The holidays are a time for family, fun, and, of course, food and also change in routine, different environments and different foods. Whether it’s the sugar-laden treats or the unfamiliar dishes served at family gatherings, many children struggle to enjoy the holiday fare. But don’t worry! There are plenty of ways to help your little one navigate the holiday table while keeping the peace—and ensuring they don’t go hungry.
Stay Calm: Managing Expectations and Reducing Mealtime Stress
This holiday season shall pass, and this phase will end. The more stress that is placed around mealtime and eating the more difficult it will become. Set your expectations to include your child not eating to minimize your own disappointment and frustration. Come up with a plan ahead of time that you feel comfortable with, ex. if your child won't eat but will sit at the table with others. Avoid using negative reinforcement like saying, “You won’t get dessert unless you finish your vegetables,” as it may backfire and create an unhealthy relationship with food. Instead, calmly offer alternatives or let them eat what they feel comfortable with.
Stick to Your Routine: Keeping Mealtime Consistent During the Holidays
While holiday meals often break from the usual routine, it’s helpful to maintain some consistency when it comes to mealtime structure. Kids thrive on predictability, so try to serve meals and snacks at regular times, even if you’re celebrating with extended family. If your child’s used to a snack before dinner, continue offering that familiar snack to prevent them from getting too hungry and cranky before the big meal.
Involve Your Child in Holiday Meal Prep for Better Engagement
One of the best ways to pique your child’s interest in food is to get them involved in the kitchen. Whether it’s stirring the mashed potatoes, decorating cookies, or setting the table, kids often feel more excited about food when they’ve had a hand in making it. If possible, let them help choose a few dishes they’d like to eat, and even consider preparing their version of holiday favorites (for example, a plain turkey drumstick or mashed potatoes without gravy).
Offer Familiar Foods: Comfort Dishes for Picky Eaters
While it’s fun to experiment with seasonal recipes, make sure there are at least a few familiar options at the table. A simple dish that your child enjoys, like plain pasta, chicken nuggets, or a fruit salad, can provide comfort in the midst of the new or unfamiliar foods. You don’t need to go overboard, but having a backup plan can alleviate stress and ensure they aren’t left hungry or frustrated.
Portion Control: Serving the Right Amount for Kids During Holiday Meals
The holiday table can be overwhelming for picky eaters, especially if they’re presented with a big plate of food that looks unfamiliar. It is important to remember appropriate portion sizes for children and their age. Use their growing hand size to guide the portion they need.
Creating the Right Environment: Making Holiday Meals Less Overwhelming The eating environment during holidays is probably different than your day-to-day dinner time - lots more people, louder, different surroundings ext. Try and keep things as similar as possible for your child and modify the environment to meet your child's needs, when possible. Though sometimes changing up the environment can be helpful! Try having a living room picnic, eating outside or offering to feed your child - making the experience new. novel and fun can sometimes help.
Happy holidays, and may your table be filled with love (and maybe a little less food anxiety)!
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