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/
miranda says
like Rainbow
Tracy says
no suggestions, just frustration. my now 9 yr old daughter still will eat only a few things, she is so difficult to feed! On the bright side, my son was very picky as a toddler, but at 12, he will eat anything I give him and he is very conscious of making healthy choices
Heather says
Liked copy-kids and rainbows!
Tara says
Like rainbow
Kim Larson says
My 2.5 year old son won't eat anything except fruit and bread. I put meat, fish, veggies, quinoa, and a million other things on his plate every single day and he just refuses to eat. It had been months and he doesn't eat dinner at all. My daughter is older and she was he same way. We used the exact sale technique with her and she began eating quickly and now eats absolutely anything at the age of 5. I don't know what to do. He is not growing quickly and I am not just going to give him bread for food because it isn't nutritious. He gets enough to eat, it just isn't the right food at all. I am concerned about long term growth adn health.
Tara says
Like copy-kids
Laura says
My kids are very picky eaters. It seems they don't like anything and tell me that healthy food doesn't taste good. I do get them to eat a lot of veggies but they eat it with not a happy face, lol.
Vanessa says
Like "I ate a Rainbow Today"!
Chelsea Bates says
Like Copy-Kids
Tara says
I blend or shred veggies in whatever I can....Homemade pasts sauce, breads and muffins, berry smoothies... kale, spinach, zucchini and other squashes, carrots work well. I tell my kids they are in there after they taste and love it!
Jamie says
I didn't grow up eating veggies (unless mashed potatoes count). So, it's been hard for me to force my girls to eat their veggies when mom doesn't care for them! But, I've been following this blog for about a year and it has really inspired me to do better for myself and my kiddos. One day at a time!!!!!
Vanessa says
Like Copy Kids!
Nicole says
My daughter is 9 and picky. But it's getting better with age. The one vegetable she likes is peppers. I would never have thought it. So don't assume because a food doesn't seem kid friendly, that your child won't like it!
Vanessa says
I read once that texture is a big deal, which was reinforced in this article! I try to present unlikable foods to my kids in different ways to see if they'll like that food in a specific texture.
Chelsea Bates says
Like Rainbow
Kris S. says
Our son has been a picky eater most of his life but he is more willing to try new foods now that he is older. We try to not make a big deal of it if he refuses to try. If we are going to introduce a new food or try something new we make sure we have one item with the meal we know he likes so he will eat at least one thing that is healthy...which right now is beans...so we have beans as a side with most meals.
Nicole says
Like Copy Kids
Jodi Monroy says
like Copy Kids
Chelsea Bates says
With my 6 year old we always do "adventure" bites. I will put something new on her plate and when she says she doesn't like it before trying it, we say take 1 adventure bite please. Most times she will say she still doesn't like it, but each time she always has to take at least 1 adventure bite! :) We have got her to like carrots, broccoli and other dishes this way.
Melody Moxley says
My brother is a picky eater, and though an adult, is a picky eater. He usually won't eat summer squash or zucchimi if sliced and cooked, but will eat it if pureed.
Cindy says
If it is something that I think that my daughter might not want to try or eat, then I let her help me in the kitchen. Whenever she can help prepare or cook anything, she is always more interested in eating it. I think it also makes her less scared to try new things because she knows what all is in it. I can give her simple jobs like pouring in the water, milk, etc or helping stir.
Jodi Monroy says
I find that if my kids help choose the produce and prepare it, they are much more likely to eat it!
Nicole says
Unfortunately, my husband and I have grown up eating unhealthy. Over the last year, we made the decision to eat whole and healthy, making as much of our meals at home as we can. We both work full time, so it is sometimes hard not to run "out to eat"; but we are getting there one meal/snack at a time. The hard part is getting the kids to switch. My daughter has always been picky with meat and some veggies, where my son has hates every fruit and veggie known to man. Things have gotten better, but I am really working on new ways to introduce foods that are good over the junk that we are used to. Having them involved in the shopping for our food at Whole Foods and farmers markets as well as preparing meals as a family has helped a ton. They are more apt to try it and even enjoy it when they help along the way. It has been a challenge, but so extremely worth it. I will not give up because my family is worth it!
Jessica says
Try, try and try again! Even preparing the same thing a different way works somtimes!
Michelle says
I have an extremely picky 3 year old. What has worked well for us on the odd occasion is that if I'm happy my son will eat his dinner more willingly. Doesn't work all the time. Our biggest accomplishment was when he ate my BLT pasta. It had spinach, yellow and orange peppers, onions, mushrooms, bacon, and tomatoes. He ate it all up!!!
Elena Jones says
like rainbow
Elena Jones says
Like Copy Kids
Karen DeMamiel says
My son is really picky. I tell him if he eats his vegetables at home then when he goes to Grandma's ( disneyland, birthday party, etc) then he can eat any treat he wants. He is 6 and I have explained that if he wants yummy party food , or cookies at grandmas, he has to eat well at home. It is working!! now if only my 2 year old could understand that.
Loni B says
like Rainbow
Alison says
Also, like Rainbow. What a great, cute idea!
Loni B says
like Copy-Kids
Shelley says
I use the old stand-by "no dessert until you finish your veggies". For dessert I let them have any fresh fruit with whipped cream.
Anne says
When my 7-yr-old was a toddler he ate everything! Then at about age 5 he lost interest in almost all the vegetables he used to eat. Now I find myself looking for new strategies on how to introduce, or rather reintroduce, new foods, that go beyond simply trying over and over and over again. Thanks for the tips, I'll try just a smidge tonight.
Loni B says
Dipping, dressing and helping are my tricks. Three of my four kids like veggies and they all love fruits. I have made some conncoctions of the years trying to use as many natural ingredients as possibly when making the dips or dressings. I have also found if they help me plan meals, decide on lunches or help make/bake or put together they are more eager to eat because they helped!
Elena Jones says
I have a 5 month old right now... but I am looking forward to getting some tips so that he won't be a picky eater!
Cali says
Nobody warned the most difficult task of motherhood would be to deal with my picky eater!!! We've tried charts and reward systems to no avail. What seems to be the least stressful for ALL OF US is the one bite rule. He never has to eat it, just taste a bite then he can eat something else (healthy choices) he likes.
Kristen says
I liked Today I Ate the Rainbow on Facebook
Linda Ott says
My children eat more different kinds of fruit than I do! Vegetables, however, are a different story. My daughter will eat them only if they are drowning in ranch dressing, which I rarely allow. I keep putting the vegetables in front of her, though, hoping that with enough exposure and a little bit of maturity, she will begin eating them.
Kristen says
liked Copy Kids on facebook
Wendy H says
Like Copy-Kids