We are scientists exploring! Food exploration can mean looking, smelling, touching, listening, describing, or tasting.
😌 🙂 😐 😟 😣
Section 1
My Food Explorer Rules
Food anxiety can make new foods feel big or scary. These rules help make food exploration feel safe.
I can stop. I can say "no thank you" or take a break.
Slow is okay. I can explore one tiny step at a time.
Looking counts. I do not need to taste a food to be a food explorer.
I can describe it. I can notice without judging.
Trying means exploring. Success is learning something new — not finishing the food.
My calm plan
Step
Done
Take 3 slow breaths
Look at the food from a distance
Choose one small exploration step
Take a break if I feel overwhelmed
*Tasting is optional and should only happen when it's safe and you're ready. Follow your family or clinician's guidance for allergies, choking risks, and dietary needs.
Section 2
The Food Explorer Ladder
Pick the smallest step that feels comfortable. You can move up, down, or stay on the same step.
8
TasteOnly if I choose and it is safe.
7
DescribeWhat did I notice?
6
InteractCut, stir, stack, sort or play.
5
TouchUse a tool, fingertip, or hand.
4
SmellFrom far away or closer.
3
ListenTap, move, or safely crunch.
2
LookNotice colour, shape, or size.
1
Be near itIt can be on the table.
Comfort meter: 0 = calm • 5 = a little unsure • 10 = too much
Section 3
Explore With All Your Senses
Choose one food and become a food detective. Use a plate, spoon, or tongs if touching feels difficult.
👀 Sight
👃 Smell
✋ Touch
👂 Sound
👅 Taste (optional!)
💗 Body check
Section 4
Food Detective Missions
Complete as many as you like. You can stop anytime.
1
Find 3 things you can see.
2
Find 2 different textures.
3
Describe the smell using 2 words.
4
Make a safe sound with the food.
5
Compare it with a familiar food: same or different?
6
Draw the food before and after it is cut or opened.
7
Put it into a pretend "food museum" and give it a name.
8
If tasting is safe and you choose to: notice one flavour, then check your body.
My food detective report
Section 5
Food Games
Food I Spy: Find something red, round, crunchy, soft, or new to you.
Same or Different? Pick two foods and compare colour, shape, smell, texture, and sound.
Mystery Food: A helper hides a familiar food. Use clues to guess without tasting.
Build a Rainbow: Find a food for each colour of the rainbow.
Complete the sentences. There are no wrong answers.
Section 8
My Calm-Down Toolkit
🌸 3 slow breaths: smell the flower... blow the candle 🕯️
🤲 Press hands together for 5 seconds, then relax.
🦶 Feet on the floor. Notice 3 things you can see.
🚪 Ask for a break or move away from the food.
💬 Try saying: "I am curious, but I am not ready to taste."
Grown-up note: Keep exploration pressure-free. Avoid forcing, bribing, or shaming. Praise curiosity, communication, and flexible exploration. Follow the child's individual feeding plan and medical/allergy advice.
🏅 My Food Explorer Certificate
THIS CERTIFICATE BELONGS TO
For being brave enough to be curious, notice new things, and listen to my body.
Remember: Exploring is progress. I can go at my own pace. 💛