you have an opportunity to open the door to something new.

By noticing how a food looks, by wondering how it tastes or noticing it’s smell, you are giving your child a comfortable opportunity to learn about something new.

Are you planning to try one of these activities with your child? Join my FREE Facebook community for support with your journey.