Holiday Meals for Picky Eaters – Tips from a Dietitian Mom

The holidays are a time for family, food, and fun—but let’s be real, they can also come with a little extra stress, especially if you have a picky eater at the table. The good news? With a few tips—tried and tested firsthand by this dietitian mom—holiday meals can be a much more enjoyable experience for everyone, even the most selective eaters in the family. Let’s dive into a few ideas that’ll keep things festive, fun, and (my fave word) flexible!

Tip 1: Embrace Family-Style Meals 

If you know me, you know I’m a BIG fan of “family-style meals”! I have been doing this since my kids were little because they’re a great way to introduce new foods in a way that feels inviting and pressure-free. With a family-style spread, you’re giving kids the chance to explore and experiment–or stick to their favourites–all while keeping things relaxed for everyone, including you! Speaking of relaxed, if you want tips to take the stress out of holiday meal prep, I’ve got you, too.

But what is a family-style meal, you ask? Thismeans placing all of the dishes in the centre of the table and letting everyone (of all ages) serve themselves. This approach can be especially helpful for picky eaters, as it gives them a sense of control over what goes on their plate, making them more likely to try something new when they’re ready. It also just gives them a positive exposure to a variety of foods, even if they don’t make it to their plates quite yet. If I’m being honest with you, the biggest challenge is relinquishing control as the parent and remaining neutral and calm as your picks and chooses what they want on their plate.

Keeping foods separate lets kids pick exactly what they want without feeling overwhelmed by mixed or unfamiliar flavours, especially for neurodivergent kiddos. Try offering a variety of colours and textures, and let them decide how much (or how little) they’d like to try. This way, everyone feels included and encouraged to explore without feeling forced to eat things that they’re not ready to. 

Tip 2: Try Mini-Portions for a Less Overwhelming Plate

When it comes to trying new foods, sometimes “less is more”, especially for little ones who might feel intimidated by a big serving of something unfamiliar. Offering mini-portions is a great way to let kids explore new holiday foods without the overwhelm.

Okay, sure, but what is a “mini portion”? Think of it as a “holiday sampler plate” with small amounts of different dishes. For example, a small spoonful of stuffing, one bite of turkey, or a couple of roasted carrots can go a long way in opening them up to the possibility of tasting it.

By keeping portions small, you’re creating a low-pressure way for kids to experiment at their own pace. They can always ask for more. And if they don’t finish, that’s okay too! This setup gives them the freedom to sample, skip, or discover something new they actually enjoy.

Tip 3: Keep Familiar Foods in the Mix

Holiday meals can feel overwhelming for picky eaters, especially if your child is neurodivergent, so keeping a few “safe” foods on the table can be a comforting anchor. These are the tried-and-true favourites you know they already enjoy. When my kids were in their picky eating phase(s), I always had bread rolls and fruit on the table. It’s different for every family!

Having these familiar foods in the mix lets kids feel more at ease, knowing there’s something on the table they can count on. This reassurance can also open the door for them to explore other dishes at their own pace. By the way, if you’re looking for a holiday grocery shopping list, check out my holiday favourites from Spud!

And real talk: it is frustrating when food gets rejected! It’s natural to want to coax kids into trying a bit of everything, but often that approach can backfire. Remember, kids are still learning to eat and develop their preferences, and that journey can include a few rejections along the way. Trust yourself—you’re doing a wonderful job creating a positive mealtime environment, and that makes all the difference! Speaking of which, let’s get right into the last tip.

Tip 4: Create a Low-Pressure, Positive Environment

If you are stressed, kids can tell. I swear they have a spidey sense for this! And if you’re stressed, they become stressed. Setting a relaxed tone at the table can make a big difference, especially with picky eaters. Start by taking a few things off of YOUR plate so that you’re not overwhelmed going into a meal. Order your groceries online and get them delivered, do a bit of menu planning ahead so that you’re not overloaded the day of, and relinquish control of what and how much gets eaten at mealtime – this part is up to your kids! Letting them choose helps kids to feel empowered and reduces the pressure that often comes with holiday meals.

To keep things easygoing, try to stay neutral about what or how much they try. Avoid nudging or commenting on their choices, which can sometimes create unintended stress. Instead, keep the atmosphere light and positive by sharing what you enjoy about each dish in a casual, “no big deal” way. For example, you might say, “This stuffing has my favourite herbs” or “I love how crispy these potatoes are.” Alternatively, you can keep the conversation away from food completely and just enjoy each other’s company. 

Conclusion

Holiday meals don’t have to be stressful, even with a picky eater at the table. By taking a low-pressure, flexible approach, you’re helping your child feel more at ease and making room for a bit of fun and exploration around the table.