Vacation Mode Without Meltdowns: Feeding Tips For Family Travel
Podcast Episode Air Date: June 9, 2025
Host: Christine Miroddi Yoder, Pediatric Feeding Therapist
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Hi, I’m Christine, pediatric feeding therapist and founder of Foodology Feeding. Today on How to Unpicky Your Picky Eater, we’re talking about summer travel — and how to enjoy your vacation without mealtime meltdowns.
Vacations can be tricky for kids with feeding challenges, especially those who are fearful or highly selective eaters. New routines, unfamiliar foods, and unpredictable schedules can all throw things off.
Let’s walk through some of my favorite tips to help you plan and pack in a way that keeps your child regulated, comfortable, and (hopefully) enjoying the trip with less stress around food.
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Why Travel Can Be So Disruptive
Summer vacations often mean:
* Shifts in routine (bedtime, mealtime, snacktime)
* Changes in hunger cues (because of time zones, heat, or activity)
* New sensory input (smells, sights, sounds, unfamiliar foods)
For picky eaters, especially those with feeding disorders or sensory sensitivities, these changes can feel overwhelming — which increases food refusal and emotional dysregulation.
Even though summer feels more relaxed, many kids need structure to feel safe.
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The Importance of Routine (Even on Vacation)
When we remove all structure, it can lead to:
* Grazing all day
* Sugar highs and crashes
* Meltdowns from hunger or overstimulation
Your best bet? Create just enough structure to provide safety.
Even if it’s a simple plan like:
* Breakfast around the same time
* Scheduled snack and lunch breaks
* Offering familiar foods consistently
This doesn’t have to mean rigid control — just predictable rhythms to help your child’s body and brain regulate.
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What to Pack (Based on Your Child’s Feeding Level)
Inside the Unlocking Mealtimes program, we teach the 4 feeding levels: Fearful, Stuck, Curious, and Foodie. Here's how to approach vacation prep based on those first three levels:
đźš© Fearful
* Pack: Safe foods, familiar utensils, and backups of everything
* Goal: Prioritize safety, comfort, and predictability
* Avoid: Introducing new foods during travel
* Why: These kids are highly sensitive — even the sight of a new food can cause distress
Reminder: A vacation isn’t the time to push new progress. It’s a time to preserve peace and enjoy time as a family. You can build feeding skills after your trip.
🚧 Stuck
* Pack: Safe foods, but consider including one or two challenge foods
* Goal: Maintain safety but allow low-pressure opportunities for exposure
* Try: Pairing new foods with preferred packaging or utensils
* Caution: Only introduce new items if your child is regulated
Note: Travel often dysregulates sensory systems. Don’t be surprised if your child regresses temporarily — that’s okay.
🤔 Curious
* Pack: Less rigidly. These kids are open to variety
* Goal: Plan restaurant menus ahead and offer food choices
* Try: Foods with dips, mix-and-match snacks, new formats
* Tip: Use the vacation as a learning opportunity — gently!
Planning based on level reduces pressure and improves the experience for everyone.
Not sure what level your child is in? Take my free quiz — it’ll guide you to the right starting point.
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What to Say When “There’s Nothing I’ll Eat Here”
You’ve probably heard that dreaded line at a restaurant before.
Here’s what to do instead of panicking:
* Stay calm and validate: “It’s hard to find something you like when we’re someplace new.”
* Offer choices: “Would you prefer a sandwich or a fruit cup?”
* Don’t pressure — that only escalates anxiety
* Bring a visual schedule or social story to provide comfort
* Always have a backup snack just in case
Even if you only get a piece of bread and butter from the restaurant, that’s okay. The goal is to keep your child fed and regulated so your day doesn’t unravel after a difficult meal.
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Bonus Tip: Make a Vacation Social Story
For kids on the autism spectrum — and many other sensitive kids — preparation is everything.
You can create your own social story using:
* A few pictures of your child
* Simple text about what to expect
* Examples of how eating might look different (e.g., “We won’t have yogurt on the plane”)
Read it together in the weeks leading up to your trip. Repetition builds predictability, which helps reduce meltdowns when routines change.
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Final Thoughts
Summer is a wonderful time to bond as a family. It’s also a great opportunity to build new routines and lay the foundation for smoother meals before the school year starts again.
If you want support, check out the Unlocking Mealtimes program — I’ll help you create a personalized plan based on your child’s level.
Thanks for listening! Safe travels and happy eating. I’ll see you next week.
