Tips for Picky Eaters!
Has Your Kid Ever…
Refused to eat dinner because “it smells funny”?
Gagged at the sight or smell of bananas or broccoli?
Sniffed everything — toys, people, markers?
Licked a rock, a shopping cart, or their shoelace (yep, that too)?
Only eats three foods and runs from the kitchen if garlic is cooking?
You're not alone — and your child isn’t “just picky” or being dramatic.
They might be showing signs of sensory differences in their gustatory (taste) or olfactory (smell) systems. These senses are powerful — they influence what kids eat, how they regulate their emotions, and how they interact with the world.
That’s why playful, low-pressure activities that explore smells and flavors can help kids feel more comfortable, curious, and in control.
From cinnamon-scented playdough to taste-testing applesauce with a dash of spice, small sensory steps can lead to big progress.
Did you know our senses of smell (olfactory) and taste (gustatory) play a big role in how we experience the world — especially when it comes to eating, emotional responses, and even memories? These two systems are closely connected and influence everything from how foods taste, to whether your child enjoys a certain scent, to how they respond to new environments (like walking into a cafeteria or grocery store).
Some children are sensitive to strong smells or flavors, while others crave bold tastes or love sniffing everything they see. Just like touch or movement, the senses of smell and taste can affect mood, attention, and comfort.
There are lots of fun and simple activities you can do at home to help your child explore these senses in a playful, low-pressure way — no fancy materials required!
Here are some easy OT-inspired activities to support your child’s sensory development through smell and taste exploration!
Olfactory (Smell) Activities:
Scented play dough (add essential oils or spices like cinnamon, mint, or vanilla)
Scent matching games (use cotton balls in jars or smell containers)
Aromatherapy with calming or alerting scents (e.g., lavender for calming, citrus for alerting)
Scratch and sniff books or stickers
Flower or herb sniff walks outside
Scented lotion massages (when tolerated)
Gustatory (Taste) Activities:
Taste testing games (e.g., sweet, salty, sour, bitter — always with consent)
Cooking and baking (smell + taste + texture exposure)
Oral motor activities: blowing bubbles, using straws, whistles, or chewy tubes
Frozen treats (e.g., smoothie popsicles, frozen fruit) for temperature & taste play
Dips and sauces: offering new flavors in familiar forms (e.g., dip crackers in hummus or yogurt)
Chewing tools: chewable necklaces, chewy pencil toppers, or gum (if safe and appropriate)
Smell and taste sensitivities are deeply personal and can strongly impact feeding and daily life. Always introduce new smells or flavors gently and in a playful, non-threatening way. Pair new sensory input with comfort and choice whenever possible.
At Creating Connections OT, we’re here to help your child thrive—emotionally, physically, and socially. If this post resonated with you and you're wondering what the next step looks like, our New Client Page has everything you need. From what to expect in your first session to how we support your child’s unique goals, it’s all just a click away.
