Enjoying the festive season with a fussy eater!

Christmas should be a time for celebration, fun and enjoying all the great food that the festive season offers. However, for many families with fussy eaters, this period of celebration can be stressful.

Here at Oxford Paediatric Dietitians we hope to reduce some of these stresses and anxieties with our top tips guide.

Tip 1: Make food fun
The most important thing that you as parents/carers can do during the Christmas period and
on Christmas day is to stay relaxed. Children are very in-tune with how people around them
are feeling and if you are anxious then this will often make the child anxious. Lets try and remember Christmas is a magical, fun time for children and to think of food as being part of that fun experience. While children are feeling all excited about Christmas and the different experiences, this may be a good opportunity to try and encourage them to experiment with different foods.
Getting them involved with cooking/baking foods that they would not normally eat is a great place to start, whether it’s rolling out the pasty for mince pies or helping with peeling and chopping vegetables. The most important thing is to make sure they are having fun! As parents and carers you are role models too, so remember you should also show that you are having fun too! Allow your child to get a little messy, it’s so important
they feel free to explore food and different textures. Try and resist the urge to intervene to
keep them clean as they explore their food! Embrace that mess.

Tip 2: Let them feel in-control
Children like to feel in charge of their eating so buffets and finger food work really well for this – let them choose what they like! For younger children buffet food is often perfect for self-feeding, it enables them to grip and hold the food they want to choose.
Lay out food that your child likes in addition to other foods that they wouldn’t normally eat. That way your child will feel happy with those “safer” foods that they feel comfortable with. They may also take some of the other food if they feel comfortable and see other children do the same. I
Social eating – often children will eat better in different settings such as nursery and school but not replicate that at home which can be frustrating for parents but the power of having family and other children round may actually encourage good eating and trying new foods as they mirror what they see!

Tip 3: It’s a pressure -free zone
Pressurising your child to eat something often results in the opposite response.
If your child wants to try something new, great, give LOTS of praise and encouragement for
doing this. However, if they clearly do not want something that is being offered then don’t
make a fuss, simply take the food away and calmly move on.

Tip 4: Be prepared
If you are visiting family or friends on Christmas day or going to a Christmas party, then you
don’t want the focus of that fun occasion to be spoilt by your child not eating anything.
Why not pack some food that your child enjoys to alleviate any stresses on the day.

Tip 5: Limit mealtimes to approximately 20 minutes
Children get bored easily and want to be off playing rather than sitting for prolonged periods of time. Adults may love to stay at a table chatting, drinking and picking on food, but this can make mealtimes seem a chore for children. Remember we want food and mealtimes to be associated with fun and enjoyment so even if your child is a slow eater, limit mealtimes to about 20 minutes then let them move away from the table. They can always come back for more if they are still hungry.

Tip 6: Don’t overload your child’s plate
We all overindulge and eat more than normal throughout the festive season, especially for
Christmas dinner. Children, however, can feel overwhelmed at the sight of too much food on
their plate, so start with a small portion and they can easily have a second helping
afterwards if they choose.

Tip 7: Think about the environment
Some children struggle with sensory overload and Christmas can increase this anxiety, with
extra visitors, family and generally more noise and chaos than usual. Your child may struggle
with all these sensory changes which can make meal-times harder. Keep this in mind when
you are thinking about the environment at Christmas Dinner. Maybe your child needs a
favourite calming song on in the background or a favourite teddy at the dinner table with
them or their normal ‘get ready for meals’ routine. Ensure they are sitting by someone who understands how they may be feeling and can offer reassurance. If you child struggles with noise levels, then think about this when planning and consider having a quieter space in the house where they can go to for a bit of calm time during the day.

Tip 8: And finally enjoy it!
Christmas is once a year so don’t worry if your child eats more treats than usual during the
festive period and on Christmas Day. A few days of less healthy eating won’t harm anyone.