Tips for Picky Eaters During Thanksgiving

Lauren Anderson,

MOT, OTR/L

Thanksgiving is just around the corner—a time when family and friends gather to enjoy good food and each other’s company. But if your child is a picky eater, this holiday can feel more like a minefield than a celebration. As an occupational therapist, I work with families to make mealtime less stressful and more enjoyable. Here are some practical and playful tips to help your child feel more at ease at the Thanksgiving table and maybe even try something new.

1. Introduce New Foods Early: Start at Home with Low Pressure

Holidays bring a lot of new sensations—foods with different smells, textures, and flavors, along with the excitement of a larger crowd. For a child that is a picky eater, this can feel overwhelming. Start by introducing small tastes of common Thanksgiving foods at home in the days leading up to the holiday. This way, they have a chance to explore and get used to new flavors and textures in a safe, familiar environment. You might offer a small spoonful of mashed potatoes, a nibble of turkey, or a sliver of cranberry sauce.

 It’s important to keep this pressure-free; the goal isn’t for them to eat, but to instead let them get acquainted with the foods they might see on Thanksgiving. Even if they don’t eat it, seeing, smelling, and touching each food is a positive step toward greater comfort. 

2. Bring Their Favorites Along: Familiar Foods Bring Comfort

When it comes to eating, comfort is key. Bringing a few of your child’s favorite foods to the Thanksgiving meal can provide a sense of familiarity. For example, if they love apple slices, bring some along and keep them nearby. Having foods they already know and enjoy next to new items can help them feel grounded and more comfortable.

You can also use these familiar foods as a bridge to new ones. For example, if they like bread, you could offer a roll with a small taste of cranberry sauce on the side, letting them decide if they want to try it. When familiar foods are within reach, children may feel more adventurous in exploring new flavors.

 3. Play with Presentation: Get Creative with Their Plate 

Children love to have fun, and food is no exception! One way to ease food anxieties is by presenting food in a creative and inviting way. You could make a smiley face on their plate with mashed potatoes and green beans or turn broccoli florets into “trees.” For picky eaters, just interacting with food is a big step forward. Seeing food presented in a playful, non-threatening way can encourage them to engage with it more positively.

Another fun idea is to make food-themed games or stories. You might say, “The turkey is visiting the mashed potato castle!” It may sound silly, but it helps make mealtime feel more playful and less intimidating. Remember, even small interactions—like touching or smelling—are wins for a picky eater!

 4. Respect Fullness and Preferences: Encourage Listening to Their Bodies

The holidays are filled with big meals, and it’s easy to feel pressure to “try a little bit of everything.” However, forcing kids to eat when they’re uncomfortable or full can create stress around food. Encourage your child to listen to their body’s hunger and fullness cues. You can offer a small amount of new food, and if they say they’re done, that’s okay.

Sometimes, breaks can help too! Letting kids take a break from the table, even if it’s just for a few minutes, can help them reset and feel more in control of their eating experience. We want them to view mealtime as a positive time with family, not a source of stress.

5. Keep the Big Picture in Mind: Thanksgiving Is About Enjoying Time Together

Finally, remember that Thanksgiving is about family, gratitude, and togetherness. Eating challenges can be tough, but even small steps are meaningful. Celebrate the moments when your child engages with food in any way—whether it’s trying a new food or just spending time at the table. Each step forward helps create positive associations with food, making future meals easier.

With a little preparation and these tips, you can help make Thanksgiving a holiday your picky eater will remember fondly. Wishing you and your family a wonderful (and delicious!) holiday!