Thanksgiving is a time many of us look forward to. The family gatherings, the shopping, and the start of the holiday season are all fun. Most of all, there is the food. However, if you are the parent of a picky eater at Thanksgiving, the holiday can feel stressful. Here are five tips to make the meal more enjoyable for you and your child.
1. Do a Trial Run Before the Big Day
A couple of weeks before the meal, offer one or two of the dishes so they are not brand new and scary on Thanksgiving. You do not need to cook a second turkey. Mashed potatoes or green bean casserole may be a doable place to start. Research suggests children are more likely to try a less preferred food after they have been exposed to it many times, sometimes 10 times or more. As a result, the more your child sees and smells a food, even without eating it, the more familiar it becomes.
2. Experiment With Texture
In the days before Thanksgiving, offer foods with different textures, such as crunchy, mushy, pureed, and cubed. Talk about how one food can change form, and that it is fine for people to like some preparations more than others. This way, if the potatoes at the table are mashed, cubed, or baked, your child will be more prepared. You can also teach your child to change the texture on the plate, such as mashing chunks of potato or cutting squares from a baked potato.
3. Provide Something Familiar
Thanksgiving should be enjoyable for everyone. To help your child feel comfortable, include a few familiar items. Offer dips and sauces your child likes, such as ketchup, ranch, or hummus. In addition, have at least one dish you know your child enjoys. This takes pressure off both of you, because your child will have something to eat and will feel less overwhelmed by all the new foods.
4. Get Your Child Involved
Talk about the story behind Thanksgiving. For example, explain how the Pilgrims learned to grow their own food, and let that lead into a talk about where food comes from. Also involve your child in the meal. They can set the table and make place cards. They can help with cooking too, such as mixing ingredients, washing vegetables, or mashing potatoes, depending on their age. This is another chance to be around the foods, which makes it more likely they will try them. When dinner is served, point out what a good helper your child was. They may be proud enough to want to taste what they made.
5. Serve It Up Family Style
When it is time to eat, put the food in serving dishes to pass around the table. Instead of asking, “Do you want some?” ask whether your child wants a little spoonful or a big spoonful. If your child is able, encourage them to serve themselves with a big or small spoon they choose. Serving is another way to interact with the food. As your child sees, smells, and scoops the food, they stay exposed to it, which makes a little taste more likely. Most importantly, enjoy your family and count your blessings.
Frequently Asked Questions
How do I help a picky eater at Thanksgiving?
Offer some of the dishes ahead of time, include a familiar food and favorite dips, and let your child help cook and serve. Keep the mood relaxed so the meal feels safe.
How many times does a child need to see a food before trying it?
It varies, but children often need many exposures. Seeing, smelling, and touching a food counts, even if your child does not eat it.
When is picky eating more than a phase?
If your child eats a very limited number of foods, avoids whole food groups, or becomes very upset with new foods, a feeding evaluation can help. Our post on picky eating explains more.
How ETLC Can Help
If mealtimes are a struggle, our feeding therapists can help your family feel calmer at the table. Enrichment Therapy & Learning Center has locations in Johnston and North Liberty, IA, with virtual services also available.
Learn more about feeding therapy at ETLC or schedule a free consultation to talk with a member of our team.
You may also find these pages helpful:
- Help! My Child Is a Picky Eater
- Stuck in a Food Rut
- 5 Ways to Incorporate Food Play During the Holidays
About the Author
Sonia Strueby, M.A., CCC-SLP, is the founder of Enrichment Therapy & Learning Center. With over 25 years of experience as a speech-language pathologist, Sonia has dedicated her career to helping children overcome complex communication and academic challenges. She has advanced training and a special focus on treating dyslexia and childhood apraxia of speech, and she is passionate about providing families with a clear path to success.
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