Preparing Your Child for Eating Changes Around the Holidays
The holiday season brings joy, family gatherings, and plenty of delicious food. For parents of children with feeding challenges, however, this time of year can also bring stress and worry. Changes in routine, unfamiliar foods, and heightened excitement can make it harder for children to adapt, especially if they already struggle with eating. Preparing your child for these changes can help make the holiday season a smoother, more enjoyable experience for the whole family.
Here are some tips to gently prepare your child for eating changes during the festive season.
1. Establish Routine and Predictability
Children thrive on routine, and holiday events can sometimes disrupt the flow. In the lead-up to Christmas, try to keep consistent meal and snack times, even if schedules are busier than usual. This predictability can help reduce anxiety around food, giving your child a sense of structure they can rely on.
Additionally, introduce them to the idea of holiday meals gradually. If you know you'll be eating at a different time or location on Christmas, begin preparing them with gentle reminders, such as: "We'll have dinner at Grandma's house on Christmas Day. She might have some different foods for us to try."
2. Involve Your Child in Holiday Meal Preparation
Helping to prepare meals can boost children’s interest in food and ease their worries about trying new things. In the weeks before Christmas, encourage your child to join in the kitchen for festive cooking or simple meal prep.
Tips to involve them:
Let them choose a holiday-themed plate or cup.
Invite them to help wash fruits and vegetables, stir ingredients, or decorate food items.
Talk about the foods you’ll be eating at the Christmas table, so they feel more familiar when the time comes.
Giving them a “job” in the kitchen also offers a sense of control and can increase their willingness to try small amounts of new foods.
3. Try a Holiday Food Advent Calendar
If your family celebrates Christmas with an advent calendar, consider creating one focused on food exploration! Instead of just chocolate, you could introduce small, holiday-themed foods for each day. This might include a mini gingerbread cookie, a new fruit, or a vegetable prepared in a festive way.
The goal isn’t necessarily to have your child eat everything, but rather to help them become familiar with new textures, colours, and smells. Even gentle exposure can make holiday meals feel less overwhelming.
4. Make Use of Social Stories
Social stories are short, simple narratives that explain upcoming events and what to expect. For example, you might create a story that talks about Christmas dinner at a family member’s house, mentioning how there may be new foods, but they can always say “no thank you” if they’re not ready to try.
Read the story together several times before the event. This approach helps children feel prepared and reassured, knowing they’ll have choices and familiar support when the day arrives.
5. Keep a Familiar Food in Sight
Even during a holiday meal, having familiar foods on hand can make your child feel more comfortable. If there’s a staple they enjoy—such as plain bread, cheese, or specific vegetables—make sure it’s included in the spread. This allows them to eat something they’re comfortable with while staying part of the festive meal.
Having that safety net can reduce anxiety around trying new foods. They may even feel more open to exploring something unfamiliar once they have their “safe” food nearby.
6. Model Positive Reactions to New Foods
Children often take cues from those around them, especially their parents. During holiday meals, show openness and excitement about the variety of foods on the table. If you’re trying a new food, make positive comments like, “This looks so interesting! I’m excited to see what it tastes like.”
Avoid pressuring them to eat specific foods but let them see your own curiosity and enjoyment. When they observe a relaxed, pressure-free approach, they may feel more comfortable exploring on their own terms.
7. Keep Conversations Light and Supportive
During holiday meals, aim to keep the focus on family connection rather than what or how much your child is eating. Questions like “Did you like the carrots?” or “Do you want to try a bite of this?” can create pressure, even if well-intentioned. Instead, engage in non-food-related conversations or ask open-ended questions that keep the mood upbeat, like “What’s your favourite part of Christmas?” or “What are you most excited to do today?”
When the pressure around food decreases, children may naturally become more relaxed and willing to experiment.
8. Encourage and Celebrate Small Wins
For some children, even sitting at the table with new foods can be a huge step. Celebrate small wins, like touching or smelling a new food, even if they don’t eat it. Building comfort and confidence in small steps is key to long-term progress.
Positive reinforcement, such as, “I saw you gave that potato a little sniff—that’s great exploring!” can help them feel proud of their efforts without feeling pressured.
Embracing the Joy of the Season with Flexibility
It’s important to remember that holidays can be overwhelming for children, especially those with feeding challenges. There will be days when even small changes may feel hard for them, and that’s okay. Allow space for flexibility, and remind yourself that progress is gradual.
With a little planning and understanding, you can help your child feel more comfortable around holiday eating changes, ensuring they can experience the season with less stress and more joy.
Interested in learning more about supporting your child through feeding challenges? Book a FREE consultation today to get personalised advice and guidance.
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