Let’s face it: family meals can be stressful! From the planning and shopping to making sure they’re eating the right things and getting ‘enough’. If one of your kids is a picky eater, things can get even more complicated.
Children often experience picky eating as they become more independent and learn what textures and flavors they like and don’t like. Usually this is just a phase, but sometimes it can linger if there are underlying sensory issues. The holidays can exacerbate this stress for kids, since many holiday foods are unfamiliar or prepared differently than what they’re used to. The good news is that it is possible to survive the holidays with a picky eater! A little preparation and planning can help them get through the festivities without going hungry (and hopefully free of meltdowns!). Here are my suggestions as a pediatric dietitian:
8 Tips for Helping Picky Eaters Navigate Holiday Meals
1. Bring shelf-ready staples your kids enjoy
Pack non-perishable foods you know your kids will eat to the holiday event. This can help ward off hunger and meltdowns. Bonus: your kids may be more willing to try new foods when they’re not starving!
2. Feed them in advance
Similarly, it may be helpful to offer a large snack or meal before the event. You’re both more likely to enjoy the gathering with the stress of food ‘off the table’.
3. Plan ahead of time
Planning ahead of time can remove a lot of stress, since the stress often comes from the unknown!
- If you’re comfortable discussing menu options with the host, offer to bring a dish to share that you know your child will eat.
- If you have to travel, consider mapping out a stop at a store or restaurant that offers kid-friendly options. Bring extra to share!
4. Deconstruct a holiday dish
Think about breaking down a dish or meal to make it more appealing to your kids. Many holiday dishes include mixed textures, which can be difficult for some eaters. But if the same textures are offered separately, they may be more willing to eat it. For example, consider plain green beans, rather than green bean casserole. Or bread on the side instead of mixed into a stuffing side dish.
5. Start small with new foods
When encouraging your kids to try new foods on their plate, start with 1-2 small portions, in addition to some familiar foods. Large portions can feel very overwhelming, and they can always go back for more if they like it. This also creates less food waste!
6. Lower your expectations
Give yourself and your kids some grace as you both navigate being out of your typical routines. With lower expectations, you both may enjoy this stressful season more. Your kids may not try or eat everything that is offered, and that’s ok!
7. Prepare a script ahead of time
Well-meaning family or friends may not fully understand your child’s needs. It can be helpful to have a mental script ready to reply to their questions/comments. Saying something as simple as, “Our family avoids pressuring Ben to eat at meals. We are working on expanding his diet, but in new situations he feels safest with the foods we offer him.”
8. Take the focus off food
While many of us associate food with love and happy memories, eating may not be enjoyable for some kids. Focus on nourishing your kids in whatever way that looks like. Take a deep breath and remember that there are plenty of other opportunities to create lasting family memories that don’t revolve around food!
When to Seek Help
Many kids experience picky eating. However, it might be time to talk to your pediatrician if they’re not gaining enough weight, losing weight, or if there are less than 15-20 foods they’ll eat. Depending upon their needs, it may be appropriate to see an occupational or speech therapist to address sensory or swallowing concerns. A pediatric dietitian referral may also be helpful if you have concerns about their growth or nutrient deficiencies.
To learn more about Nutrition Therapy at Cincinnati Children’s, please call 513-636-7475 option 1.
