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/
Brittany Drabyn says
Like Copy-Kids
Anna cox says
Like copy-kids
stephanie says
i like copy kids. yes i do!
Billie says
like Copy-Kids
tracy says
I have four picky eaters. My 12 year old (my oldest) is finally trying new foods. I have two tips for picky eaters: try, try again and be patient.
Michele West says
I like Today I Ate A Rainbow on FB!
stephanie says
frustrated w/ 14 yr old....he was eating alot better and more healthy and now all of a sudden back to not eating so well. i do my best to prepare everything from scratch.
Michele West says
I like copy kids on FB!
Billie says
I was the picky eater - who birthed two more picky eaters. I took the road of "You never have to eat anything you don't like." Fortunately this laisez-faire attitude worked when they didn't feel pressure to eat everything they were presented with. They are now more adventurous eaters than I was at their ages.
Brittany Drabyn says
As an occupational therapist, I see many picky eaters. My best tip is to make food fun and dinner time anxiety free, but also "clutter" free. Making meal time "meal time" and turning off TVs, no phones, etc. so the main focus can be eating together and having fun!
Anna cox says
I put the veggies my 5 year old typically wont eat and the ones she does in the food processor and add them to any food i can hide them in....soups, chili, turkey loafs etc.
Michele West says
We just keep trying! I no longer make separate meals at dinner. My daughter is asked to take four bites and if at that point she doesn't like it, she doesn't have to eat it. However, I won't make something else. Sounds easy,but a lot of nights there is whining and tears. She dictates what she eats for breakfast and lunch with my guidance of course.
stephanie says
like rainbows
Lori says
My son will every vegetable as long as it is not cooked. I send raw cauliflower and broc to school and he won't eat it with dressing. He won't eat tomato which is already too mushy for him. I know it is a texture issue.
Kirsten says
Thanks! I just eat and smile and hope my LO copies.
Dawn S says
I keep offering different foods over many different time periods. I don't get in food battles just keep offering. Many times they will try something just because they see me eating it.
maria says
I will like rainbow on facebook
Christy says
Like rainbow
maria says
Like copy kids
Christy says
Like copy kids
Claudia R says
My daughter used to love veggies. Then she hit 2 and ever since, she does not seem to like any veggies. Now that I am trying to do more real food, she won't eat it. She likes the highly processed chicken nuggets and sugar loaded muffins. I will keep trying though.
Christy says
2 yr old literally eats about 10 items total. Very difficult.
maria says
I would love tips. Once one kids starts in with the "Ewww"'s, seems like the other two are sure to follow. Seriously makes me want to give up on meal preparation.
Courtney says
I will ask my daughter to eat a specific number of bites, sometimes we will roll dice to see how many bites of something she needs to take. It works well with food that she isnt really familiar with and is a game that gets her to eat food she likes REALLY well.
like copy kids
like rainbow
Elaine says
My baby isn't eating solids yet, but hopefully these tips will help when we get to that point!
Lindsay Warner says
Like Rainbow
Amanda says
What an amazing giveaway. My little one refuses to try anything new...she will go to bed hungry if she has to. But she does loves Greek yogurt, pears, apples, bananas, pickles and olives. :)
Tina says
like copy kids
Amanda says
I am hoping some of these tips will save our dinner time!
Ashley says
Divided plates help my picky son.
April says
When my daughter helps choose and cook meal we are most successful. Cool cookbooks help!
Tina says
like rainbow
Bridget says
"liked Copy-Kids"
Bridget says
"liked Rainbow"
Jordan says
I liked both Copy-Kids and Today I ate a rainbow
Tina says
We always try to start the day out right with a nutritious breakfast then at least I know we have started out well. My favorite breakfast to serve my kids is a smoothie made from spinach, baby kale, papaya, banana, apple, strawberries and almond milk. My 5 year old and 2 year old suck it down and don't think that a green smoothie is wierd or gross :)
Kerri Rossi says
for older kids, take them one on one to the grocery store and read labels together, browse through fruit and veggie aisles - let them make the choices of what they want to eat (guided of course).
Bridget says
I tell them that we pray and thank God for our food...Not just the food we like, so therefore we need to at least try new things because God made them for us. Then I have them try at least 2 bites of whatever we are having.
Anastasia says
“like Rainbowâ€
Linda says
I found my picky eater was not as picky as I thought. I don't keep certain foods in the house and talking to him about nutrition has really helped him be less picky because he understands why we are eating differently.