How to Manage Picky Eaters During the Holidays

A few months ago, when we were on a trip to Boston, several people asked about traveling with picky eaters.

I’m no stranger to picky eaters – all four of my kids have gone through the picky stage and some of them are still in it – and I know it can be very frustrating!

I shared this message on my Instastories and got so much great advice from other parents and families on how they handle picky eaters while traveling!

1. Lower Your Expectations

I love parents who say “if they’re picky at home, what difference does it make if they’re picky when you’re out?” If you already know they are picky, don’t expect them to suddenly turn into adventurous eaters the moment you leave the house.

• Vacations aren’t forever! One mother said, “Vacations are short, so I don’t worry about a variety of healthy foods…if he gets enough calories, it’s not a problem and we can prepare a variety of foods at home.”
• It’s okay if your holiday meals are repetitive or “not ideal.” One parent told me, “Their diet will consist of two types of food that are repeated or bad and I’m sure they will stick with it and we can rearrange the meals when we get home.” I remember eating chicken fingers every night for dinner on a ten day trip when I was about 12 years old!
• You can reset it when you get home. Travel is enough change and stress for kids from a new bed to a different schedule, so maybe this isn’t the time to stress about trying new foods – unless it’s at home where there are fewer variables!

2. Calories First, Nutrition Second

A hungry child (or parent!) will likely not be at their best, so focus on making sure they eat SOMETHING even if it’s not the food you most want for them.

• Avoid hungry children at all costs. One parent said, “We don’t stress about nutrition! Just making sure they are fed while traveling is enough.” Setting those expectations for yourself helps you focus on the moment rather than consuming life.
• Make it more fun. A picky child may also be stressed about his food, so if you can make it simpler, you can help relieve that stress for him. One mother said, “Ice cream for dinner at a nice restaurant is fine if it makes everyone happy.”

3. Safe Food is Everywhere

It’s easy to think that you can’t possibly find something your picky child will eat while you’re out and about, but it might be easier than you think!

• French fries, grilled cheese, mac and cheese, burgers, and pizza are almost universal. Be clear about what your picky child will eat and pay attention to the food. We have bought so many mini yogurts at the grocery store for our picky kids all over the world!
• Check out the opening menu! One mother said, “In lieu of a traditional children’s menu, my daughter often enjoys restaurant appetizers.”

4. Snacks will save your life

One theme that comes up again and again? Have a snack everyone!

• Stock up on snacks. Ordering from a restaurant menu can be difficult for kids, especially picky ones, so having a good supply of snacks will prevent meltdowns and keep kids from getting too hungry.
• Having snacks reduces stress about whether you will find the food at mealtime that you want to eat. A reader told me, “This is me — I’m a picky eater. I buy bread, PB&J, and lots of snacks.”

5. Visit the local grocery store!

One of my favorite things to do when traveling (with or without kids!) is visiting local grocery stores and trying local foods. This is also a great way to deal with picky eaters!

• Get a place with a kitchen and buy your own groceries. Not only is it easier to accommodate picky eaters, but you’ll probably save a lot of money too!
• Let your child choose his own food. My kids love doing this and one parent said, “We love visiting supermarkets in different countries so the kids can choose their own food and snacks.”

6. Stay flexible about how you eat on vacation

• Exchange between restaurant, delivery, and grocery store food. Eating with children in general can be complicated and even more so for picky children. One mom said, “We order DoorDash every night to our apartment and only give him food we buy at the grocery store…the convenience and happiness are worth the sacrifice.”
• Children and adults can eat different foods and treats! Just because you like fancy food doesn’t mean your child has to eat it and just because your child is picky doesn’t mean you can’t eat anything other than burgers or pizza throughout the trip. Let them eat before you go to a restaurant you like or buy them food at the grocery store while you get a nice meal delivered to the hotel or grab takeout and go to the park to enjoy it!

7. Plan ahead for special diets or allergies

Whether it’s for picky reasons or medical or moral reasons for not consuming certain foods, planning ahead will make things go more smoothly!

• Make some preparations beforehand. One mother said, “A vegan child creates a huge challenge, so I always Google food options first.” Knowing where you can get safe food takes a lot of the stress out of being there!
• Consider a destination or journey that would be easier. One parent said, “The cruise was AWESOME because of food allergies… half of what he wanted wasn’t on the menu and he got it anyway.”

8. Encourage trying new foods without much pressure

No one likes being pushed around or feeling left out, and you might decide that there’s no point in encouraging a trip if it’s going to stress him out and cause arguments for everyone. But if so, try to keep it light and low pressure.

• Get used to trying new foods. One mom said, “On vacation, they have to try a bite — we call it a family travel tradition.”
• Make it a competition. This won’t work for every child or family, but if it seems to work in your situation, give it a try. One family shared this tradition, “We give points for each new meal… the person with the most points gets to choose the last restaurant.”

9. Let them get hungry enough to want to eat

Again, this may not work for every child, so proceed with caution, but for some families, not having as many snacks on hand means their kids are more willing to eat at mealtimes!

• Minimize snacking. One parent said, “Our kids eat better when they are not snacking all day and are actually hungry to eat.”

10. Choose a goal that suits you

Some destinations are much easier than others when it comes to food for America’s picky eaters.

• Start with a destination that has many familiar foods. One family said, “We chose London for our first international trip because of the ease of finding French fries.” Another family said, “Luckily we can usually find a Burger King, and Barcelona has an IKEA with cheap hot dogs and pizza slices.”
• Practice beforehand. I love this advice from a family: “We practice eating things we know are everywhere – like hummus and pita in Egypt.”

11. Know that traveling is still beneficial, even with picky kids!

Having picky kids can make the trip a little more complicated, but I think it’s still worth it! I agree with parents who say, “I’d rather skip some things when it comes to food than never travel.” Another said, “Perfect food is less important than happy kids.”

I’d love to hear how you handle traveling with picky kids!

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