Traveling with an Autistic Child: 11 Tips for Stress-Free Mealtimes
1. Bring a Travel-Friendly Food Kit
One of the easiest ways to manage food-related stress is to bring your own supplies. Having a portable cooler or insulated lunchbox on hand can help keep your child’s preferred foods fresh, especially if they have dietary restrictions. Stock it with snacks, sandwiches, or ready-to-eat meals they enjoy.
For times when you’re on the go, pack non-perishable snacks such as granola bars, crackers, dried fruit, fruit pouches, or rice cakes. These can be lifesavers when you’re traveling and need something quick and easy to eat.
Bonus Tip: I always pack zip-lock bags when I travel. They've been a lifesaver, not only for storing leftovers but also for taking food to go. Plus, they've helped me save money by allowing me to carry food from restaurants or meals for later, making travel more convenient and budget-friendly.
2. Use Food Apps and Websites
Before you head out on your trip, research food options at your destination. Apps like HappyCow (for finding vegan or vegetarian restaurants) or Find Me Gluten Free (for gluten-free options) are great for locating food establishments that align with your child’s dietary needs.
Additionally, many restaurants now post their menus online. By reviewing these ahead of time, you can ensure the restaurant you choose offers food your child is comfortable with, reducing any surprises or frustration.
3. Set Expectations and Talk About Food
Talking to your child about what to expect in terms of food before your trip can be very helpful. If your child is anxious or sensitive about new experiences, let them know that there may be unfamiliar foods, but reassure them that you’ll have familiar food options available.
Visual aids like picture cards or a visual schedule can also be very effective in helping your child feel prepared for mealtimes. If they are used to visual communication, these tools can help reduce anxiety and allow them to understand what meals will be available.
4. Find Familiar Brands and Stores
If your child has a favorite snack, drink, or food brand, try to find large grocery chains at your destination that carry these familiar items. Global chains like Walmart, Whole Foods, and Tesco often stock well-known brands, and health food stores may have gluten-free, dairy-free, or allergen-free options that are easy to find.
Knowing where you can find these familiar foods can give you peace of mind and help your child feel more comfortable in an unfamiliar place.
Bonus Tip: If this is your first time taking your child traveling, I suggest choosing a destination where the food is similar to what your child is used to at home. This can help reduce food-related stress, as you'll have an easier time finding familiar options for your child, making the trip more comfortable for everyone.
5. Consider Meal Delivery Services
Some families may find that eating at restaurants with their child can be overwhelming, especially if their child struggles with sensory overload. If you’re staying in a hotel or vacation rental, look into meal delivery services like Uber Eats or Grubhub, where you can order meals from restaurants to be delivered directly to your accommodation.
Additionally, some hotels or vacation rentals offer customized meals for families with special needs, so it’s worth reaching out ahead of time to see if they can provide a meal that suits your child’s preferences.
6. Travel with Distraction Tools
Food anxiety is often linked to the overall stress of being in a new environment. To help manage this, bring along calming distractions such as sensory toys, familiar electronic devices with favorite shows or games, or even calming music. This can help your child feel more relaxed during meals.
If you’re heading to noisy restaurants or public spaces, noise-canceling headphones can be a huge help. These can reduce sensory overload and create a more comfortable environment for your child to eat in.
7. Be Prepared for Unexpected Situations
Traveling can sometimes involve unexpected challenges, and food-related issues are no exception. To be prepared, always bring extra supplies like backup snacks and emergency food items such as protein bars or shelf-stable meals. This way, if you can’t find suitable food on the go, you’ll always have a backup plan.
Also, bring any medications or supplements your child may need, especially if they have specific dietary or health requirements.
Bonus Tip: When traveling by plane or passing through customs, keep food, medications, or supplements in their original packaging. This can help speed up the process if you’re stopped at a checkpoint, as it makes it clear what you're carrying.
8. Stay at Places That Allow You to Cook
Whenever possible, consider staying in accommodations that offer kitchen facilities, such as vacation rentals or Airbnb. Having the ability to cook meals for your child can significantly reduce the stress of finding suitable food. You can prepare familiar meals and ensure that your child’s dietary needs are met.
If cooking isn’t an option, try to choose a place that has a fridge and microwave. These facilities are helpful for storing and reheating meals and snacks you’ve brought from home.
9. Start Introducing Local Food Gradually
If you’re traveling to a destination with very different food, consider introducing small portions of local dishes to your child before your trip. This can help them become familiar with new flavors and textures, reducing resistance to trying something new while you’re away.
Many international cuisines share similarities with familiar dishes, so look for local variations of foods your child already likes. For example, if they love pasta, try introducing them to pasta dishes from the local culture before your trip.
10. Know Your Rights and Advocate for Food Accommodations
In many restaurants and airports, staff may be willing to accommodate your child’s dietary restrictions if you explain their needs. Don’t hesitate to ask about ingredient lists or food preparation methods to ensure that your child’s food needs are met.
Additionally, many airlines offer special meal requests for children with dietary restrictions. Be sure to request these meals in advance when booking flights, particularly if your child has specific dietary needs.
11. Be Flexible and Adapt to Changes
Despite your best efforts, traveling can sometimes lead to last-minute changes or challenges, especially when it comes to food. It’s important to stay flexible and be prepared to adapt your plans when needed. This may mean adjusting your meal schedule or trying new food options that you hadn’t planned for.
Having a flexible mindset can help reduce stress and make it easier to handle any food-related surprises during your travels.
Collaborating with your child’s therapist, such as an ABA (Applied Behavior Analysis) or OT (Occupational Therapist), can be an essential part of supporting mealtimes during travel. Starting early with these professionals can help reduce food aversions and ease transitions to new foods and environments. Therapists can guide you in creating strategies to introduce new foods gradually and work through potential challenges related to eating.
While it’s important to understand that your child may not immediately follow the timeline you’ve set for new food introductions, starting early with therapy support helps decrease resistance over time. These experts can help your child build tolerance for new textures, tastes, and dining environments, making travel mealtimes smoother. Additionally, they can assist in identifying specific sensory sensitivities or behavioral triggers related to food, helping you customize your approach as you travel.
Final Thoughts
Traveling with an autistic child can be a rewarding experience, but managing food concerns is often a major part of the planning process. By being proactive and preparing in advance, you can help ensure that mealtimes are less stressful and more enjoyable for everyone involved. Remember, the key is flexibility and finding a balance between familiar comforts and introducing new experiences. With these tips, you can confidently navigate food challenges and create positive travel memories for your family.
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