National Autism Awareness Month: Understanding eating patterns of autistic individuals
- Janet Steinkamp
- Apr 24
- 8 min read
April is National Autism Awareness Month, and this column discusses eating challenges for autistic individuals, especially children, with tips and recipes to help make mealtime enjoyable.
Those who are autistic, especially children, often have picky eating habits. Many individuals with autism have food sensitivities and an aversion to trying new and different foods. Sensory sensitivities to foods may include texture (food feels “funny” in their mouth…too mushy, crunchy or slimy, etc.), flavosr, smells and even colors that they dislike.
It may be difficult for parents to feed children what they need to feel well and thrive. Research shows that children with autism may be deficient in certain nutrients, and yet it may be challenging for parents and caregivers to have their picky eaters eat nutritious foods.
These are necessary for a healthy diet:
Omega-3 fat: Some studies show that omega-3s may be beneficial to children with autism, especially with hyperactivity. One of the best sources is fatty fish, like salmon and sardines as well as chia, flaxseed and walnuts.
Fruits and vegetables are beneficial because their powerful antioxidants may help reduce brain inflammation, and the fiber may improve gut health as gastrointestinal issues are often common. Two servings of fruits and vegetables at each meal and one with each snack play an important role in nutrition.
Nuts (if tolerated) and seeds have important nutrients including minerals – magnesium, selenium and zinc – and are important for metabolic reactions that impact brain function.
Whole grains and legumes also contribute to important fiber. The key is WHOLE grains, not refined: whole grains such as brown rice, quinoa, and whole grain bread, cereal and crackers. Check labels for whole grain to ensure getting the entire grain with fiber and nutrients, not refined grains and starches.
There isn’t one autistic diet that works for all because every child/individual is different in their food preferences. For those who prefer and require gluten free, dairy free, or other modifications, most recipes can be adjusted accordingly.
Easy and healthy breakfast recipes for autistic “picky” eaters
Homemade granola
This is nutritious and delicious and is great for breakfast or anytime.
INGREDIENTS
4 cups of old-fashioned rolled oats (or gluten-free granola)
2 cups of peanuts (chopped or smashed)
1 teaspoon sea salt
½ teaspoon ground cinnamon
½ cup olive oil (or coconut oil)
½ cup of maple syrup (or honey)
1 teaspoon vanilla
¾ cup dried cranberries
½ cup dark chocolate chips
INSTRUCTIONS
1. Pour the oats into a large mixing bowl, and add peanuts, chocolate chips and cranberries.
2. In a separate bowl, mix sea salt, cinnamon, olive oil, maple syrup and vanilla. Mix well and pour over oats.
3. Bake at 350 for 22 to 24 minutes, or until light brown.
4. Let it cool, and then break it up.
5. Store in airtight containers for 1-2 weeks.
To make a parfait with the granola mixture: Slice bananas, strawberries and blueberries and use good yogurt. Layer yogurt, granola and fruit.
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Vitamin-rich Smoothie
Smoothies are an ideal way to incorporate fruits and vegetables into the diets of picky eaters. Blend a smoothie with hidden vegetables, such as spinach. The creaminess of smoothies makes it easier for picky eaters to enjoy, and they are getting vitamins they need. Customize the smoothie with a variety of flavors for individual preferences.
INGREDIENTS
1 cup milk (or nondairy alternative)
1 banana (fresh or frozen)
½ cup frozen blueberries (or other berries)
½ cup spinach
· Optional: Add 1 teaspoon of chia seeds or flaxseed, 1 teaspoon of cocoa powder, 1 tablespoon nut butter and 2 teaspoons honey.
INSTRUCTIONS
1. Add milk and other ingredients.
2. Blend and serve.
Added benefit: Smoothies are a great way to improve muscles in the mouth because the thicker liquid takes more work to get through the straw.
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Protein Pancakes
A great breakfast idea for your picky eater is protein pancakes. Not only are they nutritious and a great source of protein, but they’re delicious!
INGREDIENTS
1 ½ cups rolled oats
3 teaspoons baking powder
1 scoop protein powder
½ cup plain Greek yogurt
½ teaspoon vanilla extract
2 tablespoons butter (or olive oil)
3 eggs
1 tablespoon maple syrup
INSTRUCTIONS
1. Place the oats in a blender and blend for 45 seconds, until the substance is powdery.
2. Add remaining ingredients. Blend until mixture is smooth.
3. Grease a nonstick pan and use medium heat.
4. Cook ¼ cup of the pancakes for around 2 minutes, then flip the pancake and cook for another minute. Top with fruit.
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Meal ideas for autistic picky eaters
Coming up with lunch ideas for autistic picky eaters can be challenging. These creative options might appeal to even the pickiest eaters.
Creamy Tomato Soup
Soup, a comfort food, can be pureed or made with soft ingredients and easily eaten.
INGREDIENTS
· Tomato puree
· Vegetable broth
· Cream
· Onion, garlic and seasonings, if tolerated
INSTRUCTIONS
1. Sauté onion and garlic (if used) and add tomato puree and vegetable broth.
2. Simmer until flavors blend.
3. Stir in cream and seasonings.
4. Blend until smooth.
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Cheese Quesadilla (Soft Taco)
Children with autism may enjoy these because the texture is softer than hard shelled tacos.
INGREDIENTS
· Tortillas (soft shell)
· Shredded cheese (such as cheddar or mozzarella)
· Optional: Fillings such as cooked chicken or sautéed vegetables
INSTRUCTIONS
1. Place tortilla on a heated pan.
2. Sprinkle with cheese and add fillings if desired.
3. Top with another tortilla.
4. Cook until the cheese melts and tortillas are golden brown.
5. Cut into wedges.
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Crispy Baked Salmon Nuggets
Most kids love chicken nuggets, so these salmon nuggets may be appealing because of their appearance—they’re crunchy and bite sized. These are a healthy and delicious way to enjoy nutritious salmon. Salmon nuggets are a good source of protein, Omega-3s, potassium, antioxidants and healthy fats. Not only are they healthy, but you can bake them in the oven. Enjoy also by dipping into a favorite sauce.
INGREDIENTS
1 lb skinless salmon fillets, about 4 pcs
Salmon fillets (skinless), 1 lb., about 4 pieces, fresh or frozen. If frozen salmon, thaw before preparing.
½ cup all-purpose-flour (or gluten free)
½ teaspoon salt
¼ teaspoon ground black pepper
3 eggs
1 cup grated Parmesan cheese
1 cup panko bread crumbs (or gluten free Panko bread crumbs)
INSTRUCTIONS
· Preheat the oven to 450 F. Place a cookie cooling rack on top of a baking sheet or line the baking sheet with parchment paper.
· Pat dry the salmon fillets with paper towels. Remove the skin if necessary, and cut salmon into 1" nugget-shaped pieces.
· Line up 3 bowls or breading trays. In one bowl combine the flour, salt and pepper. In another bowl, whisk the eggs. And in the third bowl, combine the Parmesan cheese with the bread crumbs.
Make the salmon nuggets
Coat the salmon pieces in the seasoned flour and shake them to remove any extra flour. Dip into the egg bowl and then the Parmesan mixture, gently pressing the Panko-Parmesan mixture into the fish. You want a nice coating of this.
Place the breaded salmon pieces on the prepared baking sheet. Spray olive oil spray over all the salmon pieces or use a brush to give them a light coat of olive oil.
· Bake the salmon nuggets for 15 to 20 minutes until they're nice and golden brown. If the nuggets are directly on parchment paper and you want both sides of the nuggets to crisp up, remove them from the oven halfway through, flip them, spray the second side, and finish cooking them.
To make in an air fryer: Add a teaspoon or two of oil and “fry” in air fryer as you would chicken nuggets.
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Wraps are healthy, easy and affordable. Use wraps instead of bread (whole grain is a healthier option) and fill with anything according to preference such as turkey, cheese, hummus and thin sliced vegetables. Apple slices, carrot sticks and celery sticks are crunchy alternatives.
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Colorful veggie mac and cheese: A nutrient-packed favorite by adding finely chopped bell peppers or carrots to mac and cheese that keeps the entrée appealing and comforting.
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Basil pesto
If your child prefers pasta, there are many alternatives, such as gluten-free pasta, rice noodles, or stir fry vegetables. Try this pesto recipe.
INGREDIENTS
2 cups fresh basil
½ cup walnuts
½ cup olive oil
¼ cup grated parmesan cheese
2 garlic pieces, peeled and chopped
Salt and pepper to taste
INSTRUCTIONS
1. Place ingredients in a blender and mix well.
2. Put over cooked pasta or rice.
3. Store pesto in the fridge.
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Kid-friendly fried rice
INGREDIENTS
· 2 tablespoons oil (avocado oil or sesame oil work well)
· 2 cups cooked brown rice
· ½ teaspoon fresh minced ginger
· 1 garlic clove, minced
· ¼ cup diced onion
· 1½ cup frozen peas and carrots
· 2 eggs, beaten
· Soy sauce to taste (1-3 tablespoons to taste; use gluten free soy sauce if on gluten free diet)
INSTRUCTIONS
1. In a large non-stick skillet, heat oil. Add minced garlic, ginger and onions. Cook for 1-2 minutes.
2. Add frozen peas and carrots, cook 2 minutes.
3. Move veggies to one side of the skillet, add eggs and scramble on other side of the skillet.
4. Add rice and cook for another 2 minutes or thoroughly heated. Add soy sauce and stir. Serve warm.
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Healthy snack ideas for autistic children
“What are the best snacks for kids? If an autistic child only eats pretzels or snacks, they not getting much in the way of nutrition, only a salty and crunchy snack. To get a healthier crunch, try kale chips, nuts, apple slices, celery or carrots. Swapping out processed junk food for healthy snacks can make a noticeable difference in how the child feels.
· Veggie snack cups - Cut up a variety of vegetables and place them in cups or fun containers. Place a variety of dips for them to try, such as hummus, peanut butter (or almond butter), dressings and more.
· Baked sweet potato fries - Soft, sweet baked sweet potato fries are loaded with fiber and Vitamin A, so they’re an excellent alternative to French fries. Children with sensory sensitivities like the smooth texture and mild flavor.
· Turkey and cheese roll-ups - This simple and fun finger food combines protein and calcium and introduces textures in an enjoyable way.
· Zucchini chocolate chip muffins are a sneaky way to blend veggies into a sweet treat. Adding zucchini to the muffin batter adds vitamins and fiber without altering the taste. A win, win!
· Creative rice cake faces – let children design their own rice cakes using fruits, veggies and spreads
Key takeaways:
· Allow autistic individuals to help pick out recipes and make food choices. Getting autistic individuals involved in the kitchen can be a game changer. Participation in the kitchen might also cause enough curiosity with ingredients that are used to try new foods.
· Pay attention to food textures and likes or dislikes.
· Stick to regular, consistent meal and snack time schedules.
· Keep mealtimes calm to avoid anxiety, mealtime meltdowns and mealtime stress.
· Small portions with frequent meals instead of three large meals are recommended for easier digestion, energy and focus.
· Introduce new foods slowly – one small taste at a time, slow and steady. Positive reinforcement may help.
· If eating challenges are a concern, it might be beneficial to get support from a healthcare provider, dietician, occupational therapist, or someone associated with eating difficulties.
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