Traveling inevitably involves new foods, even if just a state over. Product availability and flavors change quickly with each mile. Toddlers are naturally picky eaters - its a part of development and, while frustrating to many parents (including us), it typically resolves if it isn't made into a traumatic issue or if there aren't underlying causes like sensory or digestive concerns.
Offer Consistency
Traveling is already a lot of new for the whole family, even before food. Consistency helps to overcome a lot of changes. Try to keep eating as similar to home as possible by sticking to a normal schedule, bringing a favorite cup or utensil, and honoring as many routines as feasible, like washing hands or setting the table.
Look what foods are available in the place you are visiting. One upside of the Covid pandemic is the widespread use of click-and-collect. This makes it much easier to see what is readily in stock at stores before you arrive. Do yourself a favor and order ahead of time for the necessities for your stay. If none of your child's go-to food are available, bring a few extras to have in a bind.
Offer at least one food your child loves along with new flavors. A lot of popular kid foods like pasta, pizza, yogurt, and chicken are widely available. Fruits are an easy option as they are typically served raw without much change in preparation from country to country.
Prep, Prep, Prep
A little prep goes a long way with everything travel. Look at typical foods and menus for your destination. If you need help locating these, I have found hosts, both hotel staff and rental owners, happy to offer insight, especially once you mention children. Show your child pictures of the food and talk about what they notice. Is it similar to something you regularly eat? What do they think it might smell like?
Try the cuisine at a local restaurant or by cooking together. It likely won't be as authentic as what you will get at your destination, but it takes away some of the mystery. Kids need 8 to 10 exposures to begin to accept a new food - starting at home gives you a headstart for your trip.
Involve Your Children
Including kids in purchasing and preparation makes them more likely to try new foods. Whether trying recipes at home before you leave or cooking with local ingredients at your rental, empowering your children in the kitchen can go a long way to their acceptance of new foods. Considering going to a local market together, let them pick something new to try at the grocery, or sign-up for a local family cooking class or farm visit. We cook quite a bit when we travel, both for budget and logistical reasons, so the kids get the chance to explore the grocery or market and help in the kitchen.
Involve them in the conversation around foods, especially when shopping or walking around a city. Local markets are a wonderful and casual way to let your child experience new cuisines. Engage their curiosity and keep it positive! What does it smell like? Does it remind you of anything? What colors do you see? If the vendor allows, let them take a taste. You never know if they will find something they love.
Let your child have a taste of your plate or order family style. This allows them to experience new flavors with less stress. Model sharing with your partner, other children, or travel companions, too.
Keep It Positive
Remember that your children are watching your reaction to the cuisine. If you are down are it, they are likely to be, too. Keep your language positive - even if you don't enjoy a restaurant or dish, save the commentary for a private conversation with your spouse or travel partner.
Don't make it a fight. This actually worsens or prolongs pickiness. Take a deep breath and remember that any interaction is an exposure. Most children won't starve if offered regular opportunities to eat. If your child has a more severe challenge with food, discuss your travel plans with your provider to get more specific information.
Travel is temporary. You can reset eating expectations after you get home. If they only eat pita and yogurt for a week straight, it will be ok.
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