“Surviving the Beige Diet: How to Get Your Kid to Eat Something That Grows in the Ground”

Many of the children who come through my office happen be picky eaters (along with other reasons their parents brought them to a school psychologist). Although their ages range from toddler to young adult, there are practical ways to collaborate and compromise to increase their pallets. Reasons for this pickiness usually include sensory avoidance or sensitivities, rigidity and past negative experiences or even a combination of two or more. When evaluating a child's overall wellbeing, their diet is one of the more important factors that help predict overall physical and mental health (along with sleep, exercise and socialization).

Here’s a list of practical, research-based recommendations for parents of children who are picky eaters—especially when sensory sensitivities are involved and food refusal is intense enough that the child would rather skip eating than try new foods. These strategies draw on child psychology, occupational therapy, and behavioral feeding approaches.

1. Understand the Root Cause

• Assess sensory sensitivities: Some children have strong reactions to textures, smells, temperatures, or colors. Keeping a “food diary” helps identify triggers (e.g., crunchy vs. mushy, mixed vs. separate foods).

• Avoid labeling the child as “picky.” Instead, describe specific behaviors (“He avoids foods with mixed textures”) to reduce stigma and focus on problem-solving.

2. Create a Predictable Mealtime Routine

• Serve meals and snacks at consistent times—structure builds security.

• Keep mealtimes short (20–30 minutes) and pressure-free.

• Use a calm environment: limit distractions (screens, toys, bright lights).

3. Use “Safe Foods” as Anchors

• Always include 1–2 “safe” foods (ones your child reliably eats) at every meal.

• Gradually expose them to new foods alongside safe ones—no pressure to eat them at first.

4. Use a Stepwise Exposure Approach

Occupational therapists often call this “food chaining” or “SOS feeding”:

1. Look at the food.

2. Touch or play with it.

3. Smell it.

4. Lick or kiss it.

5. Bite and spit out if needed.

6. Chew and swallow.Encourage each small step with praise and calm encouragement.

The goal is for them to try the food, not necessarily love it

5. Offer Sensory Support

• Serve foods in predictable shapes or separate compartments (e.g., bento boxes).

• Offer utensils that feel comfortable; some kids prefer using their hands.

• Consider the sensory load: room temperature, soft lighting, minimal odors.

 6. Build Comfort Through Familiarity

• Involve your child in grocery shopping, washing produce, or stirring ingredients—exposure without pressure.

• Use books or videos featuring positive eating experiences (“Daniel Tiger Tries a New Food” works well for younger children).

7. Remove Pressure and Rewards for Eating

• Avoid “just one bite” ultimatums or bribing with dessert.

• Instead, use neutral language (“This food is on your plate so you can learn about it”) and celebrate curiosity, not consumption.

8. Offer Small, Manageable Changes

• Introduce new foods similar to accepted ones (e.g., same texture, different flavor).

• Gradually change shape, brand, or preparation (e.g., plain pasta → pasta with a drizzle of butter → pasta with sauce on the side).

 10. Get Professional Support When Needed

• Pediatrician: to rule out medical or nutritional issues.

• Occupational therapist or feeding therapist: for sensory or oral-motor challenges.

• Registered dietitian: to monitor nutritional intake and guide balanced substitutions.

By being consistent in your approach and lowering the temperature around trying new foods, you can slowly increase your child's food variety. Remember to praise "trying" new things and keep it fun. Use different environments (sometimes kids are more open to trying something new at a party or friend's house) and model by trying some new things yourself. Who knows, you might expand your pallet as well!

Resources

https://www.eatright.org/ Offers information on health and nutrition

https://www.ellynsatterinstitute.org/ Resources on division-of-responsibility in feeding and approachable, family-centered strategies

https://weelicious.com/ Kid friendly recipes and strategies to to introduce new textures and and flavors in simple ways

David Krasky is a licensed school psychologist and author of Raising Future Adults