By Dr. Kirsty Porter, Paediatric Dietitian & Co-founder of the Sensory Eaters Programme
As a children’s dietitian, I know how challenging mealtimes can be when you have a fussy eater or a child with sensory challenges. Many parents feel frustrated when their child refuses to try new foods, sticks to beige and ‘safe’ options, or struggles with certain textures. However, bringing fun into food—especially through themed occasions like St. Patrick’s Day—can be a powerful way to encourage food exploration and make mealtimes less stressful.
Why Fun Food Activities Help Fussy Eaters & Sensory Challenges
Fussy eating isn’t just about taste—it’s about familiarity, routine, and even sensory sensitivities. Themed food activities like St. Patrick’s Day snacks can help in several ways:
✔ Reduces Pressure: When kids are engaged in a fun activity, they feel less pressure to eat, making them more likely to interact with new foods.
✔ Encourages Food Play: Sensory exploration is key to accepting new foods. Handling different textures, colours, and shapes can help children feel more comfortable with unfamiliar foods.
✔ Increases Exposure: The more a child sees, touches, and plays with food, the more likely they are to try it—even if it takes multiple exposures.
✔ Supports Sensory Development: For children with sensory challenges, themed food activities allow them to explore food at their own pace in a low-pressure environment.
St. Patrick’s Day Food Ideas to Encourage Exploration
Here are some simple but engaging St. Patrick’s Day snack ideas to try with your little one:
🍀 Leprechaun Toast
Use toast as a base, spread with cream cheese or yogurt, and create a leprechaun face using fruit! Try a banana slice for the nose, strawberries for a beard, and blueberries or chocolate chips for the eyes. This playful idea lets kids be creative while interacting with different textures and flavours.
🌈 Rainbow Veggie Platter
Arrange colorful veggies in a rainbow shape—red peppers, carrots, yellow peppers, cucumber, blueberries, and purple grapes—with a ‘pot of gold’ hummus or yogurt dip. Letting kids help arrange the rainbow gives them a chance to touch and explore new foods without pressure to eat them.
🥞 Shamrock Pancakes
Make spinach pancakes or use a shamrock-shaped cutter on regular pancakes. Serve with green yogurt (plain yogurt mixed with a little mashed kiwi or spinach juice) and fun toppings like chopped fruit. Getting kids involved in mixing and decorating helps them feel more in control and open to trying new flavours.
🍏 Lucky Green Smoothie
Blend banana, spinach, milk (or plant-based alternative), and a little honey or vanilla for a deliciously smooth green drink. If your child is hesitant, let them choose the cup, straw, or add a fun name to make it exciting!
Tips for Making Food Fun (Without Pressure!)
If your child is hesitant to engage with new foods, try these tips:
✔ Make it About Fun, Not Eating: Focus on the activity, not whether they take a bite. The goal is exposure!
✔ Let Them Take the Lead: Offer choices—“Do you want to make a leprechaun toast or a rainbow snack today?”
✔ Get Hands-On: Let them spread, sprinkle, cut, or mix ingredients. The more involved they are, the more likely they’ll try the food.
✔ Use Positive Language: Instead of “Try this,” say, “Let’s see what happens when we mix these colours!”
Need More Support?
If your child struggles with fussy eating or sensory challenges at mealtimes, you’re not alone. Grace and I co-created the Sensory Eaters Programme to provide expert guidance on supporting children with food exploration and acceptance in a way that feels safe and enjoyable.
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