Picky Eating vs. Sensory Sensitivities: Helping Kids Thrive at the Table This Thanksgiving

The holiday season brings family, gratitude, and - of course - lots of food! For many families, Thanksgiving is a time to gather around the table and enjoy favorite dishes together. But for some children the sights, smells, and textures of holiday meals can be overwhelming. If your child tends to avoid certain foods, you may wonder: Are they just a picky eater, or could there be something more, like sensory sensitivities?

Understanding the difference can make mealtime more positive for everyone and help you support your child’s relationship with food all year long.

Picky Eating: A Common Phase

Most children go through a picky eating phase, especially between the ages of 2 and 6. They might:

• Prefer familiar foods (“mac and cheese only, please!”)
• Reject new foods based on appearance
• Eat less during growth slow-downs
• Show independence by saying “no” at the table

This type of selective eating is usually temporary and tends to improve with gentle exposure, patience, and routine.

Sensory Sensitivities: When It’s More Than Picky Eating

For some children, especially those with sensory processing differences, food avoidance can go beyond preference. Sensory sensitivities can affect how a child experiences food through:

• Texture: Crunchy, mushy, or mixed textures may feel “wrong” or even painful.
• Smell or taste: Strong scents or flavors may be overwhelming.
• Visuals: A plate with foods that touch or appear “messy” can cause stress.

These sensitivities are often linked to how the brain processes sensory input and are not simply a matter of willpower. Many children with sensory sensitivities benefit from support from an occupational therapist (OT) or speech-language pathologist (SLP) who specializes in feeding.

Supporting Your Child at Home

Whether your child is a picky eater or has sensory challenges, these strategies can make a big difference - especially during food-centered holidays like Thanksgiving.

1. Keep Mealtime Pressure-Free

Encourage, but don’t force, tasting new foods. A child who feels pressured is less likely to try unfamiliar items later.

2. Use “Food Exploration” Instead of “Food Rules”

Let kids smell, touch, or even play with food. Describe it together - “This mashed potato feels smooth like playdough!” - to build comfort through sensory exploration.

3. Offer Predictability

Serve at least one “safe food” at every meal so your child knows there’s something familiar to eat. This builds trust at the table.

4. Try Food Chaining

Start with something your child already likes and make small, gradual changes. For example, if they enjoy crunchy chicken nuggets, try lightly breaded baked chicken next.

5. Model Calm Curiosity

Show your child how you try new foods. Saying “I’m not sure I’ll like this cranberry sauce, but I’ll give it a little taste” helps them see that trying new things can be safe and even fun.

6. Plan for Thanksgiving Success

Before the big meal:

• Preview the menu together.
• Let your child help with one simple food prep task.
• Bring a preferred dish so they feel included and comfortable.

When to Seek Extra Support

If your child eats fewer than 20 foods, gags or vomits often, or becomes distressed at mealtimes, a feeding evaluation may help. Our multidisciplinary team can identify whether sensory sensitivities or other factors are contributing and create a personalized plan to expand your child’s food comfort zone.

A Season of Grace and Gratitude

This Thanksgiving, remember that mealtime success doesn’t have to mean a clean plate. Celebrate small victories like one new bite, a willingness to sit at the table, or simply enjoying family time together. With patience, support, and the right tools, every child can build a more positive relationship with food.

If you have concerns about your child’s eating habits or sensory sensitivities, our team is here to help. Contact Pediatric POST today to schedule a feeding evaluation with one of our speech therapists!