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What to cook for children with autism for the holidays?
The holiday season is a time for family, celebration, and shared traditions—many of which center around food. But for families with children on the autism spectrum, holiday meals and cooking can bring unique challenges. Sensory sensitivities, picky eating, or a reluctance to try new activities might make parents feel unsure about involving their child in these festivities. However, with a bit of creativity and planning, holiday cooking with children with ASD can become a fun, meaningful way to bond as a family while teaching valuable skills.
In this guide by ABA Centers of Virginia, we’ll explore how parents can involve children with autism spectrum disorder (ASD) in holiday cooking, address common challenges like picky eating, and use these moments to foster learning and connection.
Why Is Holiday Cooking Challenging for Children on the Spectrum?
For children with autism, the kitchen and dining experience can trigger various responses due to sensory sensitivities, rigidity in routines, and difficulties with social interaction. Understanding these challenges is the first step to creating a supportive environment.
Sensory Sensitivities: Nearly 90% of people with autism may experience unique sensory responses to smells, tastes, sounds, and visual stimuli, according to Frontiers in Psychiatry. The kitchen is a space filled with strong smells, loud noises, and varying textures—it can be overwhelming. The sound of a blender, the heat from an oven, or even the smell of certain spices may cause discomfort or stress.
For example, a child might avoid foods with specific textures because they feel unpleasant in their mouth. This selection isn’t about being “picky”; it’s a sensory processing issue rooted in how their brain interprets and responds to sensory input.
Rigid Food Preferences: It’s common for children with autism to prefer familiar foods and resist trying new ones. Changes in routine, such as holiday meals, can heighten this resistance. A turkey dinner with cranberry sauce might feel intimidating compared to their usual meals, and unfamiliar dishes might cause them to withdraw from the table.
Social and Behavioral Challenges: Large family gatherings often involve extended mealtimes, which can be difficult for children with autism. They may struggle with sitting still, taking turns during conversations, or handling the pressure to eat a “normal” portion of food.
Addressing Picky Eating During the Holidays
Picky eating is a common concern among parents of children with autism. Here are ways to gently expand your child’s palate while respecting their boundaries:
1. Offer Familiar Foods Alongside New Dishes
Serve their favorite foods alongside holiday specialties. For example, if they love plain rice, pair it with a small portion of turkey or stuffing.
2. Introduce New Foods Gradually
Instead of pressuring your child to eat something new, let them explore it at their own pace. They might touch, smell, or take a tiny bite before feeling comfortable eating more.
3. Focus on Positive Reinforcement
Celebrate small victories. If your child tries a new food or sits through dinner without discomfort, acknowledge their effort with praise or a reward.
Creating a Calm and Inclusive Holiday Environment
The environment plays a significant role in your child’s holiday experience. Minor adjustments can make gatherings more comfortable:
Set Up a Quiet Space: Designate a calm area where your child can take breaks if they feel overwhelmed. This friendly environment gives them the option to self-regulate without leaving the celebration entirely.
Keep Routines Consistent: Try to maintain familiar routines during the holidays. Serve meals at the usual time and avoid sudden changes in plans whenever possible.
Involve the Whole Family: Educate relatives about your child’s needs. Let them know about triggers to avoid, such as loud conversations or unfamiliar greetings, to create a more supportive environment.
Engaging in Holiday Cooking with Children with ASD
Involving your child in holiday meal preparation is more than just a fun activity—it’s an opportunity to teach life skills, build confidence, and create lasting memories. Start by choosing tasks suited to your child’s abilities and preferences. For instance, younger children might enjoy stirring batter or arranging toppings, while older children could help measure ingredients or use a cookie cutter.
If your child struggles with sensory input, adjust the activities to accommodate their needs. Allow them to wear gloves if they’re uncomfortable with sticky textures, or let them mix ingredients with a spoon instead of their hands. Be patient and celebrate small victories, like trying a new task or spending time in the kitchen without becoming overwhelmed.
Holiday cooking with children with ASD also offers a chance to explore new foods in a low-pressure setting. Let your child sample ingredients as you prepare the meal, encouraging curiosity without forcing them to try anything they’re not ready for.
Holiday Recipes to Try with Your Child
Cooking together it’s an opportunity to create a shared experience. Here are some simple, autism-friendly holiday recipes you can try:
- Festive Rice Pilaf: A dish with simple flavors and soft textures that your child can help measure and stir.
- Holiday Sugar Cookies: Use gluten-free or allergen-friendly ingredients if needed. Let your child decorate the cookies with sprinkles and colorful icing.
- Mashed Sweet Potatoes: A creamy, sensory-friendly side dish that everyone will enjoy. Encourage your child to mash the potatoes or sprinkle cinnamon on top.
- DIY Fruit Salad: Arrange an assortment of fruits and let your child build their salad. It’s a healthy, hands-on activity that encourages creativity.
How ABA Therapy Supports Skill Development
ABA therapy helps children on the spectrum build essential life skills. Whether it’s learning to follow a recipe or navigating sensory experiences, ABA therapy uses structured, step-by-step teaching methods tailored to each child’s needs.
For instance, therapists might break down cooking tasks into smaller, more manageable steps, such as measuring ingredients or stirring.
Gradually, these individual skills come together to help your child confidently follow a complete recipe. ABA therapy also helps children adapt to sensory experiences, like unfamiliar textures or smells, in a safe and supportive way.
The benefits of ABA therapy go beyond specific activities. Focusing on practical skills empowers children with autism to participate more fully in everyday family moments, build independence, and develop the confidence to take on new challenges.
Supporting Families at ABA Centers of Virginia
At ABA Centers of Virginia, we understand the unique joys but also the challenges of raising a child with autism. Serving families in Arlington and Washington, D.C., our team provides personalized support through evidence-based ABA therapy programs.
We help families navigate everyday challenges like meal preparation, offering tools and strategies to create positive experiences for everyone. By focusing on skill-building and family collaboration, we aim to make life’s special moments—including the holidays—more accessible and enjoyable.
If you’re ready to explore how ABA Centers of Virginia can support your family, call us today at (855) 957-1892 or contact us online. Together, we’ll celebrate every milestone and create a brighter future for your child.
