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.
Want to Save this Recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get great new recipes from us every week!
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/
Sam says
She lives it if I feed her and tell her to close her eyes! My 9 month old loves to feed herself so I will put the puréed food on a spoon and hand it to her. Sometimes I help guide it her mouth but let her feel like she is doing it!
Sara Courtney says
like Copy-Kids
Jessica Zehel says
like Copy-Kids
Amy Ellebrecht says
Like Copy-kids
Tracy says
I try to let my kids help prepare meals as much as possible. Also, I don't ask them to eat a fruit or veggie with each meal. I ask them which fruit or veggie they will be having.
Martha says
like Rainbow
heather says
My picky eater eats nothing... literally.
Sarah says
Like Copy-kids.
Nicole Palumbo says
I don't have many tips because there's not much that's worked for me so far. I've had some success slipping in nutritious fruits/veggies in the juicer with an apple. It's the only way I can add variety to a somewhat limited diet. I'm keeping my fingers crossed that we will make progress a little at a time :)
Jessica Zehel says
Getting kids to try any vegetables! So frustrating!!
Sara Courtney says
In our house the rule is you have to try every food on your plate at least once, every time it is served. If you don't like it you do not have to eat it. This works well, our daughter will try something today and not like it but if I serve it tomorrow she will try it again and usually she likes it.
Amber says
For the longest time my 20 month old would not eat the food I put in front of him, however he would eat off my plate, even though it was the exact same food. I finally started putting an empty plate in front of him at meal time and sitting down with my full plate. I would start eating, ask if he wanted some, and then put food from my plate onto his and he would eat.
Aimee says
I incorporate and sneak healthy foods into foods they already like. I also make sure and pick my battles, so that preparing and eating healthy foods remains a fun, positive experience. Sometimes, because of this, they will now choose to try a new, previously shunned, food of their own accord.
Martha says
like Copy-Kids
Melissa says
I like today i ate a rainbow on facebook.
Elizabeth Costarakis says
I like Today I Ate a Rainbow on FB.
Mandee says
I always try to Remember to give them really small portions. There's something about the feeling of success when they eat all of their food, and usually they want more.
Amy Ellebrecht says
I have one picky eater and my other will at least try almost anything. Can't wait to read the comments for some suggestions.
Elizabeth Costarakis says
I like Copy Kids on FB.
Missy says
I like I ate a rainbow on Facebook
Melissa says
i like copy kids on facebook.
Sarah says
Like Rainbow.
Elizabeth Costarakis says
My frustration is that my son used to eat everything and anything I put in front of him. Now, at 4, he wants nothing to do with most foods I serve. We don't buy processed foods for the most part and everyone tells me that eventually he will eat, but I worry about him getting enough energy to keep his crazy, busy body going.
Megan says
I mix veggies into everything we make. No choices for those!
Missy says
I like copy-kids on facebook
sara s says
When my kids are offered a food they are unsure about they are free to say "no thank you" respectfully, and then we don't really make a big deal about it. A frustration though is when they are served something I know they like, but one sibling says "no" and then the other siblings follow course.
Missy says
Keep putting the food on your kids' plate! Even if you have to throw it away, put it on the plate! If the kids continue seeing the food on their plate and that you're eating it, they'll eventually come around.
Christina says
My kids have to take at least one bite of something new. It usually takes 3-4 tries but they come around. My son loves broccoli after swearing he would never ever survive eating it the first time. But, he also has tried mushrooms and bell peppers many times and cannot stand them, so we allow him to pick those two things out. I don't expect him to love everything; it's all about balance.
Beth G says
Liked Rainbo
Melissa says
My biggest frustration with my son is that one day he'll eat something (a vegetable or fruit) and then the next day he'll act like he hates it. ugh.
Dawne says
I made short rib beef ragu and food processed the sauce so my picky eater never knew what goodies were in the sauce.
Cass Beck says
like copy kids on fb
Carrie says
Frozen peas are a big hit at my house!
Cass Beck says
like rainbow on fb
Jen H. says
Smoothies & eggs are the best way to hide foods in this house. I liked Copy Kids on Facebook & Today I Ate A Rainbow!
Tricia Allison says
like rainbow!
Nancy Lueck says
I was driving the car pool kids home yesterday and one of them said to me "GMO food is BETTER cuz its disease resistant" I just looked at him and said "You really need to google GMO" Some kids need to be a little MORE picky if you ask me.....
Beth G says
2 children who like different things is very frustrating. But the 2nd child has texture issues so refuses to eat beans or veggies. He will try things only to spit them out. I'm just learning to relax about mealtimes and just provide a well balanced meal. It helps me not freak out or get upset when they won't eat what I've made.
Sam says
Like copy-kids
Kally says
Like Rainbow