7 Top Tips to Help Ease Kids Food Anxiety
Dec 22, 2024
Christmas is looming and for most families, this is a festive family celebration revolving around a roast turkey with all the trimmings. This dinner is the most important meal of the year for many, but for others it’s a time of dread and fear. We've already looked at the different types of eating disorders that affect many children in previous blog articles, so today we’ll look at how you can help your child relieve anxiety around food.
Neophobia (an aversion to trying new foods) is normal in young children.
When it comes to overcoming Neophobia and helping your child learn to love new foods, exposing them to a variety of new foods, often, is key.
Taste training works but it's not just the tasting of new foods that is important. Repeatedly showing your child a fruit or vegetable and letting them hold it in their hands and play with it, experimenting with its texture, listening to the squishy, squelching sounds it makes, feeling and smelling it or licking its juice from their fingers -WITHOUT HAVING TO EAT IT- is an invaluable exposure technique. And this is the best way to help your child to learn to like fruit and vegetables. As a hypnotherapist I love using all modalities such as, visual, tactile, auditory and olfactory to help my clients. Food education is vital and this sensory training makes our children more likely to want to eat healthier. The more they are allowed to experiment, the more they will willingly want to try new foods.
But there are other ways to help ease kids food anxiety, here's my 7 Top Tips to Help Ease Kids Food Anxiety
Play With Food—Yes, Really!
Before you expect your child to eat something new, let them explore it. Think of it as a sensory adventure: squishing, smelling, touching, and even building with food can help kids feel more at ease. There’s no pressure to eat it—just let them have fun and make positive associations. Over time, this can make unfamiliar foods less intimidating.
Keep It Simple With Finger Foods
Cutlery can feel like a huge challenge for some kids. Make it easier by offering finger foods like toast fingers, rice cakes, or cheese sandwiches cut into fun shapes. Bite-sized options are less overwhelming and give them the confidence to eat independently.
Loosen Up on Table Manners
If your child eats with their hands or makes a mess, don’t stress. Yes, it can be frustrating in public, but eating is a skill that takes time to develop. They might pick at the edges of their sandwich or stuff too much in their mouths—it’s all part of the learning process. The more relaxed you are about it, the more relaxed they’ll feel, too.
Create a Mealtime Routine
Consistency is calming. Try gathering around the table as a family with a variety of foods for everyone to share. Let your child see others enjoying the meal—it sends a reassuring message that the food is safe to eat.
Bonus tip: make sure they’re seated comfortably; posture plays a bigger role in eating than you might think!
Give Them a Heads-Up
Transitions are tough for anxious kids. Help them prepare for mealtimes by giving a 15-minute, 10-minute, and 5-minute warning. Simple reminders like “turn off the TV” or “let’s wash hands” can make a big difference in easing them into the meal.
Eating Out? Stick to Familiar Places
Chain restaurants can be your best friend. Familiar surroundings and predictable menus can reduce the stress of eating out. When kids know what to expect, they’re more likely to feel comfortable and enjoy the experience.
Let Them Help in the Kitchen
Take your child grocery shopping or let them help prepare meals. It’s not just about the food—it’s about building their confidence and involving them in the process. Even if they don’t try the dish they helped make, you’re planting seeds of curiosity that can grow over time.
Help Others Understand Your Child’s Perspective
Many families look forward to celebrating together with food. But you might be dreading the raised eyebrows from extended family when you serve chicken nuggets to your toddler instead of a roast dinner. Or perhaps you’re bracing for a mealtime meltdown when someone encourages your little one with ‘just one mouthful!’.
Much of the judgment stems from misinformation or a lack of understanding, this was covered in my previous blog Don’t Let Your Child’s Food Anxiety Steal Christmas! And don’t forget if you need some more morale support in diching that mum guilt this Christmas hop on over to my YouTube Video Don’t Let Your Child’s Food Anxiety Steal Christmas! to find out how best to get others to see things from your child's point of view .
In the video, I share how to:
- Handle mealtime challenges without letting food anxiety take over your Christmas.
- Explain your child’s unique needs to family and friends in a way that helps them understand—not judge.
- Focus on helping others accept your child as they are, so you’re not left feeling embarrassed or pressured to "make them eat."
This is all about creating a calm, supportive environment where your child feels comfortable, not trying to force them to fit in. Plus, I’ll share how getting kids involved in grocery shopping and meal prep can encourage positive feelings around food.
You can also read more about Neophobia and food in my book The Confident Parents Guide to Raising a Happy, Healthy and Successful Child.
You Got This Muma!
Helping your child feel more relaxed around food isn’t an overnight fix—it’s about celebrating small wins and meeting them where they are. And if mealtimes are still tough right now, that’s okay. You’re doing an amazing job simply by showing up and supporting them in the way they need.
For more tips and insights, check out my latest article More Than Just Food in the winter issue of Mums and Tots magazine—on sale now! Get your digital copy here Magzter mums and tots magazine
You got this, Muma!
Much Love, Em x
You may also be interested in When Eating Becomes Stressful A Mums Guide to Kids’ Food Disorders or Don’t Let Your Child’s Food Anxiety Steal Christmas!
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