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.
Want to Save this Recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get great new recipes from us every week!
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/
Hannah says
I also liked both Copy Kids and Today I Ate a Rainbow on Facebook. Thanks!
Hannah says
When my kids were really young and just starting to explore different foods, they tried a lot of the foods because they liked to take them off my plate and try them. For some reason, food is always better if it came from Mom's plate! This also gives them a chance to try foods that I might not necessarily think they'd like and might not give them at a young age.
When my now-3-year-old was 1, I was met with a lot of resistance when I tried to get her to eat all the veggies most commonly given to kids. I remember being so frustrated that she'd spit peas out EVERY TIME and wouldn't even let corn and green beans into her mouth. She'd barely eat carrots sometimes and wouldn't touch broccoli. Then one day while I was trying to get her to eat green beans, she leaned over and took a piece of raw spinach out of my salad and started eating it. That was the first veggie she really liked! She did the same thing with red bell peppers. I learned then not to limit what foods I try with my kids. Just because it isn't a food most kids normally like, doesn't mean that my kid won't like it.
Stephanie says
"Like Rainbow"
Christin Attebury says
I used to try to make my kids try every new food, but they have strong gag reflexes and would start gagging before the food even made it to their mouth. My son even threw up a couple of times before I gave up. Now I try to serve healthy, balanced meals and let them eat what they will. I avoid snacks, sweets and alternate meals so they'll hopefully be hungry. I encourage them to try new things, but don't force them.
I didn't like a lot of foods growing up, but now I'm trying all kinds of things I never though I'd eat. Some of them I still don't like, but I've been surprised by some of the things I do like. There is hope.
kathleen kiley says
"like" today i ate a rainbow on fb
kathleen kiley says
"like" copy kids on fb
Danielle Jonassen says
Liked Today I Ate A Rainbow.
kathleen kiley says
I try to make sure i am eating with my son and enjoying the same foods.
Stephanie says
"Like Copy-kids"
Danielle Jonassen says
Liked Copy-Kids.
Julie says
I tell my daughter she has to take at lease one substantial bite. She usually ends up liking what I have served even though she insisted she would not like it.
Danielle Jonassen says
My 3 year old can't seem to acquire a liking for crunchy veggies. Pretty much everything in raw form, especially carrots,is rejected after just one bite. This form is so portable for snacks that I hate to just give up on it. Any tips?
Stephanie says
What works the best in my house is just not making a big deal about it. The less I bring attention to it, the more normal it seems....like it's not a big deal...nothing new here! And, when they see their dad and I making healthy choices, they are tempted to do the same thing! Also, we make sure they are really hungry when introducing something new!!
Jayme O. says
Like Rainbow
Jayme O. says
Like Copy-Kids
Jayme O. says
I hide them by chopping them up and/or covering with a little cheese.
Michele C. says
Like rainbow
Michele C. says
Like copy kids
Michele C. says
I hide veggies in smoothies. Yummy!!
Rachel A says
like copy-cat
Rachel A says
like rainbow
Rachel says
My picky eater is more willing to try new things if we cook them together and it becomes "filled with love" she says
Melissa says
I have 3 boys that will eat anything and 1 boy who eats about 10 things. He is now setting the tone for the others when refusing to eat. He gags at the smells of most foods. I like the tip about being flexible.
Kimberly says
like rainbow
Lisi says
Like 'rainbow'
Julie says
Picky eater frustration... Neither of my kids will eat things from a Thermos, so soup, chili, etc. is out for lunch. Packing healthy food that travels well to school is our biggest hurdle!
Lisi says
Like 'copy kids' on facebook
Jennifer says
My unfortunate tip for the child that just doesnt like food a whole lot... Dinner and no eye contatct. Sounds funny but with my kid if you brought too much attention to what he was eating or watch him eat, he would be overly aware of what was "new" or different on his plate and MUCH less likely to try it. So basically, conversation is directed between everyone else at table and acknowlegde him when HE chimes in...much like the bathtub meals he is best eating in his own world.
Lisi says
My little one drives me crazy when is dinner time. Sometimes she eats all her vegetables, sometimes she completely resist and don't eat anything.
Both my girls also don't eat any green leafs.
I will not give up and will continue trying until they are out of the house!!
Thank you for all your ideas and support.
Lisi
Julie says
My kids used to be the same way about leafy greens. As early teens, they have both started eating salads. The day they requested salad for lunch, I literally did a happy dance. There is hope. :)
Brenda C says
Liked Today I ate a Rainbow!
Brandy says
Like rainbow!
Brenda C says
Like, no love Copy Kids!
Brandy says
Liked copy kids!
Julie says
Like copy kids website
Julie says
Like Today I ate a Rainbow
Brandy says
My kids get to pick a veggie to dip in hummus. My son tends to pick bell peppers, and my daughter loves her carrots! They usually end up sharing!
Kimberly says
My daughter has a food passport. She gets one stamp for trying a new food and a second if she eats a helping. When she has obtained 30 stamps, she gets a pre-agreed upon rewards
Kelly says
I give my girls veggies first while I finish making the rest of the meal.
Billie says
like Rainbow
Brittany Drabyn says
Like Rainbow