Christmas Is Ground Zero for Young Picky Eaters

For many families, Christmas dinner is a warm and joyful tradition filled with beloved recipes, crowded tables, and second helpings. But if you have a picky eater at your holiday meal, those steaming bowls of stuffing, cranberry sauce, and roasted vegetables can turn the festive table into a battleground.

Holiday meals often include foods that kids don’t recognize or haven’t tasted before. That unfamiliarity, combined with a full house, excitement, and high expectations, can make Christmas dinner especially tricky for young eaters—and their parents. No one wants a meltdown in front of Grandma, or to hear a loud “I hate this!” just as someone’s setting down the roast.

The good news? A little preparation can go a long way toward keeping everyone—kids and cooks included—feeling respected and festive.

One simple, powerful tool is teaching children how to express gratitude before the meal even begins. Parents can coach kids to say, “Thank you, Grandma, it looks good,” or something similar. That single sentence can change the entire tone of the meal. Whether or not a child actually eats what’s served, a polite compliment shows maturity and consideration. It also shifts attention from what they do or don’t eat to how thoughtful and well-mannered they appear. For picky eaters, that’s a win.

It’s equally important to teach what not to say. A family gathering isn’t the time for brutal honesty about someone’s green bean casserole. Even if the food isn’t appealing, kids should learn to keep criticism to themselves. Framing this as a “holiday manners rule” gives kids a clear boundary and sets them up for social success.

But what about the actual eating? Strategies vary, but many parents have found success with the idea of a “challenge food.” This approach involves placing a tiny portion of something unfamiliar or disliked on the child’s plate—just a bite or two. Maybe it’s three peas or a single Brussels sprout. The challenge? Eat that bite, and you’re off the hook for the rest of the meal. Some families turn it into a fun competition between siblings or cousins, with each child trying to outdo the others. This can be especially effective with naturally competitive children.

Experts suggest serving the same meal to everyone at the table, including picky eaters, but in small portions. Don’t prepare an entirely separate meal just for one child. However, it’s okay to allow a backup plan—after dinner. If your child makes a real effort and tries a few bites of the main meal, you might offer a familiar favorite later, such as microwaved chicken nuggets. The key is that they must try part of the family meal first. This shows respect for the person who cooked and reinforces the idea that trying is expected.

When it’s time to eat, some children may need a little coaching. Sitting with your child and gently guiding them through a few bites can help. For example, walk them through it: “Take a bite, chew, swallow, now a sip of water.” Calm encouragement can be more effective than pressure or frustration.

While it’s easy to get caught up in the idea of a perfect meal, remember that progress with picky eaters is gradual. Even one extra bite or a polite “thank you” is a step forward. Holidays are about togetherness, and teaching kids how to navigate meals with grace is a life skill that benefits them far beyond the holiday table.

So, if you’re heading into Christmas with a picky eater in tow, bring your patience, your sense of humor, and maybe even a pocketful of peas. With the right mindset, you can turn holiday meal challenges into moments of growth—and maybe even a few bites of something new.