As a Maternal & Child Nutritional Therapist, I support families with mealtime challenges due to gut issues, allergies, sensory sensitivities, or food anxiety. I’ve also completed training in picky eating, ARFID, and nourishing the neurodiverse brain and as a mum to a sensory-sensitive child, I know how overwhelming festive meals can feel.
Christmas is full of food, family, and celebration but for some children, festive dinners can feel stressful. Turkey can be dry, vegetables like carrots or sprouts may feel unmanageable, and rich gravies can feel overwhelming. Add pressure from family members to “just try a bit more,” and even confident eaters may struggle.
Here are some tips to create calmer, happier Christmas mealtimes:
- Plan Ahead & Include Familiar Foods
Talk through the menu early in December. Ask which foods your child might try, which are definite “no,” and which are their favourite safe foods. Even non-traditional dishes give security and reduce anxiety.
- Balance Treats for Mood & Appetite
Christmas is full of sweets and that’s part of the fun! But treats eaten alone can cause blood sugar spikes, followed by crashes that lead to cravings, mood swings and challenging behaviour for some.
Tip: Pair treats with protein or healthy fats to slow digestion and stabilise blood sugar. Ideas include:
- Nuts and seeds
- Cheese or yogurt
- Nut butter
- Boiled eggs
- Hummus or guacamole
This keeps children calmer, more regulated, and ready to enjoy the main meal.
- Give Choices & Make Mealtime Fun
Use a family-style or buffet presentation so children can choose what and how much goes on their plate. Celebrate curiosity, sniffing, licking, or touching new foods is a win.
In the weeks leading up to Christmas, introduce gentle food exploration activities: carrot “jenga,” painting gravy with broccoli, or trying carrots roasted, steamed, or raw. No pressure to eat, just gentle exposure.
Step-by-Step Support
Christmas dinner doesn’t have to be stressful. With the right planning and strategies, children can feel calm, confident, and curious at the table.
For parents who want more guidance, my “Little Bites, Big Wins: Christmas Edition” video series walks you through practical strategies, videos, and handouts to make the season calmer and more enjoyable.
Free bonus: My guide, Helping Your Child Eat the Rainbow, is packed with tips to build confidence with new foods: Download here
By Louise Slope, Child Nutritionist located in Great Missenden, working both in person & online. For more info visit www.seedwellness.co.uk/louiseslope
