Being a parent is full of curveballs, but some are more baffling than others. You pack the perfect snacks, only for your little one to melt down over the texture. A trip to the park ends in tears because the swings are “too much.” What is a sensory diet, and could it help? It might sound like a meal plan, but it has nothing to do with food.
A sensory diet is a carefully crafted routine of sensory activities to help your child regulate their sensory processing. Sensory diets aren’t a one size fits all, so learning about your child’s sensory system is crucial to developing a sensory diet that works for them. You don’t have to do this all on your own, however. This guide will take you through what a sensory diet truly consists of, how to implement one, and other tips and tricks that can help.
Just like our brains process information from our senses, some children have trouble processing sensory signals — sights, sounds, textures, and movement. This can look like sensitivity to stimuli or a craving for more intense experiences.
This is where the concept of a “sensory diet” comes in. Introduced in 1991 by occupational therapists Patricia and Julia Wilbarger, these sensory diet activities are designed to provide input to different sensory systems: tactile, vestibular (movement), proprioceptive (body awareness), auditory input, visual, and even olfactory and oral.
Now, you’re probably thinking, “My kid’s just sensitive,” and you might be right. But for some kids, sensitivity stems from sensory processing sensitivity. These children can really benefit from a structured sensory diet.
A study published in the American Journal of Occupational Therapy showed that “Sensory-based interventions improved sensory processing, fine motor skills, and self-care activities.” While experts acknowledge that more research is needed in this area, the positive impact of sensory diets on a child’s well-being is well-documented.
Occupational therapists, who specialize in helping individuals participate in daily life, often recommend a sensory diet for children that have sensory challenges. It can help kids with sensory processing issues feel calmer and more focused.
Imagine this: Your child comes home from school buzzing with pent-up energy, and it’s almost dinnertime. Instead of battling it out, you implement part of their sensory diet — 10 minutes on the trampoline.
This isn’t just letting them blow off steam. It provides proprioceptive input – the feeling of muscles and joints working, which has a calming effect on their nervous system. This means they’re calmer for dinner — a win for both of you.
This example highlights how a sensory diet involves strategic sensory input throughout the day. It prevents sensory overload and encourages self-regulation.
There are many different sensory activities you can include in a sensory diet. Here’s a great resource with examples to get you started.
The most effective sensory diets are tailored to the individual child. A child who’s sensitive to loud noises may benefit from noise-canceling headphones or calming music during overwhelming situations.
A child who seeks intense sensory experiences might crave activities like jumping on a trampoline or playing with textured materials like slime. Even something as simple as offering chewy foods (think veggie sticks, bagels, or dried fruit) can help a child self-regulate their sensory input.
Creating a Sensory Diet with an Occupational TherapistYou can’t just throw random activities together and call it a sensory diet, though. An occupational therapist can evaluate your child’s sensory processing needs.
They consider the child’s sensory sensitivities, their age, developmental stage, and specific challenges. From there, they develop a customized plan. It will outline what activities to do, when and how often to do them, and how to adapt activities to the child’s changing needs.
Let’s dive deeper into some real-life situations where a sensory diet can come to your rescue:
If your child hates the feeling of clothes, incorporating tactile play into their morning routine can do wonders. Have them play with various textures before getting dressed. Some examples include:
Loud noises, bright lights, and crowds can send a child’s sensory system into overdrive. Here are some things that might help:
Often, “picky eating” isn’t about defiance but an aversion to certain tastes or textures. Before jumping to conclusions, take note of the types of foods your kid struggles with and incorporate oral sensory activities.
For example, a child struggling with textures might need to warm up to new foods. Try a “no-pressure” approach. Introduce these new foods alongside familiar and preferred ones.
A sensory diet is unique to your child’s needs. What it “should” include depends on their specific sensitivities and sensory-seeking behaviors. It’s designed in conjunction with a qualified occupational therapist and is personalized for optimal impact.
Sensory foods aren’t a separate food group; it’s more about understanding textures and flavors that provide different types of input. Crunchy, chewy, sour, spicy — these all target the oral and olfactory senses, and incorporating them strategically into your child’s food diet can encourage exploration and even make mealtimes more enjoyable.
It’s important to remember that every child is different. Not every child needs a sensory diet. Sensory diets are for children who struggle to regulate their sensory input – they’re either easily overwhelmed or constantly seeking sensory stimulation.
For these kids, a sensory diet provides the “just-right” amount of input throughout the day, leading to better emotional regulation and focus.
While a sensory diet incorporates various activities, three primary categories stand out:
Parenting a highly sensitive child can often feel like a constant guessing game. What is a sensory diet? Think of it as giving them — and you — a secret weapon in those moments when the world feels too loud, too bright, or too overwhelming.
By addressing those underlying sensory needs, you create a path towards a happier, calmer, more empowered little human. And as they grow, those sensory regulation skills become life skills—the building blocks for confidence, focus, and resilience.
So, why not give a sensory diet a try? You never know; it might be the missing piece that brings harmony to your family’s world.
What is a Sensory Diet? Essential Guide for Moms
Jill Gilbert
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