Want less “whine” with dinner this holiday? Laura Bellows, associate professor in the Division of Nutritional Sciences, provides tips on how to reduce the stress of holiday mealtimes with young children and enjoy the extra family time together.

Holiday celebrations tend to include delicious foods, and lots of them! While holidays are a time to be festive, navigating them with children can be stressful, particularly when it comes to feeding kids. Consider these tips to help make holidays meals enjoyable for all!

1. Try to keep a routine. Holidays can alter our regular eating schedules. As best you can, attempt to offer regular meals and snacks at the usual time. Children thrive on consistency.
2. Encourage kids to try new foods…but don’t dwell on it. The fun of holiday meals and parties is the variety of foods that represent different cultures and traditions. Encourage your child to try something new without pressuring them to do so. New settings, new people, and new foods can sometimes lead to some holiday magic related to trying new foods.
3. Don’t restrict foods. It’s ok for your child to indulge in holiday foods and treats. It doesn’t have to be a free-for-all, but allowing some sweets and other treats will limit power-struggles over food. Kids want what they can’t have. Restricting these foods may lead to sneaking or overindulgence. Striking a happy balance between some treats with healthy foods sprinkled in will keep everyone happy.
4. Talk about the food and its meaning. Becoming familiar with food can lead to trying. Sharing the meanings and family traditions of food builds familiarity, and potentially excitement, about trying new foods.
5. Be realistic. Remember kids are kids. Maintain age-appropriate expectations. Long meals, late dining times, fancy table settings, and unfamiliar foods can all heighten emotions in both you and your child. Find a balance between what you can let go of, such as sitting at the table for the entire meal, versus what’s important to maintain, like manners.

Enjoy! Holidays should be festive and fun! Don’t let your mealtime and your kids eating take away from the celebration. If things don’t go as planned, don’t sweat it. Move on – guilt-free!