Simple Ways to Rebalance Baby and Toddler Eating After the Holidays

After the holidays, I often hear the same worries from parents:
“My baby isn’t eating like they used to.”
“My toddler only wants snacks.”
“Have we messed everything up?”

The short answer is no, nothing is broken. The holidays are wonderful, but they’re also disruptive. Sleep changes, routines loosen, snacks appear more often, and little bodies are exposed to more stimulation than usual. For babies and toddlers, this can temporarily blur hunger cues and dampen appetite. This is normal. And most importantly, it’s reversible without restriction, pressure, or panic.

First, let’s take the fear out of it 

Babies and toddlers are not fragile eaters. They don’t lose their ability to self-regulate after a few weeks of different food or routines. Appetite is influenced by sleep, emotion, illness, teething, growth, and nervous system regulation, not just what’s on the plate. So if your child is eating less, becoming fussier, or relying more on familiar foods right now, this doesn’t mean bad habits have formed. It simply means their body is asking for rhythm again.

The Goal Isn’t a “Detox”, It’s a Return to Safety

I don’t believe in food resets that involve cutting things out or “starting over.” For young children, what truly resets appetite is predictability. When meals come at regular times, when snacks are reliable but not constant, and when the emotional tone around food is calm, the body relaxes. And when the body relaxes, appetite returns. Think of this phase as gently saying to your child’s body: You’re safe. Food is coming. You don’t need to worry.

Step One: Bring Back a Simple Eating Rhythm

Start by returning to regular meal and snack times:
• Three meals a day
• Two to three planned snacks
• Gaps of about 2½–3 hours between eating

Even if your child eats very little initially, consistency matters more than quantity. Hunger cues need time to wake up again. Try to avoid grazing or “top-ups” just before meals. A child who isn’t hungry doesn’t need encouragement; they need space for appetite to rebuild.

Step Two: Anchor Meals with Nourishing, Familiar Foods

After a season of novelty foods, I like to go back to basics.

For babies, focus on:
• Iron-rich foods like meat, chicken, lentils, beans and eggs
• Soft vegetables such as pumpkin, butternut, carrot and marrow
• Healthy fats: avocado, olive oil, full-fat yoghurt if tolerated
• Fruit alongside meals rather than as a constant snack
For toddlers:
• Aim for meals that include a protein, a carbohydrate, some fat and fibre
• Keep flavours simple and familiar
• Offer vegetables repeatedly without pressure to eat them

You don’t need gourmet meals. Ordinary, predictable food is exactly what helps appetite recover. 

Step Three: Soften the Food “Rules”

After the holidays, many parents feel tempted to remove sugar completely or clamp down on treats. While understandable, this can actually increase food anxiety and picky behaviour.

Instead:
• Keep treat foods predictable and neutral
• Offer them with meals rather than as a reward
• Avoid labelling foods as “good” or “bad”

When food feels calm and non-emotional, children trust their bodies again.

Step Four: Support the Gut Gently

Holiday disruptions often show up as bloating, constipation, or reduced appetite. In most cases, this settles with time and nourishment.

Helpful supports include:
• Adequate fluids, especially water
• Fibre from age-appropriate fruits, vegetables, and grains
• Healthy fats to support digestion
• Calm time after meals, no rushing off

Aggressive gut cleanses aren’t needed for little bodies.  Gentle consistency is usually enough.

Step Five: Rebuild Calm at the Table

Children are incredibly sensitive to adult stress. When mealtimes feel tense or pressured, appetite shuts down.

Focus on:
• Sitting together for meals, even if the intake is small
• Turning off screens during eating
• Letting go of comments like “just one more bite”

Your role is to offer food. Your child’s role is to decide how much.

Step Six: Don’t Underestimate Sleep

Poor sleep is one of the biggest appetite disrupters in babies and toddlers. As bedtime routines settle again, appetite often improves naturally. A tired child is more likely to snack and less likely to eat balanced meals. This isn’t behavioural, it’s biological.

Finally: Trust the Process

Appetite doesn’t reset overnight. For some children, it takes a few days, for others, a few weeks. What matters is the overall pattern, not a single meal. If your child has energy, is growing, and is generally well, their appetite will find its way back. You don’t need to control your child’s eating; you need to lead it gently. 

Little bodies are wise. When we provide rhythm, nourishment and emotional safety, they do the rest. If you’re feeling unsure, overwhelmed, or stuck, working with a paediatric dietitian can help you reset with confidence without fear, guilt, or pressure. The most important part of raising a healthy eater isn’t what’s on the plate. It’s trust.