Mealtimes can be one of the most challenging parts of the day for parents of picky eaters. The daily struggle over what your child will or will not eat can leave you feeling frustrated, worried, and exhausted. If you're dealing with a child who has a strong food aversion, you know it's more than just a preference; it can feel like an insurmountable barrier to healthy eating.
You are not alone in this challenge. Many children, especially those with sensory sensitivities or developmental disabilities, experience significant difficulties with food. The good news is that there are proven methods to help expand your child's diet and make mealtimes more peaceful. Applied Behavior Analysis (ABA) offers a structured, evidence-based approach to gently and effectively address picky eating and food aversion.
This guide will walk you through seven practical, ABA-based strategies. These techniques are designed to be implemented at home, providing you with the tools to support your child in trying new foods and developing a more positive relationship with eating. Whether you're just starting this journey or looking for new ideas, these strategies can make a real difference.
Before we explore the strategies, it's important to distinguish between typical picky eating and a more severe food aversion.
ABA therapy provides a framework for understanding the behaviors behind food refusal and uses reinforcement to shape new, more positive eating habits. ABA therapists are trained to break down complex skills, like trying a new food, into small, manageable steps.
Here are seven strategies rooted in the principles of Applied Behavior Analysis that can help expand your child's diet.
Children thrive on predictability. An unstructured and chaotic mealtime environment can increase anxiety and make a child less willing to try new foods. By creating a consistent and positive routine, you signal to your child that mealtime is a safe and calm experience.
The "First/Then" principle is a cornerstone of ABA. It involves asking a child to complete a less-preferred task before getting access to a preferred one. In the context of food, it can be a powerful motivator.
For example, you could say, "First, take one bite of the carrot, then you can have your cracker." The key is to start with a very small, achievable "first" task. The "then" item should be something your child genuinely enjoys and can be delivered immediately after they complete the task. This immediate reinforcement helps build a connection between trying new foods and getting a positive outcome.
For a child with severe food aversion, even having a new food on their plate can be distressing. Systematic desensitization is the process of gradually exposing a child to a new food in a series of low-pressure steps. The goal is not to get them to eat it right away, but to become comfortable with its presence.
The steps might look like this:
Praise and reward your child for completing each step, no matter how small it seems.
Food battles often escalate because a child feels they have no control. Providing limited, parent-approved choices can give them a sense of autonomy and increase their cooperation.
Instead of asking, "What do you want for dinner?" which might lead to a request for the one thing they always eat, frame the choice differently. Try saying, "We're having chicken tonight. Would you like carrots or green beans with it?" This way, you are still in charge of the food groups, but they feel empowered by making a decision.
Positive reinforcement is the practice of rewarding a desired behavior to make it more likely to happen again. When your child engages with a new food, offer immediate and enthusiastic praise. The reward doesn't always have to be a treat; it can be verbal praise, a high-five, a sticker, or a few minutes of a favorite activity.
Be specific with your praise: "Wow, you were so brave to touch the broccoli!" is more effective than a generic "Good job." The reinforcement should match the effort. A small interaction might earn verbal praise, while actually tasting a new food could earn a bigger reward, like a sticker on a reward chart. Many ABA therapists use token boards for this purpose.
Food chaining involves linking a new food with a food your child already likes and accepts. The connection can be based on taste, texture, or color. This strategy helps bridge the gap between familiar and unfamiliar foods.
If your child likes French fries, the chain might look like this:
Introduce each new "link" in the chain gradually, ensuring your child is comfortable before moving on to the next.
Getting your child involved in the kitchen can demystify new foods and make them less intimidating. When a child helps prepare a meal, they have a chance to touch, smell, and see the ingredients in a non-threatening context.
Assign age-appropriate tasks like washing vegetables, stirring ingredients, or setting the table. This hands-on experience can spark their curiosity and make them more invested in the final product, increasing the likelihood that they will be willing to try it.
Helping a picky eater or a child with food aversion requires patience, consistency, and a well-thought-out plan. These ABA-based strategies provide a roadmap for making mealtimes less stressful and more successful. Remember to start small, celebrate every tiny victory, and remain positive.
If you find that you're struggling to make progress on your own, consider seeking professional help. A Board Certified Behavior Analyst (BCBA) or an ABA therapist with experience in feeding therapy can develop a tailored plan for your child and provide the support your family needs. Building a healthier relationship with food is a journey, and you don't have to navigate it alone.
