Picky Eating VS Sensory Play

Tackling Picky Eating with Sensory Play: How Ermias Is Learning to Love Food One Crunch at a Time

Hey, friends! Destiny here, coming at you with a little real-life mom magic from my chaotic-but-adorable world. If you’re battling a picky eater like me, you already know the struggle is real. The mealtime negotiations, the turned-up noses, and the please just eat something prayers. But guess what? There’s a gentle, fun way to help our little food explorers get comfortable with new textures and tastes — and it’s called sensory play.

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What Is Sensory Play—and Why Does It Matter?

Sensory play is all about letting kids use their senses—touch, sight, sound, and sometimes even taste—to explore the world around them without pressure or expectation. For picky eaters, this can be a total game-changer. Instead of forcing food into tiny mouths, sensory play gives them the chance to get to know food on their own terms.

Studies show (and trust me, I’ve got the science receipts!) that this kind of play helps reduce food neophobia—the fear of new foods—by building familiarity and comfort with different textures and smells. The American Academy of Pediatrics says sensory experiences can support acceptance of new foods in a low-pressure way, which is just what picky eaters need.

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Ermias’ Sensory Bin Adventure

So, here’s what I did: I took some old potato flakes and corn flakes taking up space in my pantry and created a sensory bin for Ermias. I added spoons and some of his favorite toys, then let him loose in his own little crunchy playground.

 Ermias exploring textures and tastes in his sensory bin — crunching, dumping, and discovering.

At first, I encouraged him to touch everything with his hands, saying things like, “See, this one is crunchy,” or “This one is soft.” He was all in—crunching flakes, feeling textures, and even tasting some (classic toddler move!).

This playful exploration has been so powerful. Ermias is learning about food without any pressure, and I’m seeing him become more open and curious about what’s on his plate during mealtimes.

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Science Backs This Up

Don’t just take my word for it. Here’s what the experts say:

“Sensory play helps children develop language and motor skills and fosters exploration and problem-solving skills. Sensory experiences can also support acceptance of new foods by allowing children to explore the textures, smells, and sights in a low-pressure way.” — American Academy of Pediatrics

“Engaging children in sensory-based food play can reduce food neophobia and increase willingness to try novel foods. Sensory exposure to food without pressure supports positive eating behaviors.” — Journal of Early Childhood Research

And the CDC agrees that sensory play is a key strategy in encouraging healthy eating habits by helping kids become familiar and comfortable with new foods.

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How You Can Try This at Home

You don’t need fancy supplies or expensive toys. Here’s a quick list to get started:

• Dry cereal (like corn flakes or oat clusters)

• Cooked pasta or rice (cooled down)

• Dry beans or lentils

• Soft fruits cut into small pieces

• Spoons, cups, and small toys for digging and scooping

Set up a shallow bin or tray, add your materials, and let your little one explore. Talk about textures, colors, and sounds as they play—use words like crunchy, soft, squishy, or smooth. Most importantly, keep it relaxed and fun. No pressure, no stress.

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Final Thoughts

Picky eating doesn’t have to be a battleground. With patience, creativity, and a little sensory play, we can help our kiddos build positive relationships with food—one crunchy, messy moment at a time.

Thanks for reading and stay tuned for more real-life toddler adventures from me and Ermias! And hey, if you try sensory play, I want to hear all about it. Drop me a comment or tag me on social — let’s build a community of support for our picky eaters.

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                                                            Until next time, Destiny 💛