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/
Michelle says
Like Rainbow
yukti says
While my kids are not picky eaters, getting them to eat certain vegetables is challenging. for me hiding it in a curry as part of the puree or in soup has worked as strategy. Thanks for more of these tips.
Lisa Cau says
I have 4 picky eaters and they are all picky about different things! This is too mushy, this tastes like glue (how do they know that?), this has no taste. It makes dinner time challenging!
Michelle says
Like Copy Kids
Nicki says
I have twin 2 year olds and a three year old. They have no problem with fruit but when it comes to veggies, watch out! I am still trying to figure out how in the world to get them to eat veggies so all these tips are great. The most frustrating part for me is when one decides they don't like something, they all decide they won't either.
Tracy Stone says
I don't have a picky eater so much as a contrary one. It drives me crazy when he stops eating something he used to love. Sometimes I wonder if maybe he saw another kid not like whatever it was and then decided he doesn't like it anymore. Crazy!
Kristin Leach says
Like Rainbow
Suzanne Thompson says
Liked rainbows.
Joann says
my 6 year old will only eat his vegetables pureed - texture, texture, texture!!
Angelina says
For my picky eaters ( 3 year old twin boys) I find giving them new foods to try at lunch instead of dinner is more successful!
Lara Whitt says
My 4 year old will have a favorite food one day, then refuse to eat it again. It's always a struggle. I think trying to keep my attitude light hearted (instead of exasperated) about it all is a good tip as we go along this real food eating journey!
Suzanne Thompson says
Liked copy kids
sandy says
like rainbows
Kayla Caffarelli says
Like rainbow
Kristin says
Like Copy Kids
Marsha C says
Like Rainbow
Michelle says
My picky eater is 7. I'm amazed that food she used to like are now items she doesn't like, I can't figure out why this has happened.
Lisa Cau says
Like copy-kids on Facebook
Suzanne Thompson says
I told my daughter she could choose which recipe we would make, but it would have to be healthy. So she found one on "100 days of real food" and is excited about making it.
Dana muller says
If my kids don't eat what I make they don't eat till the next meal. They are pretty good eaters :)
Leslie says
Fridays my daughter "makes"dinner, anything she wants but must include a vegetable of her choice, this has gotten her to not only eat her food but veggies too
Kayla Caffarelli says
Like copy kids
sandy says
like Copy Kids
Stacey says
I've found that variety helps my picky eater. Fill a divided plate with lots of options including fruit, veggies, starches and protein. Lots of colors and textures. She'll usually narrow in on one food and polish it off and in the process will try a few bites of the other foods.
Marsha C says
Like Copy-Kids
Lisa Cau says
Like rainbow on Facebook
brandi says
As long as we don't have junk in the house my little man will eat the healthy stuff! When he wants a snack I give him a few healthy options and let him pick:-)
Kirstin krekelberg says
Tip: my 8 year old and I did some fun activities on my plate.org to learn about WHY it is important to eat a healthy, balanced diet. Getting him involved has helped tremendously. Also, I let him pick out a veggie for the week. I set up sampling a of different colored peppers, for example, so he can pick which he likes best.
LeaAnna says
Like Rainbow
Shannon Anderson says
As a picky eater (and mom to two of them), we literally roll the die and whatever number pops up, that's the number of bites (s)he will eat. I'm not the bad guy or a negotiator when it comes to how much to eat. In the end, I win because I know that (s)he will have to at least try one bite.
Kristin says
My son had a hard time with broccoli, so once he became interested in dinosaurs, I told him which ones were "herbivores". Once we discussed what they were, I used different vegetables to set up a herbivore dinner on his plate...no issues with "trees" now!! (broccoli). : )
LeaAnna says
I work with the foods that I know that they do enjoy and I make it as easy for them as possible. For example, if I hand my son an orange, he isn't likely to eat it. But, if I peel it and hand him wedges of orange while we're talking about his day, he eats it right up. It's kind of ridiculous, especially since he's 16, but it works!
Leslie says
Rainbow
Jennifer says
My son will not eat anything that I've cut into pieces (like chicken or spaghetti). If I leave it whole or in strips that he can hold, he gobbles it up.
Amy K. says
Like copy-kids
Carrie Nepkin says
Like copy kids
Nicole says
I ask my daughter to try it once and if you don't like it that's fine!!
Kayla Caffarelli says
We took most junk food out of our house, and now my 2 year old will ask for fruits instead of candy.
Shannon G says
Like copy-kids
Leslie says
Like-copy kids!