Winning over your picky eater is no new topic on this blog, but it's something that many parents continue to struggle with day after day. So this is why I am super excited to share some new healthy eating tips with you straight from two experts in the field (and both sponsors of our blog)! Cai Dixon, co-creator of the Copy-Kids, and Kia Robertson, creator of the Today I Ate A Rainbow kit, have both created award-winning yet simple resources that get kids interested in—and eating!—their fruits and veggies. Both Cai and Kia are fellow moms who feel passionate about helping other parents overcome the typical struggles they face when trying to get their children to eat a varied diet.
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First Off, Set the Tone:
- Be Flexible
What does flexibility look like? It will vary from household to household. Here is what flexibility looks like in my home:
My 5-year-old took a bath first thing when she woke up today. I figured out a few years ago that coupling happy bath-time play with a meal was an excellent way to get her to eat more. First she started with a banana. Then she asked for a second banana. Then I set a divided plate on a low stool next to the tub. The plate contained red cabbage, cauliflower, celery & a cherry tomato – each in its own compartment, because she doesn’t like things to touch. And she ate them all. Yep, veggies for breakfast!
- - Be Creative
Sometimes a story prompt from you is all that is needed to get your child to eat. “Bunnies love carrots. There once was a bunny who ate 100 carrots in one meal. Could you eat 100 carrots?”
Creativity could include arranging a story scene on a plate. A sun, a house, a happy-face designed from the pieces of the meal. You can employ child-friendly dishes & utensils. Candles on a table at mealtimes can make the meal more appealing & pleasant. Lighten things up… move away from familiar norms of “sit-up-straight, eat-your-food, stop-wiggling, no-talking, chew-with-your-mouth-closed.” I’m not suggesting that you abandon good manners. Merely that you make creative efforts to bring joy to the table with optimal nutrition consumption always as the prime goal.
- - Go Easy on Yourself
Give yourself a pat on the back because no matter where you are in this feeding journey you have been doing the best you can with what you know. This parenting gig doesn’t come with a manual - it’s a “learn as you go” job so go easy on yourself!
- - Stop Comparing
Try not to compare yourself to other parents and how they are feeding their kids. Each child is unique and there isn’t one best or right way that works for everyone. It can feel disheartening to think that other parents have got it all figured out and you’re still struggling no matter how hard you try. Just keep learning new recipes, techniques and ideas that you can implement in ways that best fit your family.
- - Be Calm
Before you feed your kids just give yourself a moment to take a deep breath and put a smile on your face. Even if you know the meal might be met with resistance, approach each mealtime as a fresh start. Have confidence that you are providing your kids with a good meal and how much of it they eat and enjoy is up to them. If they reject your new spinach dish it’s not a reflection of your parenting skills or how much they love you.
Try These Suggestions:
- Serving New Food
Trying a new food can be very intimidating for a picky eater. I know it can be hard to understand if you’ve never been a picky eater…what’s the big deal about trying something new, right?! Well it is a very big deal for many different reasons. So when serving something new put the tiniest sample on their plate. When I say tiny I mean microscopic…as in bring a magnifying glass to the table! A teeny shred of lettuce, one grain of wild rice, half a blueberry…you get the picture. I know it sounds silly and actually that’s part of the strategy. Using humor and some fun is a great way to introduce something new. It will improve your chances at getting your picky eater to give it a try and that is half the battle when it comes to picky eating. I think Mary Poppins had the right idea when she said “In every job that must be done there is an element of fun! You find the fun and snap…the job's a game!” Kids love having fun so use that to your advantage and have a laugh together over a kernel of corn!
- - Texture Texture Texture
Did I mention texture? Texture issues are one of the biggest holdups for picky eaters, finding out what textures they like will be very useful information for you. Try serving your picky eater fruits and veggies in different forms and textures. Maybe they like crunchy, or perhaps smooth, some may prefer bumpy (like broccoli). You can achieve different textures by changing how you prepare them - try serving produce steamed, grilled, raw, baked, frozen, juiced, roasted, etc.
- - Keep Trying
I know how disheartening and frustrating it can be to keep serving food over and over again only to have it rejected and even worse, tossed on the floor! But here’s the thing, studies have found that it can take at least 10 exposures to a new food before it is accepted and that number gets a lot higher when dealing with a picky eater. So don’t give up too soon…you’re in the business of training taste buds and that takes a lot of patience and repetition. You can print off a free Today I Tried chart to help you and your kids keep track of how many times they are trying a new food. Once again turning this into something fun can help you successfully stay on track and get your kids on board.
- The contest is open to those with U.S. or Canadian shipping addresses only.
- You have THREE chances to enter the contest by leaving comments below:
- 1st entry: Please leave a comment below sharing your picky eater tip (or frustration!)
- 2nd entry: If you like Copy-Kids on Facebook you can leave another comment below. Just say “like Copy-Kids” on your entry/comment.
- 3rd entry: If you like
- The contest will end at midnight EST on Monday, February 11th.
- The winners will be selected at random and announced on the “100 Days of Real Food” Facebook page as well as emailed directly (so make sure your address is entered correctly in your comments below!). The winner will have 3 days to respond before they are disqualified, and a new winner is chosen.
Kia Robertson is a mom, children’s book author and the creator of the award winning Today I Ate A Rainbow kit that gets kids ASKING to eat their fruits and veggies by turning healthy eating into a fun game! As a former picky eater, Kia is passionate about helping parents overcome the typical struggles they face trying to get their children to eat their fruits and vegetables. Learn more at: https://www.todayiatearainbow.com/
Cai Dixon is a mom and co-creator of Copy-Kids. Copy-Kids makes video content encouraging positive habits in young children by encouraging them to copy other kids. Their debut release is a DVD entitled Copy-Kids Eat Fruits and Vegetables. In it you'll find children joyfully eating fruits and vegetables. Kids watching it want to join in. It’s that simple. And it’s effective. Find them at: http://copy-kids.com/
Marion says
My daughter has been a picky eater with certain veggies from the get go. I just continued to give them to her and after probably 25 times she has now added carrots, broccoli, celery, peas to her diet. She is 28 mts now.
Nicole says
Liked Today I ate a Rainbow!
Sarah says
I get so frustrated with my 5 year old. Here's just one example: He tries to tell me that potatoes are "yucky" but put a french fry on his plate and he'll scarf it up.
Jen B says
I mix in the healthy food to where they don't know its there. Once I know they are enjoyigng the food, I say things like "Isnt this delicious? I think it is because there is _____ in it!"
Andrea Francoeur says
Like Rainbow
Chantel Polarolo says
My daughter loves to try new things that I cook and also enjoy. My problem is when she goes over to friends houses or my parents. They do not always eat the most healthful of things. She will come home sluggish and bloated out :-(
Katey says
My frustration is that my 2 and 3 year old look to each other to sometimes decide if they will eat something. Argh!
Paige says
I have learned to serve my picky eater a deconstructed version of the family dinners. No mixing of meats, veggies, raw v. cooked, etc. I'll be glad when his taste buds develop.
Nicole says
Liked Copy-Kids!
Allison says
Like Rainbow. Tip: kids want to be like their parents. If you are ahowing your child how much you like a food without forcing them to eat it, they may try it.
Colleen says
I like "Copy Kids"
Sara says
My girls used to eat and love salad but now they won't touch it!
Britney says
It's not that my sister is a picky eater, but I noticed she won't eat the healthy food in her lunch box unless it "looks" normal because other kids make fun of her for eating "weird" stuff. She's 7 years old.
Jeana says
cooking veggies in pasta dishes
Colleen says
I like "Today I Ate A Rainbow!"
Maura Rawlette says
Liked Today I At A Rainbow
Andrea Francoeur says
Like copy-kids
Shay says
We try to have green smoothies everyday so my child that is picky doesn't actually have to see the vegetable or chew it. I also add veggies to things like spaghetti, lasagna, soup, etc and my kids do fine with veggies that way.
Katie M says
Start young! We have had much success with our almost 2 year old eating lots of fruits and veggies because he has always been exposed to them, whether through the actual food or in those squeeze pouches you can buy at the grocery store.
Helen says
My girls help me chop veggies and usually they will eat it raw!
Maura Rawlette says
Liked Copy-Kids
Nicole says
My 4th child is our picky eater. If he had his way the only food he would eat would be fruit and cheese. Won't even try "thank you" bites of new things. Always looking for ideas on introducing new foods.
Cheryl Terry says
I do child care in my home so I have a lot of picky eaters. They all like to eat at McDonalds. I often put up a chart with pictures of veggies that I would like them to try. When they try it, we put their name and/or picture below that food. They are proud to show their parents that they "tried" a fun new food!
Maura Rawlette says
My son is picky and can't do milk! FRUSTRATING!!!
Holly Shamro says
Liked today I ate a rainbow!
Colleen says
My daughter is a great eater and aims to please. My son... not so much. I can only sing so much "There's a Party in my Tummy". I look forward to reading some tips here!
Andrea Francoeur says
When I want my kids to eat real food, I put it on my plate first and eat in front of them. Nine times out of ten, they want what I'm having.
Holly Shamro says
Liked copy-kids.
Lindsay says
I already like Today I ate a Rainbow!
Sarah says
Really working on the older child has helped my younger... she wants to do everything her sister does.
Holly Shamro says
I tell my picky eater what animal would eat what we are having. He pretends to be that animal and eats it all gone - lol. He once ate a huge plate of lettuce as a manatee after seeing them at the zoo.
Stephanie says
I love this approach! It's too bad I didn't think of it 10 years ago when my oldest step-son was 4 1/2.....lol.
Lindsay says
My kids have to try everything. My 5 year old hates almost all vegetables, but he will eat 3-4 bites because it's the rules. He's slowly coming around.
amanda says
LIKED today i ate a rainbow on FB!
amanda says
I cut out all snacking during the day, except for one (healthy) afternoon snacks, and found that my kids eat MUCH better and try new things at meals when they are actually HUNGRY and not filled up on crackers!
Heather says
I like blending veggies into sauces so they get the nutrition even if they are still refusing the food. Also offer it over and over and over...
Sherry says
like Today I Ate a Rainbow
Sherry says
like Copy-Kids
Sherry says
I can see my son starting to make some better choices, but now my daughter is turning 3 and getting into her picky phase. Full steam ahead. tHanks for the encouragement and tips!
Nasly says
Like rainbow
Nasly says
My 5 yr old has a hard time eating real food. I just keep offering it to her and enjoying it in her presence. Actions speak louder than words.