Children with limited diets, whether due to sensory preferences, neurodivergent eating patterns or strong aversions can miss out on key nutrients that support growth, brain development, and overall health.

Why this matters

If you’re parenting a neurodivergent child who struggles with eating, you are absolutely not alone. Many children with sensory differences find food overwhelming: the textures, the smells, the appearance, the distractions at mealtimes. And when eating is hard, it makes sense that their food variety shrinks over time.

But while feeding differences are common, limited food variety can sometimes increase the risk of falling short on important nutrients. Four that come up often in kids with sensory-related restrictive eating are iron, omega-3 fatty acids, fibre, and calcium.

Today I want to walk you through why these nutrients matter, what puts some kids at higher risk, how to support them gently (without pressure), and finally, the next steps if you’d love more support in this area.

What the risks are

Iron

Iron supports energy, attention, sleep quality, and immune function. Children who avoid meat, chicken, legumes, or iron-fortified cereals because of texture or smell may be at higher risk of low iron intake.

Fatigue, pale skin, irritability, and difficulty concentrating can be signs of low iron - but only a GP can assess this accurately with a blood test.

If you’re ever worried, please check in with your doctor or dietitian. (This blog is general information only, and while I am a dietitian, I can’t tell from here 🙋‍♀️ if this is relevant for your child.)

Omega-3 (DHA & EPA)

Omega-3s support brain development, mood, communication, and attention. They’re mainly found in oily fish, which is one of the most commonly refused food groups in sensory-sensitive kids because of smell and texture.

That doesn’t mean your child is missing out. There are many gentle ways to support omega-3 intake over time (I’ll walk through those below).

Fibre

Fibre matters for gut health, regular bowel habits, and managing blood sugar levels. Children who prefer beige, crunchy, predictable foods often miss out on whole grains, fruits, vegetables, and legumes - all key fibre sources.

Constipation can then make eating even harder, creating a cycle: eating feels uncomfortable → appetite drops → variety decreases further → fibre intake stays low.

Support for constipation is something doctors/GPs and dietitians manage often, so please reach out if this is part of your child’s picture.

Calcium

Calcium is essential for growing bones and teeth, muscle function, and nerve signalling. Many neurodivergent children do beautifully with dairy, but others avoid it due to texture or taste. Some children prefer only one type of dairy (e.g., one specific brand of yoghurt or only melted cheese), while others avoid dairy entirely.

When dairy foods are limited, calcium intake can be lower than needed for growth. Dairy isn’t the only source of calcium so we can explore other foods that contain calcium.

How you can support your kids

Here are some ways that families can support iron, omega-3s, fibre, and calcium intake:

Iron

• Include iron-fortified cereals your child already accepts, try offering them dry (without milk)

• Offer meat options in various form (e.g., small pieces, various textures, dehydrated)

• Fried firm tofu

• Try plant-based sources with low sensory load: smooth lentil soups, crunchy roasted chickpeas, or soft legumes blended into preferred textures

• Pair iron foods with vitamin C foods (fruit, capsicum, tomatoes) to boost absorption

Omega-3

If fish is too overwhelming right now, that’s okay. Kids can still build familiarity over time.

• Start with neutral-smelling fish like white fish, offered separately as part of a deconstructed meal

• Increase exposure through non-eating experiences: looking, smelling, or helping to prep (if they want to!)

• Consider plant-based omega-3 sources such as chia, hemp seeds, flaxseed, or certain oils

• If you’re ever wondering about supplements, that’s something to discuss with your GP/doctor or dietitian

• Food chaining ideas such as my Chicken Nuggets to Fish

Fibre

• Keep preferred carbohydrates on the table, and offer small variations (e.g., different brands of crackers with similar texture)

• Add low-pressure veggie opportunities like cucumbers, carrots, freeze-dried fruits, peeled apples, or cooked vegetables served plain in separate sections

• Use deconstructed meals so kids feel safe seeing foods without needing to eat them right away

• Offer regular meals and snacks to support appetite rhythm, which can help with sensory exploration

• Recipes such as my Magic Bean Cupcakes, and Cornbread Mini Muffins

Calcium

Many neurodivergent children rely on dairy, but others avoid it due to sensory factors. If dairy is limited, consider:

• Fortified plant milks (check the label for calcium)

• Yoghurt tubes or drinks if those textures/flavours are better accepted

• Hard cheeses, halloumi, or melted cheese served separately

• Recipes such as my Snowman Hot Chocolate, and Rainbow Milk

Free resources:

How to Meet Your Child’s Iron Needs?

Omega 3 Acids And Vegetarian Diets

Fibre For Children

Calcium For Children

Now — your next step

If you’d love some step-by-step support with improving your child’s nutritional intake, including fun recipes developed specifically for sensory-sensitive kids (tried and accepted by kids, including with ARFID) and regular updates on when membership doors are opening, I’d love you to join my monthly email newsletter.

You’ll get:

• practical, pressure-free feeding tips

• sensory-friendly recipe ideas that support nutrients like iron, omega-3, fibre, and calcium

• early access to workshops and resources

• updates on when the Grate Adventures membership opens again

Sign up here: grateadventures.com/newsletter

I’d be so excited to have you join us in the community.

We all have to start somewhere - and you’re doing an amazing job simply by seeking support.

Chat soon,

Kristy x

Need Support?

If you have questions about your child’s eating or nutrition, please reach out. Feeding challenges are complex, and every family’s situation is unique. Sometimes it takes a bit of guidance to work out what is realistic for your child and what might help.

You can get in touch with me here or explore more resources inside the Grate Adventures Feeding Therapy Community.