What Is a Sensory Diet?

What Is a Sensory Diet? (And No, It’s Not About Food!)

If you’ve ever heard the term sensory diet and thought, “Great, one more thing I have to feed my kids,” you’re not alone! But trust me, this kind of diet has nothing to do with kale chips or cutting out sugar (thank goodness). A sensory diet is about feeding the nervous system, not the tummy.

As a mum of three very sensory seeking and sensory avoiding neurodivergent boys, learning about sensory diets was one of the biggest game-changers for our family. Once I stopped trying to "fix the behaviours" and started meeting their sensory needs, everything clicked a little more into place.

So… What Is a Sensory Diet?

Put simply, a sensory diet is a personalised plan of sensory activities designed to help someone stay regulated throughout the day. It's like giving your body the input it craves before things get overwhelming. Think of it as brain fuel - a way to top up what your nervous system needs to function smoothly.

It’s not a one-size-fits-all thing, either. Just like some of us need our coffee before we're even functional (hello, yes, me), our kids might need jumping, spinning, chewing, or quiet time to feel “just right.”

Why My Kids Needed One (and Maybe Yours Do Too)

When my boys were younger, I noticed patterns. One of them would get cranky and distracted mid-morning, until I realised that’s when he needed to MOVE. Another would chew everything in sight unless I gave him something safe to chew. And my third? He needed deep pressure and quiet time like his life depended on it.

Enter: The Sensory Diet.

With the help of some amazing OTs and a whole lot of trial and error (and error, and error…), we started building little routines into our day that gave them what they needed, before they started spiralling.

And I’m not exaggerating when I say - it changed everything.

What Does a Sensory Diet Look Like?

Here’s the thing: sensory diets don’t need to be complicated or expensive. You don’t need a jungle gym in your lounge room (although no judgement if you have one, I’ve been there). You just need consistent, meaningful input.

Here are some things that have been part of our sensory diet over the years:

• Morning movement – bouncy balls, trampolines, skipping, even a mad dash to the letterbox
  
  
• Chewy tools – necklaces, pencil toppers, or silicone fidgets for my constant chewer
  
  
• Heavy work – pushing a laundry basket full of books, pulling resistance bands, animal walks
  
  
• Calming input – noise-cancelling headphones, weighted blankets, quiet time with an iPad (no judgement please!)
  
  
• Oral input – crunchy or chewy snacks to help regulate alertness

Sometimes we’d do these as part of a routine (like before school), and other times I’d just sneak them in when I could tell the wheels were about to fall off.

It’s Not About “Fixing” Kids

Let’s be super clear, sensory diets aren’t about making neurodivergent kids act “normal.” They’re about supporting their amazing brains so they can feel good in their bodies, function at their best, and avoid overload. It’s about giving them tools, not forcing them to mask or shut down.

My boys’ sensory needs aren’t a problem. They’re just part of who they are and knowing how to support those needs makes everyone’s life better.

Final Thoughts (from a Mum in the Trenches)

If you’ve got a sensory-seeking, avoiding, crashing, spinning, fidgety little human in your world (or maybe you are one yourself!), a sensory diet might be the missing piece of the puzzle.

Start small. Pay attention. Talk to an OT if you can. And remember - this isn’t a Pinterest-perfect plan. It’s real life, trial and error, mess and magic.

And if all else fails - there’s always the trampoline and a snack.

Want help figuring out what might work for your child’s sensory diet? I’ve got loads of sensory tools and resources including my very own Sensory Diet Planner eBook which I created to other parents and families like mine ? You’re not alone on this wild and wonderful sensory journey.