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/
Brianna says
like copy kids
Brianna says
Leafy greens go into our smoothies.
may hamoda says
Like copy kids
Like rainbow
My kids (5 and 2) are picky eaters but they love pasta and Japanese food ( california roll) so I mix tomato, small diced carrots, spinach and some times zucchni in the pasta sauce...also i always make California roll at home and veggie roll using rice paper with peanut butter sauce.
Also they hate yogurt so I always mix it in their banana smoothie..I also noticed that when my 5 years old help me in fixing dinner, he will eat it.
Lauren says
Our 2.5 year old isn't very picky about fruits and veggies, and I think that's due to eating a varied diet since she began finger foods. We all eat together and eat the same things. If I'm introducing something new, I don't make a big deal about it. If she doesn't eat it, no problem. I'll just keep serving it to her in small portions over a few days, and eventually she eats it without me asking. Meats are a different story. She only likes chicken or beef dipped in something (usually ketchup).
Tina says
like copy-kids
Amanda M says
Liked Today I Ate a Rainbow :)
Amanda M says
Liked Copy-Kids :)
Audra Mahoney says
We ask our kids to take at least one 'no thank-you bite" if they don't want to try a new food, we serve healthy foods and teach our kids that treats are sometimes foods, but they don't help them grow/be strong, When possible I have them help with food preparation. They love making salad bars and filling lettuce leaves with taco fixings. I don't make "kid friendly" meals, our kids eat what we eat.
Amanda M says
My 3.5yo simply refuses to eat dinner. :(
Shauna says
As another person commented before me, we offer a no- thank you bite to each of our 4 kids. My pickiest eaters are my 2 youngest daughters and myself! I'm a new stay-at-home mom, so I am so glad I found this website that has educated & encouraged me to cook better and healthier foods for my family. I actually enjoy cooking now instead of coming home after teaching & throwing some food together that came out of a box! I liked both pages, Copy Kids & Rainbow.
Tina says
When my children were toddlers, I had to come up with a unique way to get them to eat veggies and new foods. Thus was born the "eat your age" rule. Each person at the table was expected to eat the number of items as determined by their age. We really had to work at it at at times had to revert to bites but my 4, 9, 9, and 11 year olds have adapted nicely and don't hesitate to try new things! They may gag the food down, but they do it. Dad, on the other hand, just rolls his eyes when the kids tease him about having to eat 45 brussel sprout bites!!!!
Brooke says
like rainbow
lin says
My seven year old is very picky... i struggle with his school lunches as the only thing i am guarantees to be eaten is a pb&j sandwich ..ugh. he is so finicky...even bread is an issue.. luckily he will eat whole foods 365 organic multigrain.. ideas?
Liked rainbow and copy kids
Brooke says
like Copy-kids
Brooke says
When the kids tell me that they do not like something, I ask them to explain what it is that they don't like. Most of the time it has nothing to do with the actual eating of the food! I've learned that it may take some conversation & undertsanding to get them to eat some things
Audra Mahoney says
I don't follow directions very well, this is my second entry. I liked both copy kids and eat a rainbow:)
kristin says
Liked Rainbow! Just try, I baked tofu and had my neice who loves chicken nuggets dip it in ketchup and it was a hit!!
stephanie says
My daughter will not eat any green veggies
Audra Mahoney says
Liked rainbow
Liked copy kids
Side note: is anatto an ingredient to be avoided? Love your website and have been implementing changes into our family's diet!
Kristin says
I have no tips but TONS of fustration. My 8 year old is SO picky... our meal times usually end up in tears of several of us... He cries because he is getting fussed at but can't get over the way stuff looks or feels or tastes, my husband is fussing and yelling and me cuase I feel bad that he is getting fussed at when I'm not so sure he has any control over his decision to eat... its a fustration for the whole family.. I wish he could eat more and I wish I knew what to do to get more variety into him with the fustration!
Bailey says
Liked rainbow
Bailey says
Liked copy
Bailey says
My littlest will eat just about any fruit but getting him to eat his veggies was a different story. What has worked recently is makin funny faces on his plate with a variety of fruit and veggies. He thinks its so funny to eat the face parts. :)
Alison says
I wrap everything in a tortilla!
Becki says
Keep offering, keep offering, keep offering :)
Sarah says
My frustration- my 18 month old will not eat anything green. He's generally a good eater, as long as its not green. Honeydew melon, kiwi, green peppers are all on the bad list, even though similar foods of different colors are approved.
Penni says
My 5 year old has gotten more picky lately. I hav her help in the kitchen and age seems to try things that he has helped to prepare.
Nikki says
Liked rainbow
Nikki says
Like copy cat kids
Nikki says
My daughter will eat any veggie if she can dip it in ranch. I use 100 Days of Real Food's recipe. I only give her a tiny bit , and most times she eats the veggies by themselves. When we are having a tough time we do the ranch :)
Amy Wise says
Liked copy kids
Amy Wise says
Liked Rainbow
Nicole says
We try to continue to offer different foods, even multiple times. The most frustrating part is when they eat a food just fine on Monday, and if served again on Wednesday they collapse in a pool of tears proclaiming how much they hate that food! :)
Erinn Speer says
Liked Today I ate a rainbow
Erinn Speer says
Liked copy kids
Erinn Speer says
My 4 yo goes in waves - one week she loves a certain veggie or meal the next NO WAY. Help.
Tisha says
My children do this as well. Right now they are on a we love kale chips kick but I know that it will end soon. Sometimes it helps to "retire" certain foods for a while and then bring them back to make them new again. I also love making a deconstructed fruit salad. I cut up (for two children and one adult) one orange, one apple, and some strawberries. I arrange them on a plate and sprinkle it with blueberries and everyone chooses what they want. My children love it- I think because it is not mixed together and there is a limited selection of fruit so they are not overwhelmed. Of course, you could put a small amount of new fruit in the there and they might try it because there is less. It works with veggies too.
El says
I have a kindergartner who is ridiculously picky! I look forward to trying something new because meal/snack times are frustrating!
Amy Wise says
My kids prefer to not know what veggies they're eating. I use my Vitamix to make smoothies with "mystery ingredients." I also use it to break down vegetable soups, not until they're liquified, but until the veggie pieces are small enough to not be identifiable or look "scary." And my kids aren't young.. 11 & 16. But we didn't always eat healthy. So some veggies are still kinda new to them. Changing their diet hasn't always been happiness and smiles.. a couple of times we made our son do push ups for refusing to eat. lol But over time, everyone seems to be happy with the changes, and sometimes my daughter complains if we're not prepared, and have to eat junk.
Jamie says
Liked rainbow
danielle says
we do the 1 bite rule