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/
Jennifer Orozco says
Like Copy Kids
Karyn says
My frustration is that my 10 yo son likes eating healthy food but is getting made fun of at school for bringing it and he no longer wants to eat it there
to avoid being laughed at.
Kandice says
Like rainbow
Rachel H. says
Like copy kids:)
Taylor Woods says
I don't have kids but my husband is a picky eater. Since his thing is texture - I try food in differant forms. It seems to do the trick!
Elisabeth says
Like Rainbow!
Cheryl says
Like Rainbow
Ivanna S says
like Rainbow
Kandice says
Like copy kids
Rachel H. says
My 3 year old loves the 5 colors rule, so I always try to have at least that many colors on his plate at meal time:)
Elisabeth says
Like Copy Kids!
Ivanna S says
like Copy Kids
Jennifer Orozco says
Like Rainbow
Cheryl says
Like Copy Kids
Yvonne says
It is true that you have to keep offering the new food, even if a small bit sits on their plate for 11 times. I also agree that when kids have a hand in growing, purchasing or preparing the new food, this will often lead to trying it.
Cheryl says
I just keep serving a food until they eat it!
Elisabeth says
Unfortunately, I have NO tips, as my 1 and 2 year old are quite picky eaters! However, my frustration is that one day my children will be very interested in a particular fruit/ veggie...so, I will buy more of that food. Then, after I've stocked up on that food, they refuse to eat it.
Erica says
Liked Copy-Kids
Ivanna S says
I get my son to eat certain veggies (spinach and brussels sprouts in particular) by roasting them with bacon!
Jennifer Orozco says
My 16 month old used to eat all sorts of veggies but now she will only eat peas. I'm happy that he will at least eat those. She also used to eat anything and everything but some days she just doesn't want things that she ate the week before. It's all about her mood. I never show her my frustration I just go with the flow.
Rachel H. says
Like Rainbow
Pennie says
My little one is only 12 months so we haven't hit any picky eater issues yet - but while she'll still try anything - I'm giving her lot of different taste and textures.
shanna says
My kids won't eat anything green except pesto....strange I know, so I add chopped spinach and broccoli to the pesto and serve it over a brown rice tubular pasta. For my 17 month old I even shove peas inside the tubes and he doesn't even notice.
Karyn says
Like rainbow
Trina says
liked Today I ate a Rainbow
Shannon says
Like rainbow!
Susan says
My kids more veggies when I make a veggie tray with hummus (or other dip) and offer it as an appetizer. I usually let them stand at the kitchen island or eat it from the coffee table which makes it even better :)They fill up on that first and eat way more than if I just put some on their plate!
Trina says
liked Copy Kids
Karyn says
Like copy kids
LacyJane says
Some where along the way I failed my daughter, she used to be an adventerous eater, now she is EXTREMELY picky. I try serving new foods which she touches with just the tip of her tongue and says "EWWW!". Hopefully I can stay strong and keep on the correct path and keep serving real food!
Shannon says
Like copy kids!
Nicki says
Like rainbow
Tracey says
My favorite tip is serving a new food with other familiar foods. That's much easier than putting something new out there all by itself.
Nicki says
Like copy kids
Jennifer says
Liked Copy Kids FB
Trina says
My almost two-year old just rejects new foods without even putting them to her lips to taste them! Having trouble coming up with a tip, but I would love some help to encourage her to try more foods!
Tamara says
I can't get my 8 year old son to eat any meat that isn't chicken. So I've started telling him EVERYTHING is chicken - including fish and turkey. Dishonest? Yes. Does it work? You betcha!
Karen says
'liked' Copy Kids
Shannon says
I'll sprinkle flax meal or wheat germ on the girls yogurt or cereal, I just tell them it's cookie crumbs...so my advice? lies!!!! They work :-)
Lkhalsa says
Not sure how my son became a picky water I never catered separate meals for him. But he is. At one point he stopped eating go to meals like burrito, pbj and noodles ! One redeeming thing he loves grilled broccoli and kale. I sigh with relief seeing him dig into a huge bowl :)