Thanksgiving is a wonderful time to gather and enjoy a feast of flavors, colors, and textures—but if you have a picky eater, it can bring a bit of stress to the holiday! With all the new and unfamiliar dishes, some kids feel overwhelmed. As a pediatric occupational therapist, I’ve worked with many families to make mealtimes more enjoyable, especially during the holidays. Here are some tips to encourage your child to explore new foods at Thanksgiving in a safe and fun way.
1. Use Food Play to Build Familiarity with Thanksgiving Dishes
Sensory play can help children who are nervous about new foods feel more comfortable around them. You might try incorporating Thanksgiving foods into playful activities before the big meal so they’re less intimidating on the table.
Tip: Before Thanksgiving, invite your child to play with and explore common holiday foods. For example, let them touch and arrange colorful raw cranberries or paint with mashed potatoes (yes, it’s messy but fun!). On Thanksgiving, you can even make mashed potato “turkeys” with a small scoop of potatoes and add veggie “feathers,” like green beans or carrots, to create a fun, food-focused craft.
2. Get Kids Involved in Thanksgiving Prep
Letting kids help with meal preparation is a great way to reduce anxiety around new foods. When children have a hand in creating a dish, they’re often more open to tasting it because they feel a sense of pride and control.
Tip: Give your child simple, age-appropriate tasks in the kitchen, like washing vegetables, mashing potatoes, or stirring ingredients. If they’re old enough, they could even help decorate cookies or assist in assembling a simple salad. Talk about the foods as you prepare them: “Look at this bright orange pumpkin!” or “This cranberry sauce smells so tangy!” Unsure how to talk about food? Download our Mealtime Success Guide here!
3. Use “Thanksgiving Food Bridging” to Introduce New Dishes
Thanksgiving has lots of new textures and flavors, which can be overwhelming for kids who prefer familiar foods. Food “bridging” can help make this easier. This means introducing foods that are similar to ones they already enjoy.
Tip: Find ways to bridge your child’s favorite foods with Thanksgiving options. If they love plain bread, try offering a small piece of dinner roll or stuffing. If they like sweet foods, start with sweet potato casserole or cranberry sauce, which often have a bit of natural sweetness. By starting with foods that have familiar qualities, you may help your child feel more comfortable branching out.
4. Create a Relaxed, Low-Pressure Environment at the Table
Thanksgiving often comes with well-meaning adults encouraging kids to “try just a bite.” But, for some children, especially those with food aversions or sensitivities, this pressure can create anxiety. Instead, focus on a relaxed atmosphere where your child can explore without expectations.
Tip: Consider creating a “Thanksgiving Tasting Plate” that includes very small portions of new foods, but let your child know they don’t have to eat it if they don’t want to. Encourage family members to let your child observe and explore without pressure. You can even say, “These foods are just here to explore if you want to try them!”
5. Encourage a Thanksgiving Food Exploration Game
Children love games, so why not bring this into the Thanksgiving meal? This can make new foods feel more fun and less intimidating.
Tip: Create a simple “Food Exploration Bingo” where each square has an action like “smell the stuffing,” “touch the mashed potatoes,” or “take a tiny taste of cranberry sauce.” As they complete each task, they get to mark off a square. Rewarding small efforts, like smelling or touching, can build confidence and help your child feel more at ease with new foods without pressuring them to eat. Click below to download our free Thanksgiving Food Bingo Card!
6. Model Food Curiosity
Kids are keen observers and often mimic what they see. Use this to your advantage by showing them how you approach new Thanksgiving foods with curiosity. If they see you trying something unfamiliar with interest, they may feel more comfortable exploring as well.
Tip: When trying a Thanksgiving food, talk about its qualities. You might say, “I’ve never had pumpkin pie before—I wonder if it’s sweet or spicy!” or “Look at how creamy the mashed potatoes are!” Showing excitement (and even a bit of curiosity) can encourage them to do the same.
7. Offer Sensory-Friendly Options and Tools
Thanksgiving foods can be rich, mushy, and full of different textures that some children find overwhelming. If your child struggles with these textures, consider sensory-friendly modifications or tools to make things easier.
Tip: Serve small portions and use a divided plate to separate different foods if textures are a challenge. Offer a familiar, crunchy item like carrot sticks or plain crackers alongside new foods to help them reset their palate. Let your child take a break with sips of water between new foods if they feel overwhelmed.
8. Embrace Patience and Celebrate Small Wins
It’s normal for kids to approach new foods slowly, especially during big meals like Thanksgiving. Building comfort with new foods takes time, so let each interaction be a step in their journey.
Tip: Recognize any small effort your child makes—whether it’s touching a food, smelling it, or placing it on their plate. Positive reinforcement, like saying “Great job for exploring that new food!” goes a long way. Remember, it can take multiple exposures for kids to feel ready to eat something new, so keep the focus on the experience rather than the outcome.
Thoughts to Leave You With
Thanksgiving is a time for family, togetherness, and giving thanks. By taking a low-pressure, playful approach to new foods, you can help your child enjoy the holiday meal without stress. Remember, every small step is progress, and creating a positive experience around the Thanksgiving table will help them feel more comfortable with new foods over time.
If you find that your child continues to struggle with mealtime beyond the holidays, consider reaching out to Empower Kids Therapy to book a consultation call. With the right strategies, you can help your child grow more adventurous with food while keeping mealtime enjoyable for everyone.
Happy Thanksgiving! 🦃
