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/
Jessica Butts says
I'm don't have children of my own, but when I am feeding children or someone who is a picky-eater, I "cover" the veggies by adding cheese or making veggie muffins! Most of the time, they never know that they're eating veggies until I tell them!
Melanie Mc says
like rainbow
Suzanne says
Like Rainbow!
Laura says
Just keep trying to serve healthy food and don't assume that the kids won't eat it... I sneak vegs in smoothies too.
Wendy says
Like Rainbow
Sara says
I'm always amazed at people who say "my kid won't eat healthy" we decide what comes into our house and what food is available. Kids love to try new things and put stuff in their mouth. Give them three options that are all good choices. They get to pick which one they want and they still get something healthy.
Melanie Mc says
like Copy-Kids
Suzanne says
“like Copy-Kidsâ€
Melanie Mc says
Be conscious of what your are purchasing and bringing into your home, and that will definitely affect what your children have access to, as far as healthy food.
Suzanne says
I like cooking so I serve lots of new dishes but try to keep the flavors mild so they cant say it's too spicy, etc. I also keep some pureed cauliflower, carrots, sweet potato or pumpkin in the freezer (1/2 c muffin tin servings) to add to things like mac and cheese and spaghetti sauce... they think regular mac and cheese isnt saucy enough without it! ha!
FREDDY T says
My kids have been vegetarians for years now. My son orion still is a picky eater, though he does love his veggies and fruits, there are times when he just will not eat the healthy lunch or dinner that he is given, even if he likes it or has eaten it in the past. he usually likes his pb&j like most kids, though it is home made. mind you he is three!! or will be in 2 weeks. my daughter on the other hand, she's 4, loves anything and everything you will give her and will at least try something new. it can be frustrating at times to have to make two meals, but as long as they are eating healthy and i am teaching them healthy eating and living then that's all that matters. i just have to remember....he is three!! and eats way better then some adults i know!!!!!!
Jessica Butts says
Liked Today I ate a Rainbow
Tabitha says
My daughter is great with fruits and most veggies, but main dishes are an issue for her. There are a few things she loves and she has no interest in eating anything else.
Tabitha says
My kids have to at least try whatever is on their plate before they get seconds of a favorite food like bread or fruit. Usually they end up eating most of it after they try it.
Jessica Butts says
Like Copy-Kids
Barb says
I told my 4 year old that dinosaurs ate trees and since she looks like a dinosaur to broccoli, she gobbles it right up :)
Cori says
Like Rainbow
Cori says
Like Copy Kids
Cori says
No meat & now switching to gluten-free we have lots of frustration around here! My daughter will try almost anything & say I didn't like it but I ate it anyway. My son on the other hand will not eat it, then cry all evening that he's starving. We try to make sure to have salad with every meal & they can have unlimited salad but its still frustrating he will barely try it.
Anne says
Always have fruit in the baby bag when out and about, if it's the only option that's all we have to snack on :)
Stephanie says
I grew up as a picky eater, so I find myself on both sides of this fence. My advice would be to not make food an ordeal or a punishment. I love Lisa's advice to make dinnertime fun. Kids will eventually come around if you are patient and persistent, just don't blow it out of proportion!
Sara Stewart says
like copy-kids
Wendy says
like Copy-Kids
Sara Stewart says
like rainbow
Allison says
My picky eater does much better if I tell him a story about an animal that would eat whatever it is we are eating. So far, stories about rabbits have helped us with all of the veggies :)
Michelle L. says
I've never forced my kids to eat anything, but they did have to take a taste of whatever was on their plate or on the table. If they don't like it, they are not allowed to make faces, spit it out, act like they are choking, etc... They have to politely say, "No, thank you." But, I don't make alternative meals for them. If they don't eat what I make, they have to wait until the next meal!
Melissa says
Our two year old LOVES fruit, but will only eat veggies with dip...and when I say "eats veggies," I mean takes one bite and uses the rest as a spoon for the dip! Help!
Autumn Kirby says
My oldest daughter is a picky eater...One day she loves something, the next she hates it! I've made homemade granola bars with smashed up bananas (she decided she hates them now) and after she ate one, I told her there were bananas in there, so she said she would eat them this way since she can't taste them anymore! Mama scored!
Andrea B says
like Copy-Kids on facebook: andrea brown bidwell
Jen says
I tell my picky eater stories about foods I didn't like when I was a kid that I do like now as an adult.
Kimberly Jeffryes says
I have a son w ADHD and it is almost impossible to get him to try anything. I'm really loving 100 days of clean eatting. I get really great ideas for shopping and recipes!! We r slowly changing our pantry and fridge one grocery shopping day at a time, thanks to all...
Veda says
I have an autistic son for whom food is a huge issue. Salty, sweet, and crunchy are his go to foods. It's a struggle just to get him a quasi-balanced diet using processed foods. Whole foods is a very long term goal.
Andrea B says
My daughter's pediatrician advice for picky eating is: if she doesn't eat a dime-size portion of what everyone is having for dinner, then she only gets water for the rest of the night--not even a healthy snack. Then, after she eats a tiny portion, she can have what she wants. She won't starve herself. It was hard in the beginning. She was protesting like crazy, but it's working! It's getting better. That way, she gets exposed to foods repeatedly, which she will eventually like. It's like getting an acquired taste.
Sara Stewart says
I have always enjoyed a wide variety of foods, and this continued while Breastfeeding. I exposed my little ones to many flavors this way and then have always offered them a wide variety when it came time for solid food introduction and beyond. I have also included herbs and spices to expand the palate early on. I have 2 boys that eat everything!!
Claudia says
Like Copy Kids
Claudia says
Like Rainbow
Claudia says
My 6 yo son is the picky eater of our family. He seems to be a vegetarian! I hope on a daily basis he's getting all the nutrients he needs. His 4 yo twin sisters are great eaters, on the other hand. 2 out of 3 ain't so bad! :)
Jesse says
like rainbow
miranda says
my challenge is that my kids don't like much meat
miranda says
like Copy Kids