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/
Kelly B says
Our second child has proved to be a waaaaay pickier eater than his brother. When complaining to our doctor, he smiled and said, "You can hide almost anything in a smoothie." He was so right! My guy won't touch any kind of vegetable, but goes crazy for a spinach, kale, banana & OJ smoothie. I've also gotten away with making muffins with veggies in them, like zucchini and pumpkin.
Ashleigh says
Liked Copy-Kid !
Lindsey Harris says
Like-Rainbow
Courtney R says
My biggest frustration by far....taking all the time (and money) to prepare a healthy meal, that is wasted b/c of picky eaters. Makes you wanna throw in the towel and give the kid a corn dog lol!
jennifer capin says
I like Copy-Kids on Facebook
Ashleigh says
Liked Today I Ate a Rainbow !
Tanya says
my 3 1/2 year old fights me on eating but as we keep offering new stuff he has been willing to try stuff. we are trying no to push just offer. I know with time it will get better if we keep offering but it can be frustrating. like Rainbow and like copy-kids.
Lindsey Harris says
Like- Copy Kids
Larisa says
Another tip is to involve your kid in the preparation of the food. My then 5-year-old helped me slice a zucchini (with both our hands on the knife of course) I was putting in a stir-fry, and popped a raw slice in his mouth and declared he liked it! (That lasted almost a year, now he only eats zucchini in muffins, oh well.)
Also... before you stress about a picky eater, what are they eating? If it's a limited but healthy diet, I say let it be. If it's limited to junk food and sugar, well then you do need to steer them toward a healthier path.
jamie smith says
I love this giveaway! My 3 year old is super picky, she wants peanut butter and jelly everyday.
kimberly estacio says
Liked copy kids
Kristie says
liked copy kids on facebook!
Katie F. says
TIP:
We blend lots of veggies into smoothies! My son knows they are in there but doesn't mind them when they are all blended up.
FRUSTRATION:
When I finally think we are gettting somewhere and my son is eating lots of different fruits/vegetables he suddenly STOPS eating and goes back to being picky. It drives me crazy!
eileen Marie says
Blend a couple of vegetables together with some fruit to make a sneaky smoothy!
jennifer capin says
I mash food my Son doesn't like into his mashed potatoes
Kelsey McMillan says
My 4 year old son, Grayson is also a very picky eater. Every night it's a fight to get him to eat anything green! One thing he does love though, is fish! I bake salmon in the oven, then I place it over some brown rice and cut up steamed broccoli as small as I can get it and mix it in with the rice and he will atleast eat 1 green that way. :)
Kristie says
I lucked out in that my son is not super picky,but we started introducing everything early so that he would have a wide palate!:)
Jessica says
We are finally starting to make progress with my extremely picky
Eater.
Would love more strategies to keep up the momentum. She is fearful of
Trying new things.
Lindsey Harris says
I like to fill an ice cube tray with all sorts of healthy snacks and let my toddler eat it throughout the day. Cheese cubes, nuts, blueberries, etc. They like having a variety to choose from!
Lyndi F says
My two year old twins are SO picky. I wish they'd branch out!
Erika says
Like copy kids
Dana muller says
I liked I ate a rainbow today.
Ashleigh says
My step son has always been a picky eater. To get him to try new foods my husband takes him to the grocery store. He has to pick out 4 different veggies and taste test all of them at home. Once he's tasted all 4 he then picks the new one to add to his diet. It's worked great for us.
Amanda says
My daughter will gag if I try to give her a food she either thinks she won't like, or has never seen before. She has even made herself vomit a few times while doing it! Like rainbow and copy kids.
Tricia says
The giveaways are great! Thanks for offering these!
Kristie says
liked today I ate a rainbow
Joann says
like Rainbow
kimberly estacio says
Awesome giveaway
rianne says
My nephew has texture issues and really only eats bread or breaded things unless you feed him. It can really be frustrating so I'm always looking for new ideas!
Katie says
I am frustrated when I hear parents say so nonchalantly, "oh we have to have junk food in the house, for the children, because they are so picky they won't eat anything else..." That makes NO SENSE to me at all! Think about what you're teaching them!
Emily says
like 'Copy-kids'
Joann says
like Copy Kids
John says
With my picky eaters I like to start serving them things that they do like and slowly add in things that they haven't tried before. For instance, I had a friend that didn't like seafood, mainly shrimp. I went through the following process Mac n cheese->Mac n cheese w/ scallops -> seafood chowder->shrimp and scallops by themselves. He loves them now. Just like you said above, go by tiny increments. My friend ate a scallop and basically said "what was that, it wasn't that bad.. . " The only thing with this is it gets over most mental stigmas about food, but not as well for "sensitive tasters". I have another friend that doesn't like red onions, and I'm still working on how to deal with that.
Terri says
I start our goal for new foods small with a lick to taste and work up from there
Dana muller says
I liked copy kids
Cheryl says
I have a 3 year old & a 2 year old & if I let them help (messy as it may get), they usually get so excited to have created something that they normally give it a try!
Megdeon says
My kid is great with fruits and veggies (yeah!) But protein other than dairy is a huge struggle. No meats or beans! Thanks for the tips though I think they can apply to protein too.
Amanda says
Consistency, consistency, consistency! I've found if I continue to offer something to my kids eventually they will eat it. It does help to try serving it in different ways and we have a one bite rule that at least gets them to try it every time it's served.
Aimee says
Great tips!
Lara Whitt says
LIKED Today I Ate a Rainbow on FB.