3 Tips for Traveling with Picky Eaters

Traveling with kids is challenging enough, but if you’ve got a picky eater in the family, navigating airports, road trips, and new restaurant menus can feel downright impossible. The key? A little planning, a few nutrition hacks, and lots of flexibility.

Here are 3 dietitian-approved tips for traveling with picky eaters that help reduce stress and keep your kiddo nourished.

1. Pack Familiar, Gut-Friendly Snacks

When everything else feels new—hotel rooms, restaurants, long car rides—snacks that feel familiar can help your picky eater stay comfortable (and fed).

Great travel-friendly options include:

• Whole grain crackers + peanut butter

• Fruit pouches (look for apple, banana, or pear-based)

• Homemade muffins with hidden veggies or fiber (like Growing Up Prebiotics)

• Snack bars with oats, seeds, or nuts

Pro Tip: Pack a stash for the plane, car, and hotel to avoid getting stuck with ultra-processed options that can lead to tummy troubles.

2. Create a “Yes List” for Restaurants

Before you go, sit down with your kiddo and make a list of simple foods they already love and feel safe eating. Focus on building meals from easy-to-find items like:

• Plain pasta or rice

• Scrambled eggs

• Toast with butter or peanut butter

• Fruit cups or side veggies (like steamed carrots or peas)

• French fries or potatoes (yes, still a win!) paired with a protein

Most restaurants can accommodate a basic request like plain noodles with cheese or chicken and rice.

3. Sneak in Fiber and Gut Support Where You Can

Vacation diets are often lower in fiber, which can lead to constipation, especially for picky eaters. Bring portable nutrition helpers like:

• A scoopable prebiotic powder (Growing Up Prebiotics) to mix into oatmeal, applesauce, smoothies, or even water

• Hydration powders with electrolytes and minerals like magnesium and potassium to support digestion

• Easy fiber boosts: chia seeds, ground flax, or home-made energy bites

Even if meals are simple, small additions like these help keep digestion moving while you travel.

Summary

Traveling with picky eaters is all about balancing comfort and nutrition. By packing familiar snacks, choosing simple meal options, and sneaking in a little fiber and gut support, you can keep your little one nourished (and regular) while making travel a lot less stressful.