Handling Picky Eaters During the Holidays:
A Feeding Therapist’s Guide

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1. Don’t Make the Holidays a Time for Pressure
   The holidays are about joy, connection, and celebration—not about forcing your child to
   try new foods. While it can be tempting to take advantage of all the different foods available, this isn't the ideal moment to push boundaries. Remember, introducing new foods is a process that takes time and patience. Putting pressure on your child to eat something they are uncomfortable with can create stress for both of you, and it may lead to bigger challenges down the road.
   
   Instead of setting expectations for your child to eat everything on the table, allow the
   holiday to be a time of exposure to new foods. Exposure can mean just having the food
   on their plate or simply being in the same room as the new dish. It’s all about familiarity without any pressure to taste.
    

2. Provide Safe Foods
   While it’s great to offer new foods for your child to explore, it’s equally important to have "safe" or preferred foods available that they already enjoy. Having these options on hand ensures your child won’t go hungry, and it gives them a sense of security amidst all the unfamiliarity. A mixture of new and familiar foods can help them feel more comfortable at the table, reducing anxiety around eating.
    

3. Let Them Participate in Food Prep
   Kids are more likely to engage with food if they’ve helped prepare it. Even picky eaters may be curious about foods they’ve had a hand in making, so consider involving your child in age-appropriate kitchen tasks like washing vegetables, stirring ingredients, or setting the table. This exposure to new foods in a non-threatening way can spark their interest and willingness to try something new down the line—without the pressure to eat it right away.
    

4. Model Enjoyment of Different Foods
   Children often learn by watching, so if you’re eating a variety of foods and enjoying them, your child may become more interested over time. Talk about how much you like a certain dish, describing its taste and texture in a positive way. This can help your child associate new foods with positive experiences, even if they don’t try them immediately.
    

5. Set Realistic Expectations
   Holidays come with a lot of excitement and distractions, which can make it harder for kids—especially picky eaters—to focus on eating. Don’t be surprised if your child eats less than usual or shows little interest in the meal. Keeping realistic expectations and staying flexible will make the experience more enjoyable for everyone.
    

6. Encourage Social Engagement, Not Just Eating
   Holidays are about more than food. Encourage your child to engage in conversations with family or participate in holiday traditions beyond the meal. This helps shift the focus from eating and takes the pressure off your picky eater. They can still be part of the celebration without the sole focus being on their plate.
    

7. Create a Positive Environment
   Mealtime can sometimes feel stressful when picky eating is involved, but creating a calm and positive environment can make all the difference. Celebrate the small wins, like your child being willing to have new foods on their plate, and avoid any negative talk about their eating habits. Positive reinforcement and patience go a long way toward building a healthy relationship with food.
    

8. Talk to Family Members About Avoiding Pressure
   It's important to have a conversation with family members before the big holiday meal, especially if they aren’t familiar with your child's feeding challenges. Well-meaning relatives might encourage your child to "just try a bite" or may express concern over what they perceive as picky eating habits. These comments, while often made with the best intentions, can add unnecessary pressure and make your child feel self-conscious about their eating.

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The holidays don’t need to be a battleground when it comes to your picky eater. By providing safe options, exposing your child to new foods without pressure, and focusing on creating positive mealtime experiences, you can enjoy the season without added stress. Remember, feeding therapy is a process, and holidays are a time to celebrate progress—no matter how small!