If your child seeks constant movement, becomes overwhelmed in busy environments, or struggles to sit still long enough to finish a meal or school task, you may have heard an OT mention a sensory diet. Despite the name, a sensory diet has nothing to do with food! Instead, it is a personalised plan of sensory activities designed to give your child the right kind of input their body needs to feel calm, focused, and ready for daily life.
What Is a Sensory Diet?
A sensory diet is a structured set of activities that provide the sensory input your child’s nervous system needs throughout the day. Every child processes sensory information differently—some seek certain sensations (like movement, pressure, or touch), while others become overwhelmed by too much input. A sensory diet helps balance this by offering the “just right” amount of sensory experiences at planned times. This supports your child’s ability to self-regulate, concentrate, manage emotions, and participate more successfully in everyday routines.
Why Might a Child Need One?
A child may benefit from a sensory diet if they often feel “too revved up,” “too flat,” or easily overwhelmed by their environment. For example, they might constantly fidget, chew clothing, avoid messy play, cover their ears at loud sounds, or struggle with transitions and attention. A sensory diet can help build predictable moments of sensory input that support their body and brain to feel more organised and in control.
What Does a Sensory Diet Include?
A sensory diet doesn’t need to be complicated or time-consuming. It often includes quick activities woven naturally into your day. These activities may provide:
- Movement input (e.g., jumping on a trampoline, scooter board rides, animal walks).
- Deep pressure (e.g., big squeezes, weighted blanket time, pushing or pulling heavy items).
- Oral input (e.g., chewy or crunchy foods, blowing bubbles, using a straw).
- Tactile play (e.g., playdough, kinetic sand, water play).
- Calming input (e.g., slow rocking, dim lights, breathing activities).
Your child’s OT selects activities based on the sensory systems that need support and what helps your child feel calm and organised.
How to Create a Sensory Diet That Works
A sensory diet should be personalised, flexible, and realistic for your family. Here’s how to get started:
- Identify sensory needs. Work with your OT to understand whether your child seeks or avoids certain types of input.
- Choose activities your child enjoys. Sensory diets work best when they feel fun, not forced.
- Add activities into natural transition points. Before school, after school, before bed, or between tasks are great times.
- Be consistent but adaptable. Children’s needs change day to day, adjust as needed.
- Watch for the “just right” zone. The goal is to help your child feel calm and ready, not overstimulated or under-stimulated.
Examples of a Simple Sensory Diet
Morning:
- 5 minutes of trampoline jumping.
- Carrying a heavy laundry basket to their room.
- Chewy breakfast options (e.g., bagel, muesli bar).
After School:
- Swinging for 5–10 minutes.
- Playdough or LEGO during snack time.
Evening:
- Warm bath.
- Slow, firm massage or stretches.
- Deep breathing before bed.
When to Seek Support
If your child’s sensory needs are impacting school, home routines, friendships, or emotional regulation, an occupational therapist can assess their sensory processing and create a tailored sensory diet. The right plan can help your child feel more balanced, confident, and successful across their day.
Written by Julia Cecco
Occupational Therapist