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/
Shelley says
Like rainbow
Wendy H says
I came up with a list of dinner-time rules. One of the rules was that I let my kids put their own food on their own plates. They had to take some of everything, but got to decide how much. I talked about how much food costs, and that some people have nothing to eat. Then told them that when they didn't finish their meal, they would have to put 50 cents in a jar, and when the jar was full, we would donate it to Kids Against Hunger. They didn't want to part with their quarters, so they started to eat...and realized that food tastes good!
Shelley says
Like copy-kids
Kate says
We slowly made the change to real food, one thing at a time. I go to the grocery store without the kids when possible and I include them in the cooking. So far they don't miss the junk!
Stacy says
Its frustrating that buying healthy foods is so expensive.
Alison says
I have my 3-year-old help me cook! She loves it, and we both wear our aprons. She's 100 x more likely to try something she had a hand in making.
Jesse says
I raised 2 kids at the same table and one is an adventurous eater and the other is super picky. Tried an "I Tasted A New Food" sticker chart that worked for a little while. Trying anything new is a huge deal.
Michelle Smolowitz says
Liked Today I Ate a Rainbow
Kathy says
Like rainbow
Our four year old helps to plan the menu.
Kristen says
I try to mix something new with something I know they like.
Kathy says
like Copy-Kids
Started to give her the choice if having raw cooked or frozen veggies.
Heather says
My 3 year old doesn't want to eat anything green.
Forest says
My two year old is a Type 1 diabetic and thus, getting him to eat is even more important. I have found that his pickiness is lessened by giving him choices. A few cut grape tomatoes, some peas, cooked carrots, a few crackers, some ranch, etc.-- the more SEPARATE little options the better. He is doing very well and we cook almost exclusively from scratch. :)
Deanna says
Since my son was born, I have included him in gardening. He had his own garden at 2 and eats kale, spinach, tomatoes, cucumber, every type of herb, beans, peas, etc.....I think this has helped him to love vegetables.
neely says
I like to make things "dippable". My kids love playing with their food.
Kathy says
We always make there is one thing on the plate that we know our four year old will eat.
Sara Smith says
Like rainbow
Diedre says
3 yr old will only eat a few things and NO veggies (tried all different ways) unless hidden in muffins, pancakes, waffles. I do all the things they say - take to grocery store, farmers markets, tell stories, show the food, have him cook with me, etc, etc. I just keep trying. Only likes bread and carb items. No meat, rarely pasta. I am so frustrated.
Kim says
I especially like the Today I Tried chart. Thank you for the link!
Lori K says
I have 3 picky eaters, it seems like none of them like the same things, so dinner time is always frustrating... we ask them to at least TRY a food they "don't like" and in some cases will let them spit it out if they dislike it (gives them more incentive to at least put it in their mouth).
Sara Smith says
Like copy kids
Heather says
Liked Rainbow!
Krystal says
Little kids can only eat the foods that are available to them. If all the options are healthy you have won half the battle and can then focus on expanding tastes and achieving balance.
Sara Smith says
My 2 yr old will eat Greek yogurt if I freeze it in little drops like dippin dots
Jenny says
I have one of those "how could he keep growing" when he doesn't eat kids. We'll just keep trying
Heather says
Liked copy-kids!
Jenny G says
I "like" Today I ate a Rainbow on facebook.
Rhonda says
Like/ LOVE Rainbow!
I find its easier to feed picky eaters when I don't stress how healthy it is! I just talk about how yummy it taste!
Jenny G says
We have just recently started the real food lifestyle. My kids have been picky for a long time. But I have found if I make them a part of the cooking process in any way, they are curious and will try everything we make (and usually really love it!).
Halle says
I like Copy kids on FB!
Natalie S says
like Rainbow
David Blair says
There is allot of cost in eating well. Especially if you want to do it right.
Natalie S says
like Copy-Kids
Natalie S says
My tip is to tell your kid if she doesn't eat her yummy broccoli then you will. As you go to take a bite of her broccoli, somehow she will suddenly want it!
Heather says
My son has been picky since birth! He is brave enough to try different foods, and has a good attitude about trying new things, but getting him to actually consume more than 1 teeny tiny bite of any veggie is near impossible. Mostly he eats bland foods/white foods. I need help here!
Jill says
I find my girls are more likely to eat something healthy if they help me pick it out at the store.
Jen K. says
liked Rainbow on FB
Angela C says
I've purchased the smoothie molds you use on Amazon since my kids are anti - green veggies. So far I've done just regular fruit smoothies with wheat germ & oatmeal. My next attempt will be with kale or spinach.
Jen K. says
liked copy-kids on FB
Elena says
like Rainbow