🥕 From the Grocery Aisle to the Dinner Table: How Involving Kids Can Help with Picky Eating

If you’ve ever had a little one who turns up their nose at anything green (or new!), you’re not alone. Picky eating is a common challenge for families—and it’s about so much more than taste. Often, it’s tied to sensory processing, control, and comfort with the unfamiliar. The good news? Everyday experiences like grocery shopping and helping in the kitchen can make a big difference!

🛒 Grocery Shopping: Building Comfort and Curiosity

The grocery store is full of opportunities for sensory exploration—bright colors, different smells, textures, and sounds. Bringing your child along can help them engage with food in a fun, low-pressure way.

Try these ideas:

• Explore the produce section together. Let your child pick out one new fruit or vegetable to “investigate” each week.

• Talk about colors, shapes, and textures. “These peppers are shiny and smooth—feel how different they are from the bumpy cucumber!”

• Involve them in small decisions. Even choosing between two yogurt flavors can give kids a sense of control and increase their willingness to try something new later.

When kids feel ownership and curiosity, food becomes more familiar—and a little less intimidating.

🍳 In the Kitchen: From Helping Hands to Brave Tasters

Helping in the kitchen offers hands-on sensory experiences that go far beyond eating. Mixing, measuring, stirring, and smelling all help kids build comfort with the textures and smells of different foods.

Some easy ways to get kids involved:

• Wash fruits and veggies. It’s simple, safe, and lets them touch new textures without pressure to eat.

• Stir, pour, or sprinkle. Even the smallest jobs create connection and pride.

• Taste along the way (if they’re ready). Encourage curiosity—“What do you think this smells like?” or “Does it feel soft or crunchy?”

The more kids interact with foods—without pressure—the more likely they are to eventually taste and accept them.

💡 The Sensory Side of Eating

For some children, picky eating is about more than preference—it’s about how their body processes sensory input. New textures, smells, or mixed foods can feel overwhelming. Building experiences around food in non-threatening ways (like shopping and cooking) helps children gain comfort with all of these sensory stimuli and build positive food memories.

❤️ Making Mealtime a Team Effort

Remember: progress takes time. Each small step—touching, smelling, mixing, or choosing—builds confidence. When kids feel included and empowered, they’re more likely to approach new foods with curiosity instead of hesitation.

So next time you head to the store or start dinner prep, invite your little helper to join in. You might just find that your picky eater turns into a brave taste tester!

At Leaps and Bounds, we help families navigate feeding challenges with sensory-informed strategies that build comfort, confidence, and joy around food.

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