Picky eating is common in early childhood. Kids are learning to assert their independence, and they also have more sensitive taste buds than adults. For some children, picky eating can be a temporary phase, while it may last into adolescence for others.
If your kid is a selective eater, you probably have a safe routine for feeding them at home. However, travel can make mealtimes stressful when normal routines get upended. No need to worry, here are some ideas to keep it stress-free when you're traveling with your picky eater.
1. Plan Ahead
Traveling with kids, especially selective eaters, can be stressful around mealtimes.
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Although spontaneity is part of the fun of a vacation, when you're traveling with a picky eater, it pays to do some planning. Consider checking out the menus of restaurants on your travel route and near where you will be staying in advance. This way, you'll know ahead of time which places have food your child will eat, and you can avoid the last-minute scramble to find food when everyone is hungry.
2. Pack Preferred Snacks
If your child is a selective eater, you probably already do this when you leave the house. Bring as many of your child's favorite foods as you can on your trip. Don't just bring enough for the day of travel. Pack a suitcase filled with shelf-stable foods that you know your child will eat. A pro packing tip: if you bring a collapsible suitcase or duffel bag, you can carry it home folded up in your other luggage if you've used all the food.
3. Get a Hotel or Rent a Home With a Kitchen
Staying at an Airbnb rather than a hotel room gives families the option of having a full kitchen to prepare meals on vacation.
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Check ahead of time if your hotel room has a small kitchen or refrigerator. Or consider renting a home with a full-size kitchen. This allows you to go to the grocery store and make your child's safe foods without stress. Another thing to consider, if your child likes smoothies or certain textured foods, you may want to buy a compact blender for your trip, giving you the ability to give your child a favorite, healthy snack.
4. Don’t Be Afraid to Ask for Off-Menu Options
It's okay to ask your server for options that are not listed on the menu. For example, if you have a child who only wants buttered noodles, most restaurants won't mind making up a plate of plain pasta topped with butter. Or if your kid only wants a grilled cheese sandwich, this may be an option the kitchen can make for you. Also, don't neglect side dishes and the à la carte menu to find items your child likes that you can order separately.
5. Let Your Child in on Some of the Meal Planning
Let your child choose a few of the restaurants you will be eating at. Let them look over the menu (if they're old enough) and choose what they want for the meal. Giving them choices and letting them be in charge of what they eat can help them feel more comfortable about trying new foods.
6. Don't Be Overly Worried About Meeting Nutrition Needs on Vacation
Your weekend away, or a week's vacation, is not the time to be stressed about your kid's overall nutrition needs. A short amount of time won't make a huge difference in the long run. While you may provide them with three balanced meals per day at home, accept that it may not happen on your vacation. Just focus on keeping them fed and making sure they aren't hungry. If you're eating a lot of meals out or preparing a lot of frozen pizzas or chicken nuggets in your hotel room, don't stress. It's only for a short time.
7. Introduce Your Child to New Foods, but Don’t Force It
Traveling can be a fun time to try new things. Use this as an opportunity to offer your selective eater new choices. Maybe they want to try a bite of your appetizer. You can offer them new foods, but try to keep it positive and fun. Don't force it.
Also, many modern experts no longer recommend making children “try at least one bite.” This previous advice has been found to create power struggles and negative feelings around food. Instead, offer your child choices, but don't force them to try something they don't want to.
8. Have Fun
Once you've done some prep work and thinking ahead, remember to have fun and enjoy your vacation. Don't let worries over what your child is eating or not eating get in the way of you enjoying time with people you love and having new experiences.
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