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/
Nancy says
like Rainbow
Heather says
like copy kids
Esther says
My nephew is the pickiest eater I have EVER met. When I tell him he has to have at least one bite, he will take the tiniest tyniest bite he can manage. So I like the idea of just introducing a really small portion :)
Melissa D says
I like rainbow
Kim Rice says
Like "Today I ate a rainbow!"
Deb says
We serve ranch dip with almost every vegetable.
Susan S says
Dinner rule 1 - you eat what is served which will always include something they like if there is something new. Dinner rule 2 - you must try the something new (at least 3 bites) before you can have seconds of the something you like.
Helen says
I think the best tip is don't give up. I have been spending endless hours trying to make fresh, non-processed meals and for almost a week straight my kids went to bed hungry, refusing to eat. On the positive side, my 4-year-old now eats lettuce. It's the little vistories that keep me going. Thanks for the tips!
Heather says
Simple - we don't force her to eat something if she's not into it. She gets a balanced diet throughout the entire week afterall & is her own judge of if she is hungry. We have found that at 15 mos old she thinks all foods are more interesting when on mom & dad's plate or in using our "big" spoon instead of her own - (even if she has the exact same thing!) so even if she refused from her plate, we are often surprised that when we excuse her from the table, she ends up in one of our laps "co-eating" and sharing our dinner! We've found that relaxing in this way in the part of the day she's stir crazy after being in the car on the way home keeps the battles away and she ends up eating well in the end.
Beth Harder says
like Rainbow
Melissa D says
I liked copy kids
Debora B says
like rainbow
Heather says
try, try again - with a nonchalant this is no big deal smile.
We have a one bite rule for new foods. If they try one bite and don't like it, I'll let it go (for that day, but I do try again down the road). Half of the time they like it and eat it.
My kids recently were not keen on a bowl of cooked cabbage, but I mixed it in with homemade turkey vegetable soup and they gobbled it up.
Kim Rice says
Like Copy-Kids!
Kim Hutcheson says
like rainbow
Samantha F. says
Liked today I ate a rainbow
Melissa D says
My 9 year old daughter will only eat 3 fruits and 2 vegetables, but on her own terms. Getting her to try something new is frustrating because she automatically says she won't like it before tasting it! I get it because I was picky but its still not easy!!! I figure I will just keep trying!! I ended up just fine.....
Debora B says
Like copykids
Kim Hutcheson says
like copy-kids
Claudine says
I made Party Pancakes with spinach which I told them was confetti and only for special occasions. They LOVED them!
Christine C says
I keep trying by putting one of many things on my 3 yr. old's plate. She then doesn't seem overwhelmed if it is something new... It recently has actually been getting better- here's to hoping :)
Beth Harder says
Like Copy-Kids
Briety Spillane says
Like Rainbow
Kim Rice says
These are great ideas! When my two year old won't try something I'll say "ooh it's so good! (salute to Mr. Food!)" and eat it myself being overly dramatic. Next thing I know she's all about it being hers. Sometimes things still wind up on the floor but we're still having fun getting her to try!
Samantha F. says
Like copy-kids
Tanya says
My daughter will eat vegetables for a whole week and then the next week she turns up her nose to them and carbo loads instead. She is so fickle!
Jane C says
My frustration is the sudden dislike of foods he did recently like.
Kim Hutcheson says
My biggest frustration is trying to get my active, strong willed boys (aged 5 & 10) to just sit still long enough to eat anything - let alone something healthy that they don't even want to try. When I started to read #2 "be creative" my first thought was "great - more tips based on quiet little girls behaviour - not applicable to boys". But then I kept reading about "go easy" and "keep calm" and started feeling less stress about getting my kids to eat healthy. I assume that by the time they become teenagers they'll eat anything and everything so I will just need to keep my fridge/ cupboards well stocked with healthy food.
Debora B says
Eating like a dog, or a dinosaur adds a bit of play to the game. We also have utensils that look like construction equipment. My son loves playing with/eating with those!
Crystal says
My one-year-old gets food introduced to him several times.
Briety Spillane says
Like â€Copy-Kidsâ€
Kristen says
My son is 10 and has been a picky eater since table food was introduced. He still eats from a divided plate which reduces the stress of foods being mixed and is more willing to try something if it isn't contaminating his other foods. When I make a casserole type dish I just save some of each of ingredients that he does eat and keep them plain. He actually made a New Years resolution this year to try a new food each month! Maturity helps a little I guess!
Samantha F. says
When I know we are serving something my daughter has never had I always serve it first so she is more likely to try it before she fills her tummy with her favorites,
Esther says
Liked Copy Kids
cate says
Former picky eater...don't force your kids to eat! Eventually, they'll figure it out :)
Elisabeth says
Like rainbow
Ericae says
Like copy kids
Casie C. says
Liked Today I ate a Rainbow on FB
Cindy Little says
My son is almost 2 1/2, and he is so much pickier than my daughter ever was! Thanks for the encouragement to just keep trying. It's good to know he's not the only one throwing food on the floor!
Christina Burrell says
I find that if my son helps make the dish he is more likely to eat it.