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/
Brea says
Like Copy Kids
Jessica says
I had my son who has Aspergers help me grow food in our backyard garden. He's 5 now and despite being really picky he does an awesome job eating raw veggies he helped grow! He also likes to pick veggies out at the store to try.
Kristen says
Great site. My kids are all picky eaters, if its green its "yucky". I have trouble making good foids taste good to kids.
Shashi says
Like Rainbow
Brea says
My kids will often try new things if they can dip it in something familiar like yogurt, hummus, or guacamole.
Amy says
When I'm introducing new produce, I always juice it first for my picky eater, with his help!
Diane Pigg says
Like Rainbow
Jennifer Salazar-Mexicano says
I encourage my 2 year old to help me prepare his meals.
Jenna Dahl says
Like rainbow!
Jill W says
Like Rainbow
Shashi says
My 3 year old has become a picky eater. He used to eat everything - he liked variety and trying new food. Today, it is a struggle to get him to eat anything other than fruits. Getting him to drink water is another story. Have gone filling a Nalgene water bottle for him to carry around so that he drinks. It is frustrating when he won't eat.
Jill W says
Like Copy Kids
Jenna Dahl says
Like copy kids
Lena D says
I like "today I ate a rainbow" on FB!
Kristina says
like rainbow!
Anna says
My tip is consistency! Don't give up serving the "good" foods!
Nicole Smith says
"I LOVE rainbow"....
Elizabeth says
I need help in the creativity department! Often I fix veggies the same ways, to make sure I get them on the able, and my kids just aren't interested any more.
Lena D says
I like Copy Kids on FB!
Karie says
I don't try to "force" my kids to eat dinner. Sometimes, it will sit on the table for over an hour until they decide they are hungry enough to go back and eat it.
Lindsay says
Tip: I find that using different fun colored or divided containers and fun food picks helps my picky eater.
Diane Pigg says
I will cut veggies up into small pieces and add to rice. I will cut the veggies up into gradually larger pieces each time I serve. It has helped my boys "grow" into eating almost any vegetable.
Kristina says
Our rule is the child must eat as many bites of something he doesn't like as he is old. So our six year old needs to eat six bites. The size of the bite doesn't matter. Usually they find that they actually like the food but the look or smell of it was off putting. IF they try it and don't like it no problem, maybe next time. :)
Amanda says
I liked Copy-Kids
Anna says
like rainbow
Lena D says
I just keep trying to offer healthy options, and sometimes my 2 year old will eat them, other times he does not. But i am finding persistence is key!
Mariana says
I've started juicing and am able to give my little girl soooo many veggies through juice. I basically add each food group in the smoothie, so I don't have to worry so much about her nutrition.
Kim says
They only have to eat one bite if they think they don't like it, at least to try it.
Brandy Uhlenbrock says
Frustration: I have a hard time getting my little guy to drink enough water.
Abby says
I let my almost-2 year old help me cook and he likes to "taste" just about everything while we are cooking. He even tried to taste raw garlic last week!
Christine says
As the mother of 7, I must confess that on occasion I compare the kids, not just myself to other parents. I have one that is a really picker eater but it is all about the texture, so I find myself thicking things or mashing them so she will eat them.
Jessica M says
I have my kids get in the kitchen and help me cook. I give them choices about what to put on their plates from healthy options. If they help me with it and make choices they are more likely to eat it and have ownership in it!
Sonja says
like Rainbow :)
Janet Gess says
Like Rainbow
Anna says
I liked copy kids
Janet Gess says
Like Copy Kids
Bianca says
like copy kids :)
Melissa Pasko says
Like copy kids
Sonja says
My 8 yo does not like pasta, no matter how I serve it!
donna marchand says
We have a rule that you don't say anything bad about any of the food on your plate, whether it looks yucky or not. And, we all try one bite and if you don't like it, you can leave it.