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How to Help Your "Picky Eater" Navigate the Holidays

Navigating the holidays with a picky eater can be a challenge, but with some thoughtful strategies, you can help your child have a more enjoyable and stress-free holiday season. Here are some tips to consider:

  1. Communication is Key: Talk to your child about holiday meals and traditions. Explain what to expect and encourage them to express their preferences. Knowing what will be served can help your child mentally prepare and feel less anxious.

  2. Involve Your Child: Include your child in the meal planning process. Let them help choose dishes or ingredients for the holiday meal, and involve them in cooking or preparing some dishes. When children have a role in meal preparation, they may be more open to trying new foods.

  3. Offer Familiar Favorites: While holiday meals often include traditional dishes, try to incorporate some of your child's favorite foods as well. This can provide a sense of comfort and familiarity during the holiday meal.

  4. Provide Options: Offer a variety of side dishes or options to cater to your child's preferences. For example, if your child dislikes turkey, have an alternative protein available, like chicken or a vegetarian option. This ensures there's something your child can enjoy.

  5. Be Mindful of Portions: Don't pressure your child to eat large portions of foods they dislike. Allow them to serve themselves and encourage them to try small bites of unfamiliar dishes. Avoid making a big deal out of their eating habits during the meal.

  6. Create a Safe Space: If possible, create a safe and comfortable eating environment for your child. This can include a designated place at the table, familiar utensils, and any sensory tools that help them feel at ease.

  7. Manage Sensory Overload: Holidays often come with sensory overload, from colorful decorations to loud gatherings. Be mindful of your child's sensory sensitivities and provide a quiet, calming space they can retreat to if needed.

  8. Avoid Pressure: It's important not to pressure or shame your child into trying new foods. Forcing them to eat or making them feel guilty about their eating habits can create negative associations with mealtimes.

  9. Encourage Exploration: Encourage your child to explore new foods without pressure. Have a "no thank you" plate where they can place foods they've tried but didn't enjoy. Over time, they may become more open to trying new things.

  10. Lead by Example: Model healthy eating habits and a positive attitude toward trying new foods. When children see adults enjoying a variety of dishes, they may be more inclined to follow suit.

  11. Be Patient and Persistent: Picky eating can be a long-term challenge. Be patient and persistent in your approach, and avoid power struggles over food. It's more important to foster a positive relationship with food than to force your child to eat certain foods.

Remember that picky eating is common among children, and the holiday season should be a time for enjoyment and celebration. By understanding your child's needs and preferences and making small adjustments, you can help them have a more relaxed and enjoyable experience during the holidays.

Photo by Jed Owen on Unsplash

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