One of the best ways to manage picky eating during the holidays is to prepare your child for what to expect. Talk to them about the holiday meal in advance, explaining what foods might be served and the people they’ll be sharing the meal with.

• Show pictures of the dishes you’ll be serving, or even better, involve your child in meal preparation so they can feel more comfortable with the food.
• Offer choices where possible. For example, if you know your child doesn’t like mashed potatoes, provide an alternative like a baked potato or another familiar dish.

Planning ahead also includes bringing some of your child’s favorite foods to the family gathering. This ensures that there’s always something on the table that your child feels comfortable eating.

Holidays often throw off daily routines, but maintaining some consistency can help reduce stress for picky eaters. If your child typically has snacks at certain times or is used to eating at a particular hour, try to stick to that schedule as closely as possible.

• Bring familiar utensils or their favorite plate to the holiday meal, which can provide a sense of security.
• If possible, keep portion sizes similar to what they’re used to. Avoid piling their plate with new foods, which might be overwhelming.

During the holidays, family members might encourage your child to “just take one bite” or “finish your plate.” However, pressuring a picky eater can increase their resistance to trying new foods.

Instead, create a no-pressure mealtime environment by allowing your child to explore new foods without the expectation to eat them. Here’s how:

• Model good eating behavior: Let your child see you enjoying the holiday foods, but avoid commenting on what or how much they are eating.
• Offer without expectation: Simply place new foods on your child’s plate without pressuring them to try them. Allow them to touch, smell, and explore the food on their own terms.
• Praise effort: Celebrate small victories, like your child taking a tiny bite or simply interacting with the food.

Holiday meals don’t have to be serious all the time! Introducing playful elements into mealtime can make the experience more enjoyable for picky eaters.

• Make food fun: Use holiday cookie cutters to shape foods into fun designs, or offer a variety of colorful vegetables to create a “food rainbow.”
• Encourage self-feeding: Giving your child the freedom to choose what to eat and how much can empower them and reduce anxiety.
• Create positive associations: Play games with the food, such as describing its color, shape, and texture, to help desensitize children who may be nervous about trying new things.

By making mealtime less rigid and more engaging, your child might feel more inclined to experiment with different foods.

Children are more likely to try new foods if they’ve been involved in preparing them. Over the holidays, invite your child to help in the kitchen, even if it’s something as simple as stirring a pot or setting the table.

• Make it an activity: Have your child help you wash vegetables, knead dough, or arrange food on a platter. This interaction with the food can make them more comfortable trying it.
• Talk about the ingredients: Discuss where the food comes from and how it’s made to spark their curiosity.

The holiday table is a perfect opportunity to introduce your child to a variety of textures and flavors in a low-pressure way. Offering a mix of familiar and new foods can encourage them to expand their palate.

• Start small: Place a small amount of a new food on their plate alongside something they love. If they’re open to trying it, great! If not, that’s okay too.
• Allow for preference: Every child has food preferences, so don’t worry if they prefer softer foods or gravitate toward sweet dishes. Over time, they may become more open to other textures.

If your child’s picky eating is causing significant stress or they’re not getting the nutrients they need, it might be time to consult with a pediatric feeding therapist. Our occupational therapists at MPT are trained in feeding therapy and can offer strategies to help your child overcome their food aversions in a supportive environment.

How Feeding Therapy Can Help:

• Individualized plans: Our feeding therapists will assess your child’s specific challenges and create a personalized plan to address their needs.
• Desensitization techniques: Through a series of small, manageable steps, our therapists help children become more comfortable with different foods.
• Parental guidance: Our feeding therapists provide parents with tools and strategies to use at home, making mealtimes less stressful.