Navigating Picky Eaters and Holiday Mealtimes During the COVID-19 Pandemic

I recently did a guest blog for Sarah Remmer regarding mealtimes, picky eaters and creating a positive experience during the holidays. Below are some tips to help you with. Below are some tips to navigating holiday mealtimes with your picky eater…during a worldwide pandemic!

Prepare your child.

• Prepare your child for this holiday season looking a bit different. If there are traditions that you are used to as a family that your child is looking forward to, prepare them ahead of time for the changes they may experience. Talk to them about what to expect or create a social narrative that walks them through what the holidays may look like. Little Autism Learners has created this great social narrative that may be helpful!
• You can also plan some fun activities together to look forward to, such as making Christmas cookies, playing in the snow, watching a favourite Christmas movie or a game that you all love to play.
• Many picky eaters find surprises or the unexpected difficult to manage as they prefer control and knowing what to expect. If possible, plan your holiday meal together or have your child pick one or two items they would like to try.
• You can also have your child join in the meal prep – when children are a part of the process this can often lead to more willingness and comfort around the foods.
  • Watch Youtube videos about how to cook different dishes that you can make together.
  • Taking your child to the grocery store may not be possible with COVID-19 but you can make a grocery list together by cutting out items from a flyer or use online grocery shopping to “fill your cart”
  • Plan in advance! Do your shopping, cutting and choose some make-ahead meal items so you have time to involve your child in the meal prep. The last thing you need is to feel rushed or frustrated when trying to create a positive experience around meals with your child.

Prepare the environment.

• As much as possible, maintain consistency. If you have regular mealtimes or routines before and after meals, do your best to continue with this structure. Children do best when they know what the plan is and with routines that are most familiar to them.
• Use familiar place settings, cutlery and seating areas to limit the change around holiday meals.
• Be mindful of your child’s sensory needs. If they are sensitive to textures, use soft fabrics or let them wear their comfiest clothing to the dinner table. If they need movement to regulate or deep pressure, schedule a bit of extra time to engage in these regulation activities prior to holiday festivities.

Prepare yourself.

• Reduce your expectations – this doesn’t necessarily mean you don’t present new foods during your holiday meals, it means that if your child doesn’t eat the mashed potatoes or cranberry sauce, it’s okay. This year, more than ever, the holidays is about being together as a family and making the most of this time.
• This year, it may just be you and your immediate family, what this gives you is more control of what food is served. So… if what you and your family needs is pizza or chicken nuggets for your holiday meals – go with that! Create your own traditions and serve what will work best for you and your family to have a positive and memorable holiday meal.