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/
Britt Nowak says
Like today I ate a r
Linda Edwards says
Like rainbow
Elizabeth Batten says
*copy-kids
Like rainbow
Beth says
Tip - Don't give up, if they say No one day, try again the next. Eventually they will try it and will have an honest opinon.
Dawn says
My "favorite" frustration is finally getting one of the children to try something new and then they say "Mom, this is good but I don't want to eat anymore." Seriously? Its good but you only want that one little nibble?!? Of course, I just smile and say "Thanks for trying that. We'll have it again sometime."
Doreen O'Donnell says
like Rainbow
Britt Nowak says
You can put so many fruits and veggies in a smoothie. My latest was pineapple, banana and sweet potato. My daughter isn't too picky but I like to sneak the veg in as much as possible.
Doreen O'Donnell says
like Copy-Kids
Elizabeth Batten says
Like copy-cat
Erica says
Ill sometimes have my son try a food by just licking it.
Linda Edwards says
Like copy kids
Leslie says
Sometimes even making up a silly name will get my kids to eat something. Like
'Party time chicken' or 'super special surprise'. I'm amazed at how it usually works!
Doreen O'Donnell says
My kids seem much more likely to try something when it's on a stick! We buy wooden kabob sticks and whether it's fruit, cut up veggies, or cubes of meat once they are served kabob-style the kids will try it!
Jessica says
My daughter is always more open to trying new foods that look "different" than what she's used to if she is involved in the cooking/prepping process. Lots of times when helping me to make dinner she starts "sampling" the items we are cooking with, then when she sees it on her plate a few minutes later its not so new and we skip the dinner table battles over having to try a bite!
Tiffany says
Like copy-kids
Elizabeth Batten says
My daughter only wants peas and corn. Having a tough time with this!
Debra says
like rainbow
Carrie Sullivan says
Like Rainbow
Alicia Brown says
love your input and ideas
Tiffany says
I don't make separate meals. We all the the same thing and if they don't like it too bad. I don't make things they hate anyways.
Kara says
Like Copy kids
Linda Edwards says
Thanks for these tips. All I can seem to get my picky eater to eat is hidden spinach, or spinach and cheese dip. I can't wait for her to expand her horizons (but Im still working on expanding mines too!)
mandi says
like rainbow
Carrie Sullivan says
Like Copy Kids
Carol Fearn says
My child has had done oral motor difficulties, so texture has always been an issue!
Kristen says
Like copy kids!!!
mandi says
like copy kids
Carrie Sullivan says
Tip: Serve food in a "cute" way and DO NOT quit offering just because they won't eat it one, two or a dozen times! Also, let them see YOU eating it. Example is the best enforcer! :)
Kara says
Like
Beth says
Mine is picky AND stubborn--would rather go to bed hungry than eat some nights!
Heather Davis says
Have 2 picky eaters in our house. The 3rd child will eat anything and frequently outeats her 2 and 5 year old siblings. Ugh, we try... I thought it was victory that I got the 5 year old to eat Subway. She did take the meat out but whatever...
Juliana says
I was a very picky eater as a kid and still am in some ways. Since my daughter started table food my husband and I have made many, many changes to our eating habits and are doing our best to lead by example.
mandi says
Our toddler loves soup of any kind so we put lots of veggies that he wouldn't otherwise eat into flavorful homemade soups or chilis (broccoli, okra - yes okra, squash, etc.) and he eats them up by the bowlful!
Kara says
Have them help you prepare food! It's more interesting to them if they have helped in the kitchen before meals!
Meg says
Don't offer snacks all day so they will be hungry at meal times. Also, relax - putting pressure on the kids makes them more resistant. Sometimes a kid will skip a meal if they do not like the offering, assuming that you regularly offer varied healthy food and they don't have medical problems, they will be fine. With meal skipping and no snacks, you can be sure they will eat the next meal.
Kristen says
My daughter has a hard time with certain textures. I just keep offering, and hope she will outgrow this phase soon!
Alie says
I think setting an example is great. When my 2 year old sees me eating something, he usually wants the same thing. This is great for me b/c it forces me to eat healthier. Also, when he's resisting food, I usually tell him "I'm gonna eat your (broccoli..for example)" and of course he then wants to eat it b/c it's HIS.
Liz C. says
My two older kids (9 and 6) refuse to eat most vegetables and fruits! (My 4 year old asks for beans for a snack and has no problem trying new things and eating her fruits and veggies!) My son has finally gotten o the point where he will occasionally at least TRY a vegetable but usually says, "it's just not my thing yet." Both are active and healthy but the vegetable thing especially frustrates me because they ate them when they were toddlers! I just keep introducing them over and over and hope and hope! I need new tactics!
Rebecca Ormonde says
MY 19mo old daughter will not eat thermals I prepare! So frustrating. Te thing that makes me feel better is that I make organic smoothies so she gets her fruits and veggies in!
Renee K. says
Like rainbow