Tips for Picky Eaters During the Holidays & Special Events

The best family and community gatherings have one thing in common (in my personal opinion) … and that’s food! “Get togethers” can be such a rare and special occasion in this busy day and age. Everyone you love is finally in one place. You get to catch up on life since seeing each other at last. But there’s one thing that’s on your mind… “My kid doesn’t like the type of food provided at these events.” 

Having a child who is a picky eater can be a cause of stress for many families around this season. Here are some strategies to try before your next event:

1. Involve your child in food preparation. This exposes them to new foods, lets them see what ingredients are in each dish, and prepares their sensory system for the meal.

2. No pressure to eat! Encourage your child to explore & research the foods through play, touch, smell. A strategy I like to use for older children is pulling out a tongue diagram on my computer with the different flavors mapped out. Just google “tongue flavor diagram.”

3. Slowly expose your child to any foods you know will be at the gathering. Personally, my family often serves stuffing at events. So, I would make stuffing in the weeks before the event and let the child touch, smell, and taste the food at their pace.

4. Bring something to the gathering that your child will eat! Nobody wants to socialize on an empty stomach. If your child reliably likes chicken nuggets, bring them. If your child tolerates other food in their space, plate some unfamiliar foods with the nuggets - with no expectation of eating those unfamiliar foods.

5. Advocate! And be gentle with yourself. Family members may be confused about why your child doesn’t eat the foods that “all other kids like”. Gently inform them of sensory food aversions and how your child is exploring unfamiliar foods at their own pace. No pressure generates the best results in feeding with most kids!