Thanksgiving is a cherished time for family, gratitude, and delicious food. However, for families with picky eaters, the holiday can bring added stress. How do you ensure your child enjoys the meal while keeping the day festive and stress-free? With insights from Pediatric Dietitian experts at From the Start Nutrition, here are practical strategies to make Thanksgiving enjoyable for everyone.
Picky eating is a normal part of childhood development, often peaking in toddlerhood and improving with age. Dr. Linsenmeyer emphasizes that parents shouldn’t panic if their child’s diet isn’t perfectly balanced every day. Instead, focus on patterns over time. Thanksgiving is just one meal in the grand scheme of your child’s diet.
If your child only eats rolls or whipped cream on Thanksgiving, that’s okay! The next day provides an opportunity to return to more balanced eating. The goal is to create a positive experience around food rather than turning the meal into a battle.
One of the easiest ways to accommodate a picky eater is to bring foods they already enjoy. Whether it’s macaroni and cheese, chicken nuggets, or a favorite fruit, having a familiar option can reduce stress for both you and your child. Bringing a “safe food” ensures your child has something to eat while still being part of the celebration. It also prevents them from feeling overwhelmed by all of the unfamiliar dishes, sights, smells, and commotion
Before Thanksgiving Day, have an open conversation with your child about what to expect. Discuss the menu and set realistic goals—such as trying two new foods or taking small bites of something unfamiliar.
Teach your child how to express their preferences politely. For example, instead of saying “I hate this,” they could say, “I’m not ready to try this yet.” This approach fosters respectful communication and reduces mealtime tension.
For children who are particularly hesitant about new foods or sensory experiences, consider hosting a “Thanksgiving dress rehearsal.” Serve small amounts of the dishes you plan to have on the big day in advance. Added bonus – let your child help with the cooking! This allows your child to explore new flavors and textures in a low-pressure environment. The key here is not to force them to “try a bite” or “just eat it,” but for them to see, smell, and interact with these less familiar foods.
Pediatric Dietitians, such as those at From the Start Nutrition, recommend introducing new foods gradually—sometimes it takes 10-15 exposures OR MORE for a child to accept a new flavor. By practicing beforehand, you can reduce anxiety and make the actual holiday meal more familiar, fun, and comforting.
Getting kids involved in cooking can encourage them to try new foods. Studies show that children are more likely to eat dishes they helped prepare. Assign simple tasks like stirring stuffing, sprinkling cheese on casseroles, or arranging rolls on a baking pan or plate. Involving kids in meal prep and cooking provides exposure to new ingredients without pressure. It also builds excitement about the meal and helps them feel invested in what’s being served.
Large portions can overwhelm picky eaters. Serve small amounts of new foods alongside familiar ones as “food bridges.” For example:
These small steps make trying new foods less intimidating while still exposing them to different flavors.
While it’s tempting to coax your child into eating more by offering dessert as a reward, experts advise against this tactic. Dr. Linsenmeyer explains that bribing with dessert elevates it as “special” while making other foods seem less desirable. Instead, normalize all foods by serving dessert alongside the meal or after without conditions.
Similarly, avoid pressuring your child to eat certain dishes or finish their plate—it often backfires by increasing resistance.
Thanksgiving is about more than just the meal—it’s an opportunity to teach gratitude and celebrate togetherness. Shift the focus from what’s on the plate to the meaning behind the holiday:
When children feel included in these traditions, they’re more likely to associate positive emotions with the holiday—even if they don’t eat much at dinner.
When it comes to managing family dynamics around your child’s eating habits, having prepared responses can help set boundaries and create a positive environment. Here are examples and scripts you can use when relatives or friends make comments about your child’s eating:
1. When someone pressures your child to eat more:
2. When someone labels food as “good” or “bad”:
3. When someone comments on portion size:
4. When someone criticizes your child’s preferences:
5. When someone questions your approach:
6. When someone offers unsolicited advice:
7. When someone comments in front of your child:
8. When someone compares your child to others:
If tensions arise or the conversation becomes uncomfortable, try redirecting the focus:
Before gatherings, consider addressing potential issues proactively:
Sometimes comments from loved ones can make you second-guess yourself. Remind yourself and others that you’ve chosen an approach tailored to you and your child:
By staying calm, clear, and consistent in your responses, you can manage family and friend dynamics effectively while fostering a supportive environment for your child at mealtimes.
Thanksgiving should be about joy, connection, and gratitude—not stress over what’s eaten (or not eaten). By incorporating these tips:
You can create an inclusive environment where even picky eaters feel welcome at the table. Remember: It’s just one meal in their lifelong journey with food—and fostering positive experiences now will pay off later.
Happy Thanksgiving!
Welcome to From the Start Nutrition! I’m Beth Conlon, a Registered Dietitian Nutritionist with over 14 years of experience in pediatric and family nutrition. I’m here on a mission to support you in confidently nourishing your family, tackling feeding challenges, and making mealtimes stress-free! As a mom of four, I get the ups and downs of feeding little ones. Let me be your guide in addressing your concerns and helping you foster positive habits right from the start. No fad diets or gimmicks here, just a caring, evidence-backed approach to health and nutrition. Dive into my blog for tips, fun activities, tasty recipes, and reliable information to support and empower you. Sign up for my email list to stay in the loop and swing by my website to explore my services and schedule an appointment or free consultation. Together, let’s achieve your nutrition goals! https://www.fromthestartnutrition.com.
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As a Pediatric and Family Nutrition Expert and mom of 4, I truly understand the ups and downs of feeding children. This is a space where you can get tips and tricks that will help you with any feeding challenges, from picky eaters to eating disorders, and more. Additionally, I'm excited to share recipes that are perfect for families.
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