Dinner’s on the table, everyone’s tired, and your child is staring down a single potato like it’s personally wronged them. Sound familiar? If your kiddo refuses vegetables, sticks to a handful of “safe” foods, or won’t go near anything new, you’re not doing it wrong – and you’re definitely not alone.
The instinct to say “just take one bite” comes from a good place. But according to the paediatric occupational therapy team at SPOT, even gentle pressure can backfire, making kids dig in harder rather than open up. That’s because eating isn’t just about taste – it’s a complex skill, drawing on sensory processing, fine motor control, coordination and emotional regulation all at once. No wonder it doesn’t always go smoothly.
The encouraging part is that small changes at the table can make a real difference. Rather than pushing a bite, try handing over the choice: “You can decide if you’d like to try it.” Letting kids opt in rather than be talked into it helps them feel safe, and safety is what actually opens the door to trying something new.
It also helps to remember that exploring food doesn’t have to mean eating it. Looking, smelling, poking, stirring or licking all count. Every low-key interaction builds familiarity, even on the days nothing makes it past the plate.
There’s a physical side too, one that’s easy to miss. Scooping yoghurt, holding a sandwich, managing chewy or crunchy foods – all of it takes hand strength and coordination that’s still developing in young kids. A child who avoids certain textures might not be fussy so much as still building the motor skills to manage them confidently. Getting them involved in prep – stirring or cutting soft food with a child-safe knife – builds those skills before the food ever reaches the table.
Maybe the simplest shift is this: make mealtimes about being together, not about how much gets eaten. Chat, laugh, comment on a food’s colour or crunch, and let the pressure go. A relaxed table is what actually makes kids more willing to explore.
SPOT’s paediatric OTs work with families navigating exactly this – fussy eating, sensory sensitivities and the motor skills behind them – with practical, low-pressure strategies that fit real family life.
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