Helping Picky Eaters Survive (and Thrive!) During the Holidays

The holidays are a time of joy, laughter, and togetherness — and let’s be honest, a lot of food! But for families with picky eaters, this season can also bring added stress. Between unfamiliar dishes, disrupted routines, and bustling social gatherings, even the happiest celebrations can feel overwhelming.

At Innovative Therapy Center, our team of feeding and occupational therapists understands that mealtime challenges can be especially tough this time of year. The good news? With the right strategies, your child can not only survive the holidays but truly enjoy them.

Why the Holidays Can Be Hard for Picky Eaters

It’s no surprise that this season poses extra challenges for children (and even adults!) who are selective eaters. A few common reasons include:

• Unfamiliar foods: Holiday meals often feature once-a-year dishes — like stuffing, casseroles, or cranberry sauce — that can be intimidating for those who prefer familiar favorites.

• Too many sweets: Festive treats are everywhere! But too much sugar can suppress appetite and make mealtime struggles more likely.

• Big, busy gatherings: Eating in front of large groups or unfamiliar faces can be stressful for some children.

• Social pressure: Well-meaning relatives may comment on what (or how much) your child “should” eat.

• Sensory overload: Bright lights, loud music, and excitement can overwhelm kids who are sensitive to sensory input.

• Disrupted routines: Travel, parties, and late nights can throw off mealtime rhythms, making it harder for kids to stay regulated.

All of these factors can turn mealtime — something already challenging — into an even bigger hurdle.

Tips from Innovative Therapy Center to Help Your Picky Eater Enjoy the Holidays

The therapists at Innovative Therapy Center know that with a little planning and flexibility, families can help children feel comfortable, confident, and included during holiday gatherings.

1. Minimize changes when possible Try to keep mealtime and snack schedules predictable. Consistency helps children feel secure and reduces hunger-related meltdowns.

2. Don’t make them wait for the main meal Holiday dinners often happen later than usual. Offer small snacks or safe foods beforehand so your child stays calm and satisfied.

3. Include “safe foods” at every meal Make sure there’s at least one or two familiar options your child enjoys — even if that means bringing something from home. Having a predictable choice helps them feel more at ease.

4. Manage expectations Encourage your child to sit and participate, but don’t pressure them to try everything. Connection at the table matters more than what’s on their plate.

5. Prepare in advance Talk about upcoming events a few weeks ahead. Show photos of relatives, review what meals might look like, and even practice with similar holiday foods at home.

6. Communicate with family and friends Let loved ones know your approach. Ask them to avoid commenting on your child’s eating so everyone can relax and enjoy the celebration.

7. Feed before the event If you’re attending a dinner or party, give your child a small, familiar meal beforehand. It can reduce anxiety and hunger, making the experience smoother.

8. Avoid power struggles Pressuring your child to eat usually backfires. Keep mealtimes positive, low-pressure, and focused on enjoyment — not compliance.

9. Set sweet boundaries Holiday treats are part of the fun! Try offering one treat per day, separate from meals, and avoid making dessert a “reward” for eating dinner.

Final Thoughts from Innovative Therapy Center

The holidays should be about joy, connection, and creating memories — not stress over what’s on your child’s plate. By planning ahead, offering support, and focusing on inclusion rather than perfection, you can help your picky eater (and your whole family!) truly enjoy this special time of year.

If you’re concerned about your child’s feeding habits or want more individualized support, Innovative Therapy Center offers specialized Feeding Therapy designed to make mealtimes more successful and less stressful.

👉 Learn more or schedule a consultation by visiting www.innovativetherapycenter.com or calling 330-595-9059.