Navigating the Holidays (And Preserving Your Sanity!) with a Picky Eater
Picky eating can be a challenge for parents year-round, but it can be especially tricky during the holidays. With all the new foods and different eating environments, it can be hard to know how to keep your child’s nutrition on track while ensuring they are included in holiday gatherings.
If the thought of navigating your Aunt Mildred’s famous (and famously weird) casserole with a resistant child fills you with dread, take a deep breath. You’re not alone.
This year, the team at BRAINS has a few guidelines to help you if you are determined not to let picky eating steal the joy of the season.
Picky Eating Guide for the Holidays
Routine is your best friend. As much as possible, stick to your child’s usual mealtimes and snacks, even with all the holiday hustle and bustle. It’s tempting to let things slide, but a hungry and off-schedule kid can be a recipe for meltdowns.
Get them involved! Before any gathering, you might show your child the menu (pictures help!) and talk about what they might like to try. This gives them a sense of control and makes them less anxious about the unknown. Plus, they’re more likely to eat something if they’ve had a say in it.
Escape routes are essential. Let’s face it: holiday gatherings can be overwhelming, even for adults. For a child sensitive to noise, smells, and general chaos, it can be a nightmare. Scope out a quiet spot where your child can take a minute or two if needed. Also, sometimes, car snacks on the way home can be all it takes to avoid a hunger-fueled meltdown.
Seating strategy is key. Don’t just plop your child down at the kids’ table surrounded by questionable dishes. Let them choose where they feel most comfortable. Maybe it’s next to a trusted adult or at the end of the table where they have a bit more space.
Pack a backup. A stash of familiar, safe foods may be a saving grace during a holiday meal. This ensures that your child is still eating and that they feel secure knowing they have something to eat when the other options are food they do not want or prefer.
Encourage exploration, but ditch the pressure. You might consider having your child dip a preferred food into something that is new, like a well-liked cracker into a bit of gravy. However, one should avoid the “three-bite rule” or any pressure to clean one’s plate. The holidays are not the time for a food fight.
Desserts are not a bargaining chip. Everyone deserves to enjoy treats, regardless of what they ate (or didn’t eat) for dinner. This will help keep mealtimes positive and avoid turning dessert into a reward or punishment.
Most importantly, remember what really matters. The holidays are about creating memories. Try to focus on connection, laughter, and enjoying time with loved ones. You can get back to feeding concerns once the holidays are over.
Picky Eating Support From BRAINS
The holidays can be a joyous but stressful time for families, and picky eating can add another layer of complexity. But remember, you don’t have to navigate this alone! If your child’s picky eating is causing you concern or impacting their well-being, reach out to the experts at BRAINS. Our team of speech-language pathologists and occupational therapists offer personalized guidance and support to help you navigate picky eating and develop a positive relationship with food for your child. Learn more about seeking help for picking eating and when to seek help or call us at 616-365-8920 to learn more about how we can help your family thrive this holiday season and beyond.