Holidays are a time for family, celebration, and togetherness, but they can also present challenges—especially around mealtimes. For children with feeding differences, food anxiety, or picky eating, the combination of new environments, sleep disruptions, unfamiliar foods, and sensory overload can make mealtimes a stressful experience. This can feel overwhelming, but thoughtful preparation can help create more safety and security.
Here are five practical tips to reduce mealtime stress during the holidays:
Create a Visual Planner
The holidays often involve many changes to your routine: travelling, staying in new places, and attending gatherings with different foods and schedules. These changes can be unsettling for children, especially those who thrive on predictability.
A visual planner can make a big difference. Create a simple schedule that maps out your travel plans, and every day, discuss an idea of their day with your child. You can include pictures or drawings of key activities like breakfast, playtime, dinner, and bedtime. The planner doesn't have to be fancy—even a basic printout or handwritten chart works well.
To simplify this, I've created a free Visual Holiday Planner that you can download. It's designed to help you organise your holiday schedule and give your child the structure they need to feel more secure.
While it may feel like a lot of effort upfront, this preparation pays off in the long run by reducing anxiety and meltdowns. Children who know what to expect feel more secure and better equipped to handle changes. Think of how calmer you feel when you know your day's schedule and what to expect.
Additionally, when children recognise a sequence or step they expected to happen, they feel more confident about themselves and their day.
Show Them What to Expect
If possible, share photos of the places you'll be staying or eating. We call this a visual "hook." For example, if you're heading to a hotel or Airbnb, show your child pictures of the bedroom, dining area, or buffet setup. Ask friends or family to send photographs. Talk about what your child might experience, such as different smells, new foods, or unfamiliar seating arrangements.
When they arrive in real life and see something they recognise, similar to point number 1, this creates confidence and reduces anxiety and overwhelm.
However, it's also important to acknowledge that not everything can be planned. Let your child know that while some things may be different than expected, you'll be there to support them. Reassurance goes a long way in easing anxiety and helping them feel safe in new environments.
When you arrive, and something is different, could you turn it into a game like "Spot the Differences"?
Preview Dining Areas
If you're staying at a hotel, ask if you can visit the dining area with your child before mealtimes. Walking through the space ahead of time allows them to adjust to the surroundings without the added pressure of mealtime.
If possible, scope out quieter areas in the dining room that offer less noise and sensory stimulation. You can even supply your child with noise-cancellation headphones if the dining area is noisy. You can also ask the staff if you can reserve a specific table for your stay. A consistent eating spot can make the experience more predictable and calming for your child.
Pack Familiar Foods and Snacks
Packing some of your child's favourite snacks and foods is not being an enabler; it is being a conscious, responsive parent. It can be a lifesaver, especially if they have specific food preferences or feeding challenges. Check local travel requirements beforehand to ensure the snacks are allowed, and show them to your child before the trip.
Show your child you are packing them. Letting them know that their familiar favourites are available provides comfort and reduces anxiety about whether there will be something they feel comfortable eating.
For example, you could bring individually packed crackers, nuts, or a favourite cereal. These snacks can also be served at mealtimes, helping them feel safer around new foods.
Include a Favourite Item for the Table
Allow your child to bring a familiar item to the table to help them feel more at home. This could be a favourite plate, cup, water bottle from home, or a favourite fidget toy to keep their hands busy. These small touches of familiarity can make a big difference, especially in unfamiliar environments where everything else feels new.
If your child is old enough, involve them in deciding what to bring. Letting them choose their comfort item gives them a sense of control, which can ease some of the stress they might feel.
Why These Tips Work
Mealtimes can feel overwhelming for children with picky eating tendencies, sensory sensitivities, or food-related anxiety, especially during the holidays when routines are disrupted and environments change. By preparing ahead and creating a sense of predictability and comfort, you can reduce the feeling of being overwhelmed and make meals a more positive experience for your child.
Remember, these strategies aren't just for the kids but also you. A calmer, more predictable mealtime means less stress for everyone involved, giving you more ability to co-regulate with your child. Instead of managing meltdowns or navigating tricky food situations, you can spend more time enjoying the holiday moments that matter most.
Final Thoughts
Holidays are full of new experiences, and it's okay if not everything goes perfectly. The most important thing is that your child feels supported and safe. By reducing mealtime stress, you're setting the stage for a more peaceful and joyful holiday season for your whole family.
Do you have other tips or tricks that have worked for your family during the holidays? I'd love to hear them! Share your thoughts in the comments below.
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