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/
Kim Cleveland says
Like Today I ate a Rainbow on Facebook
Megan says
I've got a 7 year old autistic boy. This kid invented picky eating. It's an every day struggle! Thanks for the great giveaway!
Marisa says
Like copy-kids
Alexis says
Smoothies were a great way to introduce lots of fruits to my daughter. My greatest frustration is my daughter will not eat soups, potatoes that have skins (the best part), mushrooms and onions. All things my husband and I love and all things her baby brother is more than willing to eat.
Jen says
I wish I had tips, I need some. I have trouble getting my 8yr old to eat healthy food.
Beverly says
Liked Copy-kids on FB
Sunni Wallace says
Liked Copy Kids
Anne L. says
Like rainbow!
Cheryl Terry says
I like Copy-Kids!
Kate @GlutenFreeGobsmacked.com says
I am shocked that my daughter is so averse the color green that she will refuse to eat spaghetti if I put too many SMALL SMALL pieces of basil in the sauce! (She can even spot dried basil bits!) I wish my kids would eat broccoli, salads, etc - but nope. The only green they will eat is found in avocados and edamame! Help! (Fruit = no problems, Veggies = picky picky picky! Driving me nuts!)
Robyn says
My frustration is that I work so hard to provide my children healthy choices but once they go to school it doesn't seem to matter. My 6 year old is always bringing home her uneaten afternoon snack (which is always a fruit or vegetable). Her excuse is that someone had a birthday (cake/cupcakes) or that they had a special treat for whatever occasion is happening that day. For the 100th day of school they had a pretzel stick and two doughnuts for the number 100.
Jennifer says
Frustration is...one day my little guy will love one thing and the next day he will hate it. It does not help that dear husband despises veggies and most fruits.
Amanda Bickham says
I have a 2yr old picky eater. I can use all the help I can get.
Julie says
Hiding veggies in everything possible
Holly Briscall says
like rainbow
Anne L. says
My kids usually eat the veggies I give them, but we get stuck in a rut and I forget about so many. I need to really venture out a bit more!
Laura says
I like Copy-Kids on FB
Kailyn says
veggie purees mixed in to things like pasta sauce or casseroles! they blend like in and works like a charm
Beverly says
My children have many food allergies including all nuts. I wish I knew how to get good protein in their daily diet.
Marion says
Like Rainbow
Kim Cleveland says
Like Copy Kids on Facebook
Marisa says
I ask her to just take one bite. If she likes it great, if not, at least she tried it and there's always next time!
Tiffany R says
Like copy-kids
Tara says
Smoothies are a great way to hide veggies!! My daughter who is 6 loves the baby food squeeze pouches too!!!
Brooke Lewis-Slamkova says
The kids will always try something they grow themselves. I make a new food using an herb or veggie out of the garden. I let them harvest it so the get the full impact of eating what they grow. I've never had them turn down anything this way. They even ate radishes I quick pickled. Who knew?
Holly Briscall says
like Copy-Kids
Helen says
I like copy kids
Katie M says
like Rainbow
Marion says
Liked Copy Kids
Kristen says
Thanks so much for continuing to educate this newbie. With our son's recent diagnosis and new diet(low dairy/whole foods)we'll take all of the advice we can get - especially since he's a SUPER picky near-13 year old. I can't tell you how much of a challenge changing his eating habits has been. Tips are welcome!
Laura says
I have three daughters and two of them like completely opposite things. for example, one of them likes raw tomatoes but hates homemade tomato sauce. The other one likes tomato sauce but can't stand raw tomato. Go figure!!
Britney says
Like Copy-Kids
Shannon says
Like Rainbow
Kim Cleveland says
I have two picky eaters and feel like I have tried everything (to know avail). But I just keep trying and keep eating healthy as an example. Would love to try the Copy Kids DVD and the Today I ate a rainbow chart!
Holly Briscall says
My tip would be that not all kids like the same things. My 6 year old loves cucumbers, while my 4 year old doesn't. My 4 year old loves tomatoes where my 6 year old doesn't. It just depends on the child.
Amanda says
My two year old has his phases but I'm lucky that he enjoys his fruits and veggies, that's what most of his snacks are by his choice!
Alexcia says
I have a very picky 5 year old boy, who does not want vegatables..but this mama keeps pushing them!!
Adrienne says
I like to offer a variety of foods and always make sure that a favorite is offered at the same meal as a new item.
Tiffany R says
My daughter has been a bad eater from the day she was born! We are working on her, and currently her favorite food is baby carrots! We are just hoping she will adjust to our new healthy eating lifestyle quickly.
Katie M says
like Copy-kids