Top Tips for Eating Out with Fussy Eaters or Sensory Eaters This Summer

Summer brings with it warmer days, family outings, holidays—and lots of opportunities to eat out. But if your child is a fussy eater or has sensory-based eating challenges, the thought of going to a restaurant or café might fill you with anxiety.

As a children’s occupational therapist and mummy of 2, I completely understand how stressful it can feel when your child becomes overwhelmed by unfamiliar smells, sounds, or foods. That’s why I’m sharing some of my top strategies to help you feel more prepared—and your child feel more regulated—so you

can enjoy eating out together this summer.

1. Do a Preview

The unknown can be very unsettling for sensory-sensitive children. Helping them know what to expect ahead of time can significantly reduce anxiety.

• Visit the venue beforehand (without the pressure to eat). Even a quick visit to look around, use the bathroom, or grab a takeaway drink can help your child feel more comfortable with the environment.

• Show them pictures or videos from the restaurant’s website or social media. Walk them through what the space looks like, how the food is served, and what the staff wear.

• Talk through the steps using simple language or a social story: “First we’ll find a table, then we’ll look at the menu, then we’ll order the food.”

For some children, visual schedules or “now and next” boards can help bring predictability and ease transitions.

2. Pack a Sensory Toolkit

Sensory regulation is key to supporting your child in unfamiliar environments. A personalised toolkit can give them the comfort and control they need.

Include:

• Their own cutlery if they dislike the texture or feel of metal or want familiarity

• A favourite bowl or plate from home—some children are more willing to eat from a plate they trust

• Fidget toys, chewy jewellery, or soft comforters to keep their hands or mouths busy while waiting

• A small weighted item, like a lap pad, or even a tight hoodie for calming deep pressure input

• Noise-reducing headphones, especially for busy, echoey spaces

• A small snack or drink you know they’ll eat or sip while you wait for food

Think of it like packing for success!

3. Time It Right (and Think About Where You Sit)

The environment plays a big part in sensory overload. Busy restaurants full of background noise, crowded tables, and new smells can quickly overwhelm a child who is already anxious around food.

• Choose quieter times, such as early lunch (11am–12pm) or early dinner (4:30–5:30pm).

• Consider outdoor seating, which often feels more spacious, less noisy, and has more natural light (bonus: fewer strong food smells).

• Ask to sit in a quieter area or near a wall or window to reduce distractions and give your child a more contained, predictable space.

Even bringing along a small seat cushion or booster can help them feel more stable and comfortable at the table.

4. Stick with Familiar Foods (and Don’t Be Afraid to BYO)

When eating out, the focus doesn’t need to be on trying new foods. The priority is helping your child feel successful and comfortable.

• Look at the menu ahead of time together and see if anything looks familiar or similar to something they eat at home.

• Call ahead and ask if the chef can prepare food plainly (e.g. plain pasta, dry toast, or grilled chicken).

• Some venues are happy for you to bring your own familiar food—just ask. Even if your child brings a lunchbox from home, they’re still part of the family experience.

Remember: Being included is more important than eating the same meal as everyone else.

5. Support Emotional Regulation

A dysregulated child is unlikely to feel hungry or open to engaging in the eating process. Supporting their nervous system before, during, and after the outing can help keep things calm and positive.

Ideas include:

• Movement before the meal: a quick bounce on the trampoline, a walk to the park, or swinging—movement can help reset and regulate.

• Deep pressure: firm squeezes to the shoulders, cuddles, or wearing a compression vest can be calming.

• Breathing games or mindfulness activities for older children: blowing bubbles or pretending to blow out candles can be both fun and regulating.

Have a “break” plan if things become too overwhelming—a nearby bench or quiet corner can be a helpful escape.

6. Prepare Scripts and Visuals

Many children with sensory eating challenges also struggle with social anxiety or communication around food.

• Practice simple scripts they can use, such as “No thank you,” or “I don’t want that today.”

• Use a visual choice board to help them choose between items or communicate needs non-verbally.

• Bring a timer or visual countdown to help with waiting times—especially helpful in places with slow service.

Even something as simple as a verbal praise can reinforce positive participation.

7. Let Go of Perfection

Sometimes the meal won’t go to plan—and that’s OK. Try not to focus on how much your child eats or whether they try something new. Success can look like:

• Sitting at the table

• Engaging in the routine

• Touching a new food

• Not melting down in a new space

Celebrate any small win. The goal is progress, not perfection.

Need More Support?

If you’re ready to understand your child’s sensory eating needs in more depth and get practical tools that really work, our Online Sensory Eaters Programme is here to help.

Developed by myself, Grace (Children’s Occupational Therapist), and Dr. Kirsty (Children’s Dietitian), this evidence-based programme is tailored specifically for parents and carers of children who are fussy, picky, or sensory eaters.

You’ll discover:

• Why your child may be struggling with feeding and eating

• How their sensory preferences impact mealtime behaviour

• Bespoke, practical strategies to support calmer, happier, more positive mealtimes

👉 Click here to learn more and get started today:https://sensoryeaters.thinkific.com/courses/sensoryeatersprogramme

You deserve support, and your child deserves to feel safe and successful at mealtimes. We’re here for you!