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/
Amy Loudenback says
Like copy kids
Lindsay says
Like Copy Kids. This video is fabulous!
Lisa says
Like copy kids
Katie says
Like Copy-Kids
Michelle says
Picky eater frustration: our little man throws food his dislikes - right to our happily hungry dog!
Lindsay says
Like rainbow.
Kellie says
Liked Today I Ate A Rainbow
Carrie Nepkin says
I have 3 kids. The youngest ones are more picky. One has mushy texture issues the other crunchy texture issues. I found that if I lightly steam the veggies to take the crunch out it works. I also use compartment plates in fun colors and I talk about why we eat brainy food :) they are receptive and I get compliments all the time. I also feed them a soft chewable from juice plus. It is 22 berries and veggies so their taste buds ate accustomed to kale broccoli beets cabbage spinach parsley ...fruits are easier of course but they don't always get papaya pineapple etc. but it's in the chewy. Plus I make them plant based smoothies w almond milk. Again loaded w plant nutrients and ancient gluten free grains. I always get complimented on how well my kids 7,4, 2 eat. Salmon veggies etc. it is important to me and I also have been able to encourage other moms to use the same tools and the guilt is lifted :)
Meghan Underwood says
Like Copy Kids
Aubrey says
Like copy-kids
Amy K. says
Like rainbow
Lisa says
Like rainbow
Jenny Knight-Kasapi says
Like Rainbow
Lindsay says
My 20-month old son will eat (or at least TASTE) any and all veggies and fruit while at day care. His daycare program was featured on the Let's Move! website because the kids help plan menus, take trips to the grocery store and help pick out ingredients, and help cook those ingredients back at the house. Because my son feels invested in the meal he is excited to eat it.
http://www.healthykidshealthyfuture.org/content/hkhf/home/resources/success/ourhouse.html
jennifer says
like rainbow.
Meghan Underwood says
I get so frustrated when I cannot get my two year old to even TRY a new food! Especially since I got spoiled with his big sister who will try anything!
Cyndi Kramer says
When my kids were still small I had great success with grinding up veggies in my food processor and adding them to almost anything. Sneaky but effective!
Tanya says
Like Rainbow. :)
Kellie says
Like Copy Kids
Lori says
Patience, they eventually come around!
Katie says
I have to put vegetables in the Vitamix to get my 2 yr old to eat them!
maria says
Like rainbow
Jenny Knight-Kasapi says
Like Copy-kids
Heather Garety says
I don't have a picky eater yet. My daughter is 4 months and is still breastfed. I'm trying to lay the ground work for healthy eating habits. I plan on using spices in our homemade purees to make veggies and fruits more interesting. I plan on carrying that into her solids.
Lisa says
Take a bite and move in works for my picky eater. He will decide he likes stuff after the third or fourth time.
Emily says
I was a very picky eater as a child and most of my adult life, but have made remarkable improvements over the last few years. For me, it is more about smell and texture so I've learned to try things prepared different ways which helps so much. For instance, I've found roasting vegetables with a little olive oil, etc. brings out a more pleasurable flavor/texture rather than steaming/boiling them.
Our daughter is not a picky eater, but I think a lot of that is due to the fact that we presented her with a variety of foods and presented them many times from the time she started eating finger foods. One thing she disliked though were green beans and after presenting them MANY times, she just decided one day that she actually loved them and now eats them often. For each person it is different, so I appreciate all tips :)
Hope says
Like rainbow.
Cyndi Kramer says
like Rainbow!
Tanya says
Like copy kids! :)
maria says
Liked copy kids
Marion says
I 'hide' veggies in smoothies and usually the kids really like them.
Jessica says
I find that sometimes, it's all in how something is prepared, and repetition, repetetion, repetetion!
Jennifer Barnard says
Get your kids involved with preparing the food and they are more likely to try them.
I also talk to my kids about being healthy and growing strong and which foods help that happen. Also, the less sugar, processed food, and animal fats in their diet (all are addictive), the more their palate will enjoy other foods rich in veggies and fruits.
Jessica says
Like Rainbow
Allison Guilfoyle says
Lately I've been letting my kids help me plan the weekly menu. I give them three choices for main dish, veggie side and drink. This has helped because they feel like they are involved.
Jenny Knight-Kasapi says
I have been trying to introduce small bites every night but I definitely like the 'tiny' bite concept!
Mimi Tabaczuk says
I offer a big selection of pre-cut veggies in little bowls on the table. They dress their own "pita-pizzas" and salads :) Like Rainbow
Cyndi Kramer says
"like Copy Kids"
Kim F says
One of my four children is picky. If it's not candy he doesn't really want it. He's funny because he LOVEs broccoli but you put a salad or lettuce in front of him and all you hear is I don't want salad. He's a character.
Susan Strozier says
Like Rainbow!