A Playful Approach to Nurturing a Healthy Relationship with Food
If you're the parent or caregiver of a picky eater, you're not alone. Selective eating is incredibly common in young children and can cause mealtime stress for the whole family. But there is some good news: making food fun can be one of the most powerful tools for helping kids feel more comfortable and confident around new foods. And no—we’re not talking about bribing with dessert. We’re talking about food play.
Food play removes the pressure from eating and turns food into a source of curiosity, creativity, and connection. By engaging children with food in a hands-on, playful way, we can help them explore new textures, smells, and shapes without fear or force. Over time, this can lead to more adventurous eating and a healthier relationship with food.
Why Food Play Works
Children learn best through play. When food becomes a tool for exploration rather than a demand to “just try one bite,” their anxiety around it starts to fade. Here's why it helps:
Builds trust and familiarity with new foods
Reduces pressure associated with tasting
Encourages curiosity through open-ended exploration
Promotes independence and decision-making at the table
Supports sensory development, especially with touch and smell
How It Builds a Positive Relationship with Food
When food is fun, playful, and stress-free, kids are more likely to feel safe around it. That’s the foundation of a healthy relationship with food. Here’s how food play supports that:
Creates positive associations with food and mealtimes
Instead of associating food with pressure, arguments, or discomfort, children start to link it with joy, fun, and creativity.Teaches body autonomy and trust
When children are allowed to touch, smell, and play without being forced to eat, they learn to trust their own instincts and bodily cues.Normalizes exploration without expectation
Not every food has to be eaten. Through play, children learn that it’s okay to explore food in different ways—looking at it, squishing it, smelling it—all steps that may pave the way to eventual tasting.Encourages mindful engagement with food
Children who play with food often become more aware of textures, colors, and flavors. This mindful awareness can lead to a more balanced and intuitive way of eating as they grow.Builds confidence and reduces fear
By turning food into a safe, interactive object rather than a "have to," kids develop confidence in their ability to engage with new foods in their own time.
Fun With Food: Play-Based Activities to Try
Here are some simple food play ideas you can try at home.
Make a Food Face: Let your child build a funny face, their favourite character or animal using sliced fruits and veggies. It's a great way to touch and interact with food without needing to eat it.
Food Finger Painting: Use yogurt or puréed foods as paint and let your child make edible artwork on parchment paper. Add food coloring or sprinkles for extra fun. You can also make stamps or paint brushes out of cut fruits, vegetables and pastas.
Build-Your-Own Snack Station: Offer a variety of ingredients (like crackers, cheese, fruits, dips) and let your child create their own snacks. Being in control can reduce resistance.
Guess the Food: For older children you could have a blindfolded or eyes closed taste test. Can they guess what it is? Have your child guess the food from touch, smell and tastes of different foods.
Food Sorting or Matching Games: Use printable activity sheets that encourage kids to match foods to categories (such as the 5 core food groups fruit, veggie, dairy, meat, grains), or group them by color or shape.
Set up a sensory tub: Let your child play with raw or cooked food (e.g. oats, rice, pasta, jelly). Your child can play with food using their hands or tools such as toys or cutlery. For example, make a potato mountain and walk toys to the top or drive through custard with a toy truck.
Make Edible play doh: Try adding different fruits, vegetables or spreads to create different textures and smells.
Play pretend shops or restaurants with recycled food containers and boxes.
Have a tea party or a picnic with your child and their toys.
Act out a story: Provide your child with a range of foods then take turns to give pretend names and tasks to the food. If your child enjoys recording themselves, they can also create a ‘food movie’.
Don’t Worry About the Mess (Too Much)
Yes, food play can be messy—but it’s also meaningful. Try and focus on connection, not perfection. Mess is often part of the sensory experience!
To help with clean up, try using a splash mat or a plastic tarp, or head outside onto the lawn or pavement where you can hose down after when possible. Food play just before bath-time can also be a good idea. If your child does not want to get their hands messy, you can provide them with gloves to use while they’re getting used to the feel of foods.
Free Printable Downloads to Support Food Play
Looking for easy ways to start? Download our free “Fun with Food” activity sheets! From "Design Your Own Sandwich" to food group bingo, these playful printables are a great way to start building a positive, pressure-free relationship with food.
When to Seek More Support
While food play is a helpful strategy, restricted eating that leads to poor growth, nutritional concerns, or family stress may need professional support. Occupational therapists, peadiatric dietitians, and speech pathologists can offer guidance tailored to your child.
Final Thoughts
Selective eating doesn't have to be a battleground. When we slow down, take the pressure off, and make food fun, we create a more relaxed environment where kids feel safe to explore. Food play is more than just an activity—it's a bridge to connection, trust, and a healthier relationship with food.
Let’s embrace the mess, the giggles, and the joy of food play. It just might change the way your child eats—for good.