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/
Carroll says
I like rainbows and copy-kids :)
allyson andrews says
I LOVE TO EAT A RAINBOW!
Whitney says
Like Copy Kids
Brenda says
Like Today I ate a Rainbow
Brenda says
like Rainbow
carla ramos says
liked Today I Ate a Rainbow
Catriona says
Like Copy-kids!
Mary says
Liked "rainbow" on Facebook
Becca says
liked rainbow :)
Lindsey Ledbetter says
like Rainbow
Diana says
like Copy-Kids
Jasmin says
I have a 3 year old that ate everything and now I have a 1 year old that won't eat anything but fruit. I have been wondering if texture is an issue. I have tried veggies prepared just about every way there is. I found a book that showed me how to puree veggies and hide them in other foods. It works to the extent that you don't taste the veggies, but she is still very reluctant to try to new foods. I will keep trying though.
Jackie Fitzgibbons says
Names, names, names. We found out that if we name things differently the kids are more likely to try it. Also if it comes in taco form, my kids will eat it. So we have lasagna tacos(manicotti), fish tacos, chineese food tacos. Every new meat, we put it in a tortilla and they will at least try it.
stephanie says
Like "rainbow"
Joy says
Found the French Kids Eat Everything book to be inspirational for my picky eater.
Brenda says
My toddler will only eat the first bite of any thing axcept mac n, cheese. So he gets a lot of little bits at meals!
Cami Babolik says
like Rainbow on Facebook
Becca says
liked copy kids
Mary says
Liked "Copy-Kids" on Facebook
carla ramos says
like copy kids
Brenda says
Like copy kids
Diana says
My son (3) is a very picky eater. We do lots of smoothies and let him choose the ingredients. He loves putting in spinach leafs. He has even included frozen peas. He also LOVES eating the squeeze packets of baby/toddler foods. The Plum brand seems to be the favorite. Since turning 3, he's been more willing to try foods at least once. I can't usually get him to try more than one thing a month though. It can be frustrating because he doesn't like foods mixed up and only plain. He also doesn't like meat or eggs, but prefers nuts and nut butters, cheese and yogurts.
Erin says
We just keep trying at every meal. It is amazing what they love, then hate then love again! Just don't give up!
Whitney says
My 2 1/2 year old daughter turns up her nose at almost anything we serve for dinner; besides french fries! We have to force her to eat one bite of dinner. I hate forcing her to eat, but its so frustrating that dinner time has become such a struggle.
Lindsey Ledbetter says
like Copy-Kids
Becca says
My two year old likes quite a few healthy foods... but only one at a time! When I say one at a time, I mean he will want to eat bananas - ONLY bananas - for, like, a week straight. Then all of a sudden he won't want anything to do with bananas and with want grapes... ONLY grapes. Lol
Joy says
"Liked" Rainbow
Mandy says
All my children like to know what I eat so I lead by example.
Carol says
Whenever I introduce a new food, I make sure they also have one of their favorites. They are required to try the new food, but don't have to eat it all. Only rule is that once it goes in your mouth, you have to swallow it. :)
Mary says
After having 3 kids who will eat just about anything put in front of them, it's frustrating to have #4 who is the pickiest eater ever. The "best" advice I have been provided came from our pediatrician - it's okay if not every meal is fully balanced. Don't make everything a battle or they won't eat anything. Just keep offering them a full choice (and require at least one bite of everything at meal time) and eventually they will come around. (Not too sure about that, as my now 7 year old would still choose to eat nothing but home-made macaroni & cheese if she was allowed.)
Rachel Durik says
Copy-Kids
Angela stallings says
Like copy-kids
Kristan says
We have the 'polite bite' rule in our house. No faces, no icky comments, one bite won't kill you bite. Usually works after a few tries of a new item.
Clarissa says
Like Copy-Kids
Carroll says
I have one child who is very visually picky and even has issues with new foods being on his plate. We started small with one tiny piece of a new veggie every night, once he was ok with it being on the plate, we moved on to touching, then eating one small bite. Now there are veggies that we put on his plate and he eats without any comment. yay!It takes time, but they do come around to the "healthy side". lol
Traci says
Put it in a smoothie! My 21 month old asks for them...all veggies and a tiny bit if fruit!
Adrienne Parsons says
Liked Today I ate a Rainbow on Facebook!
Jenny says
Like Today I Ate a Rainbow
Tamera Jones says
I have a 16 year old and although he's doing pretty good at trying things, he's complaining the whole way!
Catriona says
I just try to offer healthy choices when my daughter is hungry. After school my daughter is pretty hungry. I have her snack out of her lunch if she did not eat everything (they only get a 15 min lunch at school) or I leave out a plate with some healthy choices on it for her to snack from. Usually the food tends to disappear. :)