Practical Tips to Help Overcome Picky Eating Habits

Many parents and caregivers struggle with expanding options when it comes to food. We all remember when we were younger and our parents telling us to eat our veggies! There are a few techniques from an ABA perspective that could help your child develop better, healthier eating habits while expanding their palate.

Create the space

In the world of ABA therapy, we often talk of enriching the environment. We want to create a positive space where the person wants to be, where their preferred items can be seen and they feel comfortable and safe. This should be the same when it comes to their eating area. While certain expectations can be delivered in terms of sitting at the table, manners, etc. it doesn’t mean we can’t create a space where they want to sit and eat. Perhaps you customize their area – a different seat, a themed place mat or eating utensils.

 Choices

It’s important to give a menu of options for the picky eater and let them decide which non-preferred item to eat. The power of making decisions provides empowerment which will motivate them by providing a sense of control.

Rewards (reinforcement)

Start slowly with non-preferred foods and take baby steps. Reward even the smallest bite and give them really huge praise – like a mini party just for that one small bite! After the meal is completed, you can give a bigger reward, (one of their preferred items). Some parents use token systems as well where a sticker is gained for every bite. When they get a certain amount of stickers, a reward is given.

Pairing

When giving non-preferred foods, it can be helpful to pair them with preferred foods on the same plate. Have them eat their non-preferred items first and use the preferred food as a reward. The goal is for them to associate the non-preferred food with the preferred food and level the playing field.

Modelling

We want the picky eater to watch us doing it! Parents can role model eating healthy foods, and it might even be useful to show videos on youtube of other kids eating the healthy foods just to show that it is a general expectation in order to stay healthy.

Visual Supports and Why They Are Important

Visual supports are pictures used in ABA to help those who might have difficulty in understanding language. Visual supports can be a range of visuals including drawings, written words or photographs.

We use visual supports everyday in our life. A shopping list for groceries, road signs when driving, or signage on stores saying whether they are open or closed. Visual supports are useful in many ways. For individuals with autism, they can help in many ways. They can teach social skills and help with understanding social situations. Visual supports can also be used as a social story in order to understand the appropriate behaviour in a given social situation. Visual supports make it easier for people with ASD to understand language and instructions. Many parents and teachers will take advantage of visual supports while making a choice board. A choice board is a visual where the person has several choices in order to communicate their needs. A small choice board can be used as a quick reference for simple actions like, “stop”, “go”, and “help”. Visual supports are also helpful for a daily schedule. It can be divided up into sections during the day and have a picture representing each activity.

Visuals are important because they tend to make more sense for people with autism who might struggle with the complexities of verbal communication. Remember, if it’s a new strategy you will have to teach them how to use it. Let’s go over a few examples of methods to use visual supports.

 1.     Choice boards

A choice board is designed to have multiple pictures and is useful for those who have limited language. The idea is to have the person make a choose between items. This can also be done with objects in combination with the choice board so they can see the items they are choosing.

 2.     Visual Schedule

A visual schedule can be useful when communicating expectations. Often a first/then visual will be used. For example, you can have a picture of table work (first) and after it is finished a picture of an ipad (then). They can also become useful in visually representing the structure of your day. It can serve as a visual reminder making transitions easier and gives the child and idea of what to expect throughout the day.

 3.     Visual Quick Reference

These are often on a necklace or keychain and are laminated flash cards for quick access in order to redirect behaviour or facilitate transitions/requests. An example would be showing a picture of a stop sign with the word stop on the card, or showing the child a picture of the washroom.

 

Why Self-Care is Important for Parents and Caregivers

Taking Care of Yourself 

Let’s face it - being a parent is not easy. Everything you do always seems to revolve around your children, as they are your main priority. You spend every day striving to keep them happy and healthy, but when was the last time you did that for yourself? The concept of self-care may seem easy, but many parents struggle to make it a priority. Your emotional, physical and mental well-being is just as important as your child’s, so why don’t we talk about that more? The truth is, many parents have the mindset that their children always come first. Although that is true, there is actually a tie for first place; your child AND you. There is a lot of stress that comes with being a parent, and if you feel stressed out, that is OKAY. Practising self-care rituals may not solve everything, but it can help bring balance to your life and relieve stress. Make yourself a priority. Focus on yourself for a minimum of 5 minutes per day, that’s all you need to help maintain positive well-being.

“I Don’t Have Time for Self-Care”

Not having time seems to be a common misconception for taking care of oneself. It can definitely be hard to fit everything you need to do into a small amount of time, there are only so many hours in a day! That being said, in order to practice self-care, you must dedicate a block of time for you, and only you. This can mean getting up a little earlier, or it can be as soon as you put the kids to bed. Decide what works best for you and your routine, and make it your time. Choose how much time you want to dedicate to yourself for the day - you may only have time for 10 minutes today, but you may have time for 30 minutes tomorrow. Be smart about managing your time, but still make it your priority. 

Finally, practice self-care rituals that truly bring peace and joy to your life. Self-care should never be a chore, ensure you are genuinely enjoying your practices so that you can look forward to them each day.

How can I Practice Self-Care?

Self-care is anything that brings joy to your life; it’s different for everyone and there is no “right way” to do it. You can spend 10 minutes practicing self-care or 1 hour; as long as you take the time to focus on yourself, you’re doing great. Keep in mind to practice self-care rituals that maintain positive emotional, physical and mental well-being. Each aspect helps contribute to an overall healthy lifestyle. Here are SOME ideas on how you can practice self-care that contribute to all aspects of positive well-being, as well as how long each activity can take. But remember, the list is endless, so be creative and make this about YOU.

  • Taking a bubble bath or a long, hot shower → 20-30 minutes

  • Read a good book → 30 minutes - 1 hour 

  • Go to the gym → 30 minutes - 1 hour 

  • Drink a glass of water → 5 minutes 

  • Go for a run/bike ride/walk down the street → 10-20 minutes 

  • Meditate → 5-10 minutes 

  • Write in a journal → 5-10 minutes 

  • Eat something healthy → 5 minutes 

  • Cook your favourite meal → 15-30 minutes 

  • Stretch → 5-10 minutes 

  • Listen to your favourite music → 5-10 minutes 

  • Watch an episode of your favourite TV show → 30 minutes 

  • Treat yourself to your favourite junk food → 5 minutes 

  • Stand in the sunshine → 5 minutes

  • Plan out your day → 5 minutes 

  • Go shopping → 1 hour 

  • Call someone you love → 5-15 minutes 

  • Take a nap/sleep in/go to bed early → 20 minutes 

  • Watch the sunrise/sunset → 20 minutes 

  • Read daily affirmations or inspirational quotes → 5-10 minutes 

  • Make a gratitude list → 5-10 minutes 

  • Do something that makes you smile

  • Do something that makes you laugh

  • Set goals for yourself, both short term and long term 

  • Try something new