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/
Sarah Dale says
like rainbow
Sarah Dale says
like copy-kids
katie says
My toddler usually will want to try something if he sees me eating it first. Even more so if he isn't sitting in his high chair
Tim says
I create a salad and turn the food into tiny bits in the salad.
katie says
"liked" Copy-kids
Sarah Dale says
My three year old will only eat carrots if they are matchsticks which is completely fine with me! Whatever works!
Tim says
like Rainbow
Mandy C says
Like Rainbow on FB
Tim says
like Copy-Kids
Becky H says
Liked Copy Kids :)
katie says
I try to hide veggies by pureeing them in other foods.
Erin Moore says
Like rainbow
Candice Branyon says
Like copy kids
Mandy C says
Like Copy Kids on FB
Becky H says
Liked today I ate a rainbow!
Erin Moore says
Like copy-kids
Mary Fischer says
Cottage cheese and hummus do a wonderful job of "hiding" veggies!
Melissa says
My husband is the picky eater in my family, but I've come to learn if I make something and don't tell him what's in it until after I ask if he liked it, he is usually surprised and doesn't mind the ingredients. However, if I tell him what's in something before he even tastes it, and he doesn't like that idea, he won't even try something.
pt says
Be consistent with your expectations. They must take one bite each time it is offered...if you didn't eat a satisfactory amount at dinner, you may only have an apple or vegetables before bed...
Candice Branyon says
Like rainbow
Becky H says
Let the kids help cook :)
Candice Branyon says
Dont be a short order cook. I find that kids mimic parent behavior, if they see the parents eating healthy and healthy options are available They will eventually come around
Cherish says
like rainbow
Risa D says
Like Rainbow
Michelle Smolowitz says
Like copy-kids on Facebook
Joanne says
My 3 year old grandson won't touch a vegetable. He has eaten apples & oranges only a few times in the past 2 years.
Erin says
like "today I ate a rainbow" on fb
Cherish says
like copy-kids
Erin says
Like "copy kids" fb
Chrissy says
I think the trick to picky eaters is to hide them in other foods. Pizza is great for disguising veggies and fruit pizza is yummy too!
Risa D says
like Copy-kids
Melanie Brown says
I LOVE your blog & it has helped me take the step to making my own snacks, breads, etc...homemade. Thank you! It makes me feel like a better mom :) Knowing my kids are getting whole clean food to eat. Anyhow, my 2 yr. old is picky...and stubborn. So I offer him all of the same food we eat and if he does not like it he can have a whole wheat biscuit or homemade bread IF he takes 1 bite of each item on his plate. This has helped us so much. For me at least I know he is still getting nutrition (bread & milk not great but something) instead of starving, but it also makes him try stuff & then many times he will say "Mommy that is ymmy in tummy!" and end up eating more of his dinner! It doesnt always end this way but we will keep trying!
Jenny says
Like Copy-Kids
Daisy says
Like today I ate a rainbow :)
Emily Porteous says
Like "rainbow"
Lynda says
Lile rainbow
Cherish says
My very picky eater is definitely more willing to try new foods when they are cut in teeny tiny pieces. A fun fork or toothpick helps too! Another thing that helps her is to give her something crunchy to eat right after she tries a new food. She is also always very willing to try anything we have grown ourselves.
Ruth LaBombard says
My kids can't stand squishy textures!
Kelly says
Like Rainbow on Facebook
Jenny says
My 9 year old eats only raw carrots for a vegetable. I've never had a problem with my other children or the children I've cared for. I've tried games, rewards, and sadly even threats, but I can't get him to eat any other vegetable. It's actually hard for him to try anything new.