How to Make Holidays and Mealtimes Enjoyable with a “Picky Eater”
The holidays have many beautiful traditions and meals shared at the table. But, if you have a picky eater, holiday meals can be a challenge. They may cause frustration, worry, and stress for the whole family. As a speech-language pathologist specializing in feeding, I know that helping kids feel more comfortable with new foods takes time and patience. The good news? You can make holiday meals more fun and relaxed for your child and the whole family. Here are my top tips to help your picky eater this holiday season. Let's focus on joy and togetherness.
1. Plan Ahead: Set Expectations Before the Holidays Begins
It’s helpful to prepare your child for what they can expect at holiday gatherings. Describe the setting, people, and foods they may see. Show them photos from past years of the family and friends gathering around. Share any fun traditions or activities they might enjoy, outside of the mealtime. Before the holiday meal, introduce some menu items. Also, let them know that, while we may serve new foods, they don't have to try everything. For kids with sensory sensitivities or food anxiety, this prep can help ease some stress.
2. Serve “Safe Foods” Alongside Holiday Dishes
Bring one or two preferred foods to the holidays. Offer the dish to everyone at the table. . These "safe foods" are familiar. They reduce stress and ensure the kids have something they can eat. If turkey, stuffing, and cranberry sauce don't appeal, offer bread rolls, plain pasta, or known veggies. This makes them feel included in the meal without pressure to try new things.
3. Use Positive Language and Empathy to Create a Relaxed Environment.
How we talk about food and mealtime can impact a child’s willingness to engage. Avoid phrases like “You’ll like it if you try it” or “Just take one bite.” Instead, use positive, low-pressure comments to describe the food. Focus on its textures, tastes, and colors. Give your child choices. For example, between foods. How many bites to take? Do they want to smell or lick it? A no-pressure environment will make your child more curious. They will be more open to exploring food at their own pace.
4. Offer Tiny Portions of New Foods
Having your child help pass or serve foods lets them explore the foods without the pressure to "eat." Encourage them to put a tiny sample—just a pea-sized portion on the edge of their plate. The sight of a big serving of a new food can feel overwhelming to a picky eater. If they choose to try it, celebrate that curiosity! If not, that’s okay too.
5. Don’t Focus on Eating—Engage with the Experience
Holiday meals offer so much more than food! Focus on conversation, storytelling, and engaging activities. This includes helping with table setting, passing dishes, and describing the food. This can ease the pressure to eat. It will make the meal less intimidating for your child. Seeing everyone enjoy their time together will help your child relax. They'll be less resistant to being at the table.
6. Let Them Help in the Kitchen
Involving your child in food prep can spark their curiosity. It can also help them connect with new foods away from the table and feel more involved. Have them help. Shop for food, wash vegetables, stir batter, or add a special ingredient. Cooking can be a fun, holiday-themed way to bond. It should be more than just about the food.
7. Set Realistic Expectations and Give Grace
Remember that holidays aren’t the best time to tackle new eating goals. A busy, exciting room can overwhelm some kids. The change in routine can also affect them. If your child eats only their “safe foods” this holiday season, that’s a success! Avoid putting pressure on yourself or them to eat a “full meal” or try everything on the table. Progress takes many forms. Sometimes, just sitting at the table with family is an important step.
8. End on a Positive Note
No matter your child's food choices, end meals with positivity and gratitude. Thank them for sitting with the family, chatting, or trying a bit of new food, if they do. Positive reinforcement can help. It can make them proud. It may boost their confidence in future meals.
Wrapping Up the Holiday Meal
The holidays are for making memories, not for dinner stress. You create a safe, accepting space for your child. Support their comfort. Offer low-pressure chances to try new foods. Set realistic expectations. It builds their confidence and makes the holidays fun for all.
Need More Help?
Pediatric Interactions' speech/language pathologists are trained in feeding therapy. We help "picky eaters" explore new foods. We use a method called food chaining. We help families guide their child to eat at meals. We want the child to develop skills, confidence, and motivation to eat enough to grow and be healthy. This will make meals more enjoyable and peaceful. The sensory experience is only part of eating. We look at the oral motor skills and other foundations that may impact eating. With our support, your child can go from eating toast to turkey! Visit https://www.pediatricinteractions.com/feeding-therapy for details. Happy holidays!