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/
Julie says
Keep trying foods in different ways (on a toothpick or skewer, frozen, in smoothies, etc.). Talk about how we need to eat lot of fruits and vegetables in different colors and make most meals contain both. Pack fruits and vegetables in a snack bag, rather than crackers for your on the go snack. My kid's favorites are apples and cucumbers.
Alli L says
I like Today I Ate a Rainbow on Facebook.
kristen says
I have a mini food chopper that is my saving grace for getting veggies into ME, a huge picky eater and my kids. I chop carrots, celery, red peppers, onions, spinach, parsnips etc. and add them into soups, chili and ground meats for argument free veg eating. I find that anything that is small with no texture or volume is easy to sneak in :)
Anne says
Like Copy-Kids
Jamie Marsh says
I liked Today I Ate a Rainbow on FB!
Amber says
Like copy-kids
Meredith B says
I try to add purees (fresh if I have them or babyfood in a pinch) to everything. Favorite go-to is squash, carrots and sweet potatoes (perfect for tomato sauce, mac & cheese).
Alli L says
I like Copy-Kids on Facebook.
Jessica says
Get excited about new foods you're serving your picky eater. It's contagious!
ceri says
Don't be afraid to put it on the plate or even (gasp!) throw it away/waste. Too many parents just don't try to give new stuff out of fear of wasting.
Jamie Marsh says
I liked Copy-Kids on FB!
Alli L says
I just keep offering a variety of foods. We have a rule in our home-must take 3 bites of something everytime it is offered. I after 10 times offered, they don't like it, the they are not forced to eat it. After about the 5th time, they usually end up liking what I offer.
Also, my 7 year old helps me cook and make up recipes. She loves eating her creation.
Amanda says
I always make sure I'm eating what I expect the kids to eat! Sitting down for a meal together helps a ton with picky eaters!
Anne says
Like rainbow
Jamie Marsh says
My daughter loves muffins, so I've been finding and making new muffin recipes that have "hidden" veggies in them (carrots, butternut squash, zucchini, etc.) along with lots of whole grains and fruits as well and she LOVES them. Even my husband likes them, actually, so I have to remind him that they are mainly for our toddler and not just for him or he would eat them all... ;)
Stephanie Hanes says
I LIKE Today I Ate A Rainbow on FB.
Anne says
I have done rainbow weeks: so one day will be a yellow day, and we may have Mac and cheese, but also a yellow veggie and a yellow fruit. They pick the color of the day, and get excited to think of a fruit and veggie in that color.
Katie says
My 3 year old daughter will eat broccoli in any form once I started calling them trees. I don't know why, but she thinks it's really funny.
Mary says
like Rainbow
Melody says
I have a daughter who won't even drink green smoothies, but I freeze them in a popsicle mold and she gobbles them up!
Andi @ Estella's Revenge says
Like I Ate A Rainbow
Amy says
Every time we take a bite, we discuss what the new shape looks like . . . i.e, the food could transform from a car to an animal to a tree!
Mary says
like Copy-Kids
Andi @ Estella's Revenge says
Like Copy-kids
Brooke S says
like rainbow
Beth says
Like Copy Kid
Natasha says
I've "hidden" fruits and veggies in muffins which is seldom detected. However, my kids are SO picky it's hard to find enough meals to satisfy everyone and still have some variety.
Andi @ Estella's Revenge says
Great tips! I have found that it's usually a texture issue for my son. I recommend juicing or pureeing "bumpy" vegetables if your eater is picky like mine.
Mary says
I am frustrated because she absolutely refuses to try new things, even with bribery and attempting to hide it!
Julie says
Like I ate a rainbow
Stephanie Hanes says
I LIKE Copy Kids on FB.
Brooke S says
like copy kids
Lauren Miller says
I liked Today I Ate A Rainbow on FB!
Cami says
Trying to be creative while presenting foods helps with my kids.
Julie says
like Copy-Kids
Lauren Miller says
I liked Copy-Kids. It's a really informative site; thanks for recommending it!
Brooke S says
My tip-have the picky eater help out in the kitchen, sometimes curiousity gets the best of them and they may try something with an open mind.
Stephanie Hanes says
I've never given my kids the option to be picky about meals - what's on the table is what they eat. The problem I have now is that they will eat a bite or two of dinner, say "I full", and then beg for a snack right before bed. So I am trying to offer healthier snack options or simply reheat the dinner they barely touched for "snack".
Christin says
I love these tips. :)
Karianne says
like Rainbow