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Writer's pictureKarlien

4 Simple Ways to Implement Micro-Changes at Mealtimes

Have you ever wondered why novelty is often used for picky eating strategies?



That is because most people enjoy a bit of novelty. But did you know some brains are more attracted to new and novel things? For example, newness (or something different) catches an ADHDer’s immediate attention (which makes them very good at specific jobs).


Others with demand anxiety (or PDA) have a sensitive nervous system. When a demand is presented (like at mealtimes), it might trigger a fight-or-flight response, increasing resistance. Novelty disrupts this pattern. By creating a fun and unexpected atmosphere—especially if it breaks the perceived power roles—we can signal to the body that it's okay to explore these new (edible!) surroundings.


Unsurprisingly, many influential accounts promise to overcome picky eating through the power of novelty. Introducing new and exciting elements to mealtimes can be a game-changer for some, especially when combined with a relaxed and pressure-free approach. However, it certainly doesn't work for everyone. And it won't turn a selective eater into an adventurous one overnight. But by incorporating novelty, you can reduce some mealtime pressure, create positive memories and make it easier for kids to nourish themselves. Remember, the goal is to create a positive association with mealtimes.


One issue with depending on novelty is that things that are not new can seem dull and, therefore, difficult to focus on. To combat this, a strategy you can use is micro-changing for novelty. This involves making minor adjustments and asking yourself, "What is the smallest change I can make so that this will feel new again?" These small changes will capture the brain's attention and make something feel more exciting and fresh without causing chaos or too much effort.


So, how can you add some age-appropriate micro-changes for novelty to your mealtimes without becoming a food artist? Here are four simple ideas:


1.     Change the Scenery: Change the seating arrangement for your next meal.


2.     Food presentation: Serve your child’s snack in tea cups or a muffin tray.


3.     Fun Utensils: Let them eat with tongs.


4.     Make a meal-specific “pop-up” rule. Make up a pop-up rule that only counts for one meal. For example, you cannot say each other’s names tonight.*


However, it's important to remember that every child is unique. For some kids, predictability is critical. The comfort of routine and familiar surroundings makes them feel safe to eat. If your child thrives on structure, don't despair! There are other ways to address selective eating that focus on creating positive experiences around familiar foods.


What is your favourite meal-time micro-change? Share in the comments! 


*A great idea from the book, The Art of Gathering, by Priya Parker. You can get your older kids to write a few suggestions and add to a box and once a week someone has a chance to pick an option.

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