By Kristin Feiler, RDN, LDN, chef and culinary medicine dietician in the GI Integrative Health and Culinary Medicine department at Rady Children’s Hospital Orange County (Rady Children’s)
No matter how your family celebrates the holidays, this season is a wonderful chance to share meals and create memories.
Blending my experience as a parent and as a registered dietitian at CHOC, now part of Rady Children’s Health, I’ve gathered insights that help bring ease and joy back to family mealtimes.
The following ideas are meant to cultivate joy, connection and mindfulness around eating – all of which are core values of CHOC’s Culinary Medicine program.
I hope these suggestions help bring extra cheer to all during this special time of year.
Fuel early for success
Providing structured mealtimes that consist of balanced meals and snacks earlier in the day allows children to arrive at the special meal calm and nourished rather than overly hungry.
Provide a quality protein, whole grain, healthy fats and a fruit or vegetable to support stable energy and mood.
Support fussy eaters with familiarity and choice
Include at least one familiar food your child already enjoys at the meal. Offer child-sized portions and let them decide whether to try something new. Encourage a “try-it bite” that emphasizes curiosity instead of manners (“Let’s take a try-it bite together”) rather than requiring a full serving.
And, keep hydration top of mind.
Encourage water instead of juice throughout the day, especially before large meals, to support digestion and prevent fatigue. If your child is seeking flavor, try fruit-infused water.
Rethink dessert dynamics
Normalize dessert by offering it alongside the meal instead of as a reward afterward, which encourages self-regulation and positive food relationships.
And practice mindful eating together.
Teach kids to slow down and engage their senses. Ask: “What colors and smells do you notice on your plate?” Or play a “texture detective” game: describe foods as crunchy, soft, smooth or chewy.
Prioritize connection over perfection
Make mealtime about togetherness, not control. Model curiosity instead of judgment: say, “I wonder what’s in this dish?” not “You have to eat that.”
And cook and create together. Involve children in simple, age-appropriate kitchen tasks to increase buy-in and curiosity about new foods.
Examples:
Toddlers: rinse produce, mix batter or tear lettuce.
School-age kids: measure ingredients, mash potatoes or spread toppings.
Teens: help chop veggies, cook pasta or plate food.
When kids help prepare dishes like homemade mashed potatoes, fruit salad or holiday muffins, they’re more likely to taste them.
Emphasize gratitude and joy
Encourage families to make mealtimes about connection, conversation and appreciation, not perfection.
Ask kids to share their favorite flavor or food memory from the day.
