Learn simple strategies to help picky eaters enjoy a balanced Thanksgiving meal through planning, involvement, and a relaxed holiday atmosphere.
Preparing a Thanksgiving meal can feel especially challenging for parents of picky eaters, particularly when rich dishes and long-standing traditions take center stage.
HealthyChildren.org, a resource from the American Academy of Pediatrics, offers several strategies to help families create a nutritious and enjoyable holiday meal for selective eaters.
One helpful approach is to make sure at least one familiar food your child reliably eats is available—whether you’re hosting or celebrating elsewhere. This ensures your child has a guaranteed option at the table and communicates that their preferences are considered during meal planning.
Parents are also encouraged to involve their child in the planning process. You can explain that Thanksgiving dinner should include a protein, grain, fruit, and vegetable, then share which foods you’re considering. Ask your child for their ideas as well. Together, you can explore recipes that incorporate all these elements. This collaboration may make children more willing to try each component, since they helped choose and prepare the dish.
Once the menu is set, invite your child into the kitchen. Younger children can rinse vegetables, older children can mash potatoes, and teens can help boil cranberries—examples highlighted by HealthyChildren.org. Participating in the preparation helps kids understand what they’re eating and may encourage them to try new foods.
Parents can also use “food bridges,” introducing foods that are similar in color, texture, or flavor to items the child already accepts. This technique can gradually expand a child’s comfort zone and increase the number of foods they are willing to eat during the holiday meal.
Above all, keeping the atmosphere calm and positive is key. Focus on enjoying time together, sharing gratitude, and embracing the spirit of the holiday—rather than pressuring children to eat everything on their plate.
Reference
How to plan a balanced Thanksgiving meal for picky eaters. Healthy Children. November 21, 2022. Accessed November 24, 2025. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/How-to-Plan-a-Balanced-Thanksgiving-Meal-for-Picky-Eaters.aspx?gad_source=1&gclid=CjwKCAiAx_GqBhBQEiwAlDNAZrYBRFkgEjqe9pw1y5DHw7ODsofHpEhCMsblSInNyoLF9QIuNhxrnRoCKtIQAvD_BwE
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