As a mom of three, I know firsthand that the holiday season can be a mix of excitement and stress. Between trying to make everyone happy (spoiler alert: it’s an unrealistic expectation!) and the pressure of planning and preparing the “perfect” festive spread, it’s easy for mealtimes to feel overwhelming. And with a picky eater at the table, no less.
The good news is, I have 3 tips you can implement right away this holiday season to help make holiday meals as stress-free as possible with picky eaters. (Going to a holiday gathering? I have even more tips to navigate holiday gatherings with a picky eater.) By embracing flexibility, offering structured choices, and keeping the atmosphere relaxed, you can create a holiday meal that works for everyone — without the pressure. After all, the holidays are all about making memories, not worrying about whether or not your kids will eat their veggies!
Tip #1 – Create a Relaxed, Pressure-Free Eating Environment
I know, I know. Easier said than done sometimes, especially during an already stressful time of year! But really, when it comes to holiday mealtimes, as adults it’s important to adjust our expectations and consider that it’s less about “getting your child to eat” and more about enjoying quality time with family and creating a positive experience around food. Sometimes, it’s best to arrive with the mindset that your child will have the chance to eat what they’re comfortable with, and leave the rest on the table (pun intended).
What, exactly, do I mean by creating a relaxed and pressure-free environment? Let your child decide what and how much they want to eat — no pressure, no judgment. This approach helps picky eaters feel more in control, reducing any anxiety around food. Staying neutral about their choices—without commenting on how much or what they eat—is key to maintaining a positive mealtime atmosphere (learn how I practice this with Halloween candy!). By focusing on the experience and being flexible, you’ll help create a holiday celebration that’s far more enjoyable for everyone. P.S. Here’s how you can save time during holiday meal prep.
Tip #2 – Serve Meals Family-Style
I’ve been practicing this tip for years and years because it’s that good. Family-style meals are a great way to empower picky eaters and give them a sense of control over what they eat. By placing dishes in the centre of the table, kids have the freedom to choose what they’d like to try and how much without feeling pressured.
A simple way to implement family-style meals is to serve dishes in separate bowls or platters, so kids can clearly see their options. This makes it easier for picky eaters to feel confident and less overwhelmed by unfamiliar combinations. And if I may add a bonus tip, my advice would be to also have one or two familiar or “safe” foods available on the table so that your child has something to fall back on.
Tip #3 – Try Smaller Portions for a Less Overwhelming Plate
Imagine feeling already overwhelmed by the new sights and smells of the holiday meal and then receiving a heaping portion of Aunt Mary’s casserole on your plate. Eek! Now, it doesn’t necessarily mean that the casserole is the problem. Maybe it’s the amount that feels scary to your picky eater. This is where “mini portions” come into play.
Small servings make new foods feel less intimidating, giving kids the chance to explore without the pressure of a full plate. By offering mini portions, you’re making it easier for children to try a variety of foods while keeping mealtime stress-free.
If your child can’t serve themselves, what I usually recommend is creating a “sampler plate” with small bites of different dishes, allowing kids to taste a little bit of everything. This way, they can try new flavours and textures without feeling overwhelmed by a full portion of something they may not like.
Conclusion
Remember that picky eaters are learning how to eat and that being selective is sometimes a way of exercising their autonomy. As adults, it takes patience and trust to allow them to take things at their own pace, holiday meal or not. I hope these 3 tips help you make mealtimes less stressful this holiday season!