ARFID Snack and Dinner Ideas for Kids

When it comes to nourishing children, ARFID, or Avoidant/Restrictive Food Intake Disorder, can be a unique challenge. Children with ARFID can be extremely selective and avoid certain foods. 

Nutritious snacks and dinners play a key role in supporting the health and well-being of children with ARFID, addressing their specific nutritional needs while accommodating their food aversions. 

As a social worker and mom of a picky eater, I offer inventive snack and dinner suggestions tailored to children with ARFID here.

Understanding ARFID

ARFID, or Avoidant/Restrictive Food Intake Disorder, is a complex disorder characterized by a persistent avoidance or restriction of food intake that can result in significant weight loss, nutritional deficiency, and dependence on nutritional supplements. 

The NIH shares more information about ARFID here.

The reality is that this disorder can be super stressful to manage as a parent. 

ARFID can affect individuals of any age, but it is particularly common in children and adolescents.

Snack Ideas for Kids with ARFID

The emphasis for ARFID kids should be on variety and creativity to encourage intake. Focus on textures, colors, and mild, simple flavors. 

Here are a few ideas:

• Fruit sticks: Skewer fruits like strawberries, grapes, and pineapple for a healthy, sweet snack.
• Veggie chips: Bake thinly sliced carrots, beets, and sweet potatoes for a crunchy alternative to traditional chips. You could brush a thin coat of maple syrup onto the crisps before baking them – this helps with veggie-avoidant kids.
• Yogurt parfait: Layer yogurt with pureed raspberries and strawberries for a balanced treat that is protein and vitamin-loaded.

Smoothie popsicles: Blend favorite fruits with yogurt or milk, pour into popsicle molds, and freeze them. You can hide pureed carrot or other veggies in these popsicles as the fruit will mask the mild vegetable flavor.

Dinner Ideas for Kids with ARFID

Here are some tasty strategies for including essential nutrients in meals. One may work, and all the others may not; it’s ok.

Don’t put too much pressure on you and your little one; just see what works, and even if it’s one thing, that’s a win!

• Taco bar: Create a vibrant taco bar with pretty and exciting toppings like sweet mango dice, roasted sweet potatoes, avocado slices, and crunchy jicama slaw. This is especially great for food-avoidant teens. 
• Rainbow veggie ribbon pasta: Toss ribbons of zucchini, carrots, and bell peppers with pasta and a tangy lemon-garlic dressing for a colorful and refreshing pasta primavera.
• Savory veggie muffin tin meatloaves: Bake individual savory meatloaves in muffin tins, each one filled with finely diced veggies like mushrooms or carrots, depending on what your child will tolerate. This is a fun and sneaky way to incorporate veggies into a kid-friendly dish. Serve with their favorite side—mashed potatoes, French fries, etc.
• Teriyaki veggie stir-fry noodles: Whip up a teriyaki sauce infused with garlic, then stir-fry a mix of colorful bell peppers, snap peas, and baby corn with tofu or shrimp. Toss the veggies and protein with cooked soba noodles. Stick to vegetables you know your child will eat. Even if it’s just one!

5 Top Tips for Success with ARFID Meal Planning

Successfully managing ARFID in children requires patience, persistence, and a thoughtful approach. Here are some key strategies to help navigate the challenges:

1. Importance of patience and persistence: Patience is SO important when dealing with ARFID. It’s also easier said than done, as you probably know. It’s important to understand that progress may be slow, and setbacks are common. 

Encouraging small victories and celebrating each step towards expanding the child’s diet can help maintain motivation and positivity. 

2. Encouragement of gradual exposure to new foods: Introducing new foods gradually and non-threateningly is key for children with ARFID. Start by including small amounts of unfamiliar foods alongside familiar favorites.

Use positive reinforcement and praise to create a supportive environment, emphasizing the child’s bravery in trying new things.

Here are my 5 tips for winning with ARFID meals and nutrition:

1. Food chaining: Connect familiar foods with similar textures or flavors to new foods, gradually expanding the range of accepted foods. For example, if a child enjoys applesauce, try introducing mashed sweet potatoes or pureed carrots.
2. Desensitization techniques: Gradually expose the child to disliked foods non-threateningly, like including small amounts of the food into familiar dishes or gradually increasing exposure through sight, smell, and touch before attempting tasting.
3. Positive reinforcement: Use positive reinforcement techniques, like praise, rewards, or stickers, to reinforce brave eating behavior and create positive associations with trying new foods.
4. Mealtime structure: Establishing a predictable mealtime routine can help reduce anxiety and resistance around food. Offer a range of foods at each meal, including at least one item you know they’ll love. Try to allow the child to self-regulate their intake.

Seek professional support: If possible, work with a multidisciplinary team of healthcare professionals, including a pediatrician, dietitian, and therapist specializing in eating disorders. This can provide tailored support and guidance for managing ARFID.

Involving Children in Meal Preparation

Incorporating children into the meal preparation offers many benefits beyond just filling their bellies. Here are some reasons why involving children in cooking and meal planning is advantageous, along with suggestions for age-appropriate tasks and easy recipes they can help prepare:

H3 Benefits of Involvement for ARFID 

• Promotes healthy eating habits: When children are involved in meal preparation, they are more likely to try new foods and develop a positive attitude towards healthy eating.
• Builds confidence and independence: Allowing children to participate in cooking tasks boosts their self-esteem and fosters a sense of independence as they contribute to family meals.
• Encourages family bonding: Cooking together provides an opportunity for quality family time and strengthens relationships through shared experiences and teamwork.

Age-Appropriate Tasks

• Pre-schoolers (ages 3-5): Simple tasks like washing fruits and vegetables, tearing lettuce, stirring ingredients, or arranging toppings on pizzas or sandwiches.
• School-aged children (ages 6-12): More complex tasks such as measuring ingredients, mixing batters, assembling casseroles or salads, and following simple recipes with supervision.
• Teens (ages 13 and up): Taking on greater responsibility in the kitchen, including planning meals, following recipes independently, and cooking meals from start to finish with minimal supervision.

Examples of easy meals to try with ARFID kids

• DIY pizza night: Set up a pizza-making station with pre-made dough or crusts and assorted toppings like cheese, vegetables, and meat, and let children customize their pizzas before baking.
• Smoothie bowl creations: Provide a selection of fresh or frozen fruits, yogurt, and milk or juice, and let children experiment with different combinations to create their own custom smoothie bowls. For inspiration, check out my slushy smoothie bowl recipe.

• Build-your-own burger bar: Prepare homemade burgers and toppings, like sliced tomatoes, lettuce, cheese, and salsa. Kids with ARFID love to assemble their own food, according to their preferences. Serve them with my homemade Tater-Tot recipe and see how they do.

Wrapping It Up

For more support and tips based on my professional and lived-experience as a mum, check out my book here. 

You’ve got this!