Picky Eaters and The Holidays: How to Keep the Peace (and Enjoy the Meal)
Written by Sarah Purcell, MS, RD, IBCLC
The holidays are supposed to be joyful. A time of the year filled with family, parties, and lots of food. But if you’re a parent of a picky eater, the season can be extra stressful. Between big dinners, unfamiliar dishes, and well-meaning relatives insisting “just one bite!”, managing picky eating can feel like navigating a culinary obstacle course.
The good news is, it doesn’t have to be a battle. With a little planning and some understanding, your holidays can stay merry.
Why Holidays Can Be Extra Hard for Picky Eaters
Big gatherings and busy environments can be overwhelming to any child. For picky eaters, there’s often even more going on:
1. Sensory overload
New smells, unfamiliar textures, noisy rooms, and over-sweet or extra-savory foods can feel intense.
2. Disrupted routines
Kids thrive on predictability. Holiday travel, late nights, and skipped naps can heighten food resistance.
3. Pressure from relatives
Those comments from Aunt Sue or Grandpa such as “You’ll like it!” or “Try it!” aren’t helping.
4. A plate full of unknowns
Unfamiliar dishes like stuffing, green bean casserole, and Grandma’s jello salad can feel like a minefield to a picky eater.
How to Keep Mealtimes Calm and Festive
1. Serve a “safe food” at every meal
Make sure at least one item on the table is something your child already accepts—bread, fruit, plain pasta, whatever they like. This gives them security and reduces pressure on you.
2. Preview the meal ahead of time
Show photos of the holiday table, talk through the menu, explain ingredients, or let them help cook. When food feels familiar, it becomes less intimidating.
3. Use a no-pressure approach
Instead of insisting on tasting, try inviting curiosity:
· “You can touch it if you want.”
· “You can put it on your plate just to explore.”
· “Smell it and tell me what it reminds you of.”
No pressure = more willingness to try later.
4. Keep portions tiny
Small servings make new foods feel less overwhelming. Think: a single pea-sized taste rather than a scoop.
5. Bring back-up snacks
If you can’t be sure there will be a safe food available, having something familiar on hand keeps everyone happier, without a hangry tantrum.
6. Prep relatives in advance
A simple conversation can prevent dinnertime stress:
· “We’re working on trying new foods gently. Please don’t pressure them to taste anything.”
· “They can enjoy the meal by being with everyone even if they don’t eat everything.”
7. Celebrate the wins (privately)
Did they sit at the table? Smell a new food? Touch something unfamiliar? That’s progress! Just be sure to celebrate privately instead of in front of everyone. You can acknowledge your child going out of their comfort zone without being over the top. Praising or cheering on your picky eater, even though it is positive, is still pressure. There is a difference between:
“I saw you smell the potatoes, you did such a great job! We are all so proud of you. Next time you should taste them! I bet you’ll be eating everything on the table before you know it.”
vs
“You smelled those potatoes even though they looked different.”
Closing Thoughts
Your child is not trying to ruin the holiday. You’re not failing as a parent. Picky eating is more common than people like to admit.
The holidays come and go, but your relationship with your child around food is long-lasting.
This season, give yourself permission to keep things simple. Do what works for your family. Hold your boundaries kindly. Holidays are about togetherness, not clean plates. Prioritizing peace at the table matters far more than whether they ate sweet potato casserole. Positive experiences build trust, and trust leads to progress.
From Our Team to Your Family: You’re Doing Great
At Bloom Pediatrics, we know that picky eating isn’t bad behavior. It’s often developmental, sensory, or temperament-based. You’re not failing if your child doesn’t eat everything on the table.
Want More Support? Join Our Picky Eaters Class!
If you’d like deeper guidance, we’d love to see you at Bloom U’s Picky Eaters Class, taught by Sarah Purcell, MS, RD, IBCLC. Sarah specializes in pediatric nutrition and feeding dynamics. She teaches practical strategies that help families feel confident and empowered. Sign up for Bloom U’s next Picky Eaters class here: https://www.bloom-u.com/nutrition
Written by Sarah Purcell
MS, RD, IBCLC Bloom Dietician and Lactation Consultant
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