Tips & Tools
(from folks who’ve lived it…)
This list comes from parents and individuals with ARFID around the world. What works for one child may not work for another, and what works today may not work next week.
Having a variety of strategies in your toolkit can help you find the right approach for your child. While working with a multidisciplinary team of professionals is the ideal approach, that support isn’t always available when time is so crucial — so here are some practical ways to help at home.
“I find that it is often the parents who are better informed than many health professionals, and it is they who have unfortunately to lobby for care pathways and diagnosis.”
— Dr. Gillian Harris, Clinical Psychologist. BA, MSc.PhD, CPsychol, AFBPsS
🛋 Ditch Traditional Meal Rules
Eating at a set table, using cutlery, or sitting still for a meal can be overwhelming for some children with ARFID.
Let them eat in a space where they feel most comfortable — on the floor, in bed, picnic style, or while watching something. Dropping social expectations around meals can reduce stress and increase intake.
🍎 Grazing Instead of Structured Meals
For some children, large meals are overwhelming, but snacking throughout the day feels more manageable.
Try leaving small, easy-to-eat foods in accessible places — on a side table, next to a toy box, or in their bedroom — so they can nibble without pressure.
Remember: A big portion can feel overwhelming. Start with a single bite-sized piece on the plate, so it feels less intimidating, and allow them to ask for more.
🥑 Fortify Meals for More Calories
If your child eats only small amounts, focus on calorie density.
Add olive oil, butter, full-fat cream, cheese, or nut butters to their safe foods — if they are open to it / will tolerate it. A small bowl of mashed potatoes with butter and cheese will have more calories than a large plain one. Remember it’s not recommended to try ‘tricking’ ARFID kids who have super taste buds, they will likely taste it and reject the food altogether.
🎯 Follow Their Lead
If your child asks for a specific food, go with it — even if it doesn’t seem nutritionally “balanced.” The priority is to ensure they’re eating. You can gently incorporate small changes over time rather than pushing variety immediately.
📦 Keep Safe Foods Available for Backup
Having trusted, safe foods on hand reduces stress on difficult days.
It’s okay if some meals are just about getting them to eat something, rather than focusing on variety.
🔄 Keep Safe Foods in Rotation (Prevent Food Jagging)
Food jagging — where a child eats a safe food repeatedly and then suddenly refuses it — can be common.
Try rotating their safe foods instead of offering the same ones every day to keep them from burning out on a favourite.
🎨 Introduce New Foods Through Play
Remove the pressure to eat by allowing them to explore food in other ways.
Let them squish it, smell it, touch it, or play with it during activities like food-themed sensory play.
If direct exposure is too much, try using toy food, picture books, or pretend play/cooking to make food feel less scary.
Acting out mealtimes with dolls or stuffed animals can help remove pressure.
🍽 Family-Style or "Buffet" Serving
Rather than plating their meal, offer foods separately in small bowls.
Let them serve themselves, even if they take only tiny amounts. Having food available without direct expectation can increase their willingness to try.
📺 Distraction Can Help
Watching a favourite show, playing a game, or listening to music while eating can reduce food anxiety and make meals feel less overwhelming.
🍱 Experiment with Food Presentation
Many kids with ARFID dislike different foods touching. Using a segmented plate or bento box keeps foods separate, making mealtimes feel more controlled and less overwhelming.
Plus, some children respond better to fun or predictable food arrangements. Try:
✔ Bento boxes with separate compartments
✔ Cutting food into familiar shapes
✔ Using colourful plates or preferred utensils
✔ Use ramekins to separate out foods into smaller, manageable portions
Making food look fun (cutting toast into shapes, making “food art” with fruit, or using tiny portions on a colourful plate) can also make it more appealing without adding pressure.
🥄 Fun & Familiar Utensils
Some children prefer eating with fingers, a favourite spoon, or even a novelty fork.
Letting them choose their utensils can help them feel more comfortable and in control.
❌ Keep Unsafe Foods Separate
Some children can’t tolerate unsafe foods being near their plate.
Use small ramekins or separate dishes so they don’t feel forced to interact with them before they’re ready.
🥕 Keep a “No-Thank-You” Plate
If they’re not ready to eat a new food, let them move it to a “no-thank-you” plate instead of forcing them to keep it on their main plate. This keeps exposure going without pressure.
🐢 Slow Exposure, No Pressure
Exposure to new foods should be stress-free.
Let them smell, touch, or put food near their mouth without expectations of eating. Even small interactions can be a win.
❄️ Adjust Temperature & Texture
Some children have strong preferences for food temperature and texture. If they reject certain foods, try serving them at a different temperature to see if that makes a difference.
Experiment with warm, cold, crunchy, or smooth foods to see what they prefer.
🛒 Let Them Shop & Prep & Cook
Kids who help pick out, prepare, or serve food are often more likely to try it.
Getting your child involved in choosing and preparing food — picking items at the store, stirring ingredients, or plating their meal — can help them feel more in control and increase curiosity.
Even if they don’t eat it right away. Let them wash veggies, mix ingredients, or choose between two items at the shop.
📏 Use a "Taste Test Scale"
If they don’t want to eat something, ask how they feel about it (e.g., "Does this look scary, interesting, or maybe okay?").
It helps validate their feelings while encouraging them to describe food in a non-stressful way.
🌿 Reduce Mealtime Anxiety
Some children struggle with eating around others, especially if they feel watched.
Allow them to eat alone, have a quiet space, or sit where they feel least pressured.
🥣 Food First, Then Nutrition
Fed is best. Nutritional balance can come later.
If your child will only eat crisps and yogurt for a while, focus on keeping them eating and look for ways to add nutrients gradually.
🧴 Favourite Dips & Toppings
If they already love a sauce or dip (like ketchup, butter, or cream cheese), use it to introduce new foods in small, familiar ways.
Even just putting a new food next to their favourite dip can help with exposure.
🥤 Smoothies & Hidden Nutrition
If they drink milk, juice, or smoothies, this can be an easy way to add extra nutrients (like blending in banana, yoghurt, or protein powder) without changing the texture too much.
Remember not to try and ‘trick’ ARFID Kids with lots of hidden foods, as this can backfire and break trust — ultimately setting you back.
🌟 Create a Calm Eating Environment
Strong smells, background noise, or even certain lighting can be overwhelming.
Try eating in a quiet space, reducing strong odours, or allowing sensory-friendly adjustments like dim lighting.
⏳ No Time Limits on Eating
Some kids need extra time to get comfortable with food.
Instead of rushing them, keep mealtimes relaxed so they don’t feel pressured to eat quickly.
✅ Give Choices, But Limit Options
Instead of asking open-ended questions like, “What do you want for dinner?”, which can be overwhelming, offer limited choices: “Would you like pasta or rice?” "Would you like toast or crackers?" — This gives control but within a manageable range.
Keeping it simple can help prevent decision fatigue.
🚫 No Pressure, No Bribes
Phrases like "Just one bite!" or "If you eat this, you get dessert!" can increase anxiety.
Instead, focus on gentle exposure and let them engage at their own pace.
💬 Build Trust & Keep Communication Open
Never hide food in their meal or trick them into eating something new — it can break trust and create more anxiety around eating.
Let them know exactly what’s in their food.
📅 Make a Visual Meal Schedule
If they struggle with food surprises, a simple meal plan with pictures or words can help them know what’s coming and feel more prepared.
🗣 Use Neutral Language
Avoid pressure-based phrases like “Just try one bite” or “You have to eat this.”
Instead, keep it neutral: “This is here if you want it” or “You can touch it if you want.”
🎉 Celebrate Wins, But Don’t Overdo It
Every child is different — some thrive on praise, while for others, too much attention can create pressure and make eating feel like a performance.
Pay attention to how your child responds and adjust accordingly. A simple, casual "Nice job trying that!" or a nod of encouragement can be enough. The key is to do what works best for your child without making mealtimes feel like a test they need to pass.
Remember: ARFID progress takes time, patience, and a lot of creativity — but every tiny step forward is worth celebrating (even if you do it silently…) 💛
Eating Strategies
For many of us, help starts at home. Managing ARFID is a game of trial and error, what works for one child might not work for the next, and what worked yesterday might be totally rejected next week. If you’re looking for help, check out our eating strategies to help make mealtimes a little easier.