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.
Want to Save this Recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get great new recipes from us every week!
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/
Katie Baer says
Like Copy-Kids!
Lisa says
I tried veggies in different forms until I realized my son is a crunchy eater. I find great variety in the freeze dried veggie sections at stores. He loves the peas best :)
Kaelin says
like copy-kids
Katie F. says
"liked" Today I Ate A Rainbow on Facebook!
Aldiana says
I try to make food fun...Like calling broccoli little tiny trees! I like to trick my son by saying don't each spongbob's home!!! (when I want him to eat pineapples). He enjoys going against me and doesn't realize he is eating what he initially didn't want,
Denise Davis says
Juicing has worked great for us! Whenever we have vegetables my kids will eat the required two bites of each, but no more. Thankfully they love our carrot, spinach, cucumber, apple and kale juice. I'll usually throw some celery, ginger or parsley in there as well, and sometimes we add beets. My two year old loves it and cheers the mornings we juice!
Katie Baer says
Like Rainbow!
Christina Jones says
I like Today I Ate A Rainbow on Pacebook :)
diane says
sometimes I re-name the vegetable or fruit, or the side-dish they are in ... like 'Dinosaur Slaw'!
Tracy Stone says
liked Rainbow
Kendra Barnett says
Child breaks out in blotches when I try to introduce something new!
stacy says
I will take any ideas I can get! I have one quite picky eater, as of late, and she needs her veggies!
Dorothy says
As much as the food allows, I try to cut or form it into fun shapes (using broccoli as trees to dip into mashed-potato snow, raisins as eyes in a whole grape, cut-out start quesadillas, etc.) - like Rainbow
Michelle says
It IS about consistency/texture with my 2 year old. So I try a veggie many different ways to figure out how he likes it best. We eat the same things with him to show that Mom and Dad enjoy it.
Katie F. says
"liked" Copy-Kids on Facebook
Megan Purnell says
Hide the veggies in their favorite foods or share the same meal together (example is the number 1 decider of kids' eating style)
Megan Purnell says
Like copy kids
Like Rainbow too!
Tracy Stone says
liked Copy-Kids
Kaelin says
like Rainbow
Jenni G. says
For me, preparing the food (that the picky eater says they don't like), in a different way has made all the difference. I was told I don't like squash no matter how its cooked. But when I puréed it for soup it was gobbled up. Yay!!! : )
Katie Baer says
We've just recently switched to mostly whole/real foods in our house. The kids are definitely having a hard time with the change. One tip I've found that helps is dips! The kids love to dip things, especially my son. Greek yogurt makes a wonderful fruit dip when paired with a bit of honey and berry sauce. It can also make an awesome tzatziki! They've been trying new foods eagerly when served along with some dip. It sort of feels like cheating, but hey - you've got to do what works!
Christina Jones says
I like Copy-Kids on Facebook :)
Kelly says
Like the rainbow idea.... wish my kiddos would stop changing what they like and dislike, would make it so much easier....
Christine says
like Rainbow
Kaelin says
My oldest daughter is my picky eater of my 3 girls. Looking back, I know its because I didn't persevere and continue to offer her foods she initially turned her nose up at. I wish I had known better! My younger daughters are much better at eating because I didn't assume they wouldn't like foods like spinach, avocado, etc. It has made a world a difference! I continue to offer my oldest more choices but its so much harder when they are older and already have it stuck in their minds that they don't like certain foods.
Chelsea says
Like copy-kids
Christina Jones says
My son is picky! I usually try and get him to try new things by offering him something he really enjoys as a reward. Like, if you eat all your carrots - you can have a cheese stick! :)
Tina Ayers says
We started a game to introduce new foods. I promise them at least 2 things they like already and at least 1 new thing. They like the game, not always the food, but I keep trying!
Esther says
like Rainbow
jamie smith says
like rainbow
eileen Marie says
Like Rainbow!
Christine says
like Copy-Kids
Chelsea says
Suddenly, my 6 year old will not eat many veggies and my 18 month old refuses a lot of new things. I need these dvds!
Courtney R says
Liked Copy-Kids!
Courtney R says
Liked Rainbow!
eileen Marie says
like Copy-kids!
Esther says
like Copy-Kids
jamie smith says
like copy-kids
jennifer capin says
I like Today I ate a Rainbow on facebook :)
Allison says
My son won't even sit near his brother at dinner because he thinks his food looks gross! Lol.
Christine says
I put all veggies in spaghetti sauce..shredded carrots(adds sweetness), peppers, onions, garlic, mushrooms and little bit of fresh spinach.