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/
Sharon says
I have a 20 month old who is intolerant to something and has been diagnosed with failure to thrive. After seeing a pediatric gastroenterologist and having multiple tests and even biopsies done they still cant figure it out. So i am doing the eliminatiin diet with him and finding foods that he can eat, that he likes and is a texture he can tolerate has been challenging. Thankfully he will always eat avocado. Ive just had to be very creative with it. Even making chocolate pudding with it, he loves it!
Martha says
I do not have a picky eater, but my nephew is and would love a copy of both (and I would keep the gift card:). THANKS and LOVE your website!
Jessie C. says
like Rainbow
kristen b says
i liked copy cat kids! on fb
Jocelyn Hubbach says
"like Copy Kids!!!"
Jessie C. says
like Copy-Kids
Sandra T. says
Like rainbow!
Jessie C. says
I sneak veggies into fruit smoothies
Sherry Chinn says
I liked rainbow on fb.
Meg W says
Liked rainbow
Jill says
like Rainbow!
Sherry Chinn says
I liked copy kids on fb.
Amber Berman says
Like copy kids
Juanita says
Like Rainbow
Jill says
like Copy-Kids!
Jocelyn Hubbach says
Regarding my picky eater, we make her try at least 1 bite of whatever it is that she swears she "doesn't like". We remind her that she didn't know she liked ice cream until she tried it! In addition to that, I have started to arrange foods on her plate in pictures of rainbows, smiley faces, houses, flowers, etc.... adding in 1 new food somewhere in there (a little work but worth getting in healthy food).
Stacie says
Like Rainbow!
Amber Berman says
Like Rainbow
Juanita says
Like Copy-Kids
kristen b says
its funny because my lil man will try something new once love it and then the next time he tries it supposidly doesnt! he'll make a face like "eww" after he's had it previous and liked it!
Meg W says
Liked Copy Kids
Amber Berman says
My picky eater is actually my boyfriend! Ha. He will NOT eat most veggies, thinks organic food is for hippies (especially almond milk, which is the only "milk" I use), and complains about 90% of the meals I make but then of course loves most of them after he actually tries them. I like to tease that he's worse than any child.
Jill says
i started drinking protein (more of a whole food/vege/fruit supplement) shakes with fresh fruit in them and my son loves them! i make a big deal out of sharing some of 'mommys drink' and he slurps it down!
Karen says
sneak veggies in fruit smoothies!
Stacie says
Like copy kids!
Deanna says
I only cook one thing - I don't cook separate dishes for my daughter and my husband and me. Sometimes a dish might not be a favorite, but that's okay. Also, every once in a while my daughter (just turned 2) will go through a phase where she doesn't want to eat something (even things she ate without a problem many times before). I don't make a big deal out of it - just keep on offering it and future meals.
Sherry Chinn says
Frustration: Trying to get my son, who is 9 years old, and has always been picky to try and like new foods that are healthy and also deal with dietary allergies and restrictions (feingold). It is a huge challenge getting enough fruits and veggies into him. Also, trying to find easy things to prepare for him when my husband is traveling and I have a busy, active 2 year old underfoot, who will eat just about anything I give her, thankfully, for now anyways!
Karen says
like Rainbow
Meg W says
I have one picky eater. He is not usually a veggie man but he loves dehydrated kale with olive oil and sea salt chips!
Jill I. says
My I let my son pick out something new to try at the grocery store. The last time he picked asparagus, and he ended up loving it!
Matt Harris says
Like Rainbow
Karen says
like Copy-Kids
Chery lTomas says
I try to sneak flax into their cereal, but they notice everything. ;)
Chrissy says
Like Copy Kids!
Stormy Chapman says
Texture is the most frustrating for me!!!:) Thanks so much!!!
Matt Harris says
Like Copy-kids
Chrissy says
Like Rainbow
Juanita says
My dd is 2 and at the control stage. So I'll put food on my plate only, and then only give her a bite when she asks. And so far she has always asked for more. I have to learn not to take it personally.
Monica Leonard says
Our picky eater is the youngest of 4 and he is 6 years old. He won't touch a veggie- not even a potato, but he will down a pure fresh juice from our Breville like nobdy's business. Carrot/beet/broccoli/cucumber/sweet potato/spinach/dandelion greens, you name it, he will drink it. In the meantime we feed him (& the family) a Weston A. Price diet and he's healthy and hasn't been on antibiotics in years! They eventually grow out of it. Patience and offering some at evvery meal is key.
Jill I. says
Liked Today I Ate A Rainbow.