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/
Laura Aiuto says
I like rainbow
Carrie Kennedy says
My kids are required to take a "thank you" taste if they don't like it they don't have to eat it...it works...sometimes! We also talk about how our taste buds change, and you never know, today may be the day they change!
Laura Aiuto says
I like copy kids
Laura Aiuto says
My 3 year old daughter is pretty picky. My biggest frustration is that one day she'll eat three helpings of a food and then the next she won't touch it with a ten foot pole. I can't keep up with what's she likes or doesn't so I just offer a variety.
Weronika says
I have one little girl that will eat anything and everything I will put under her nose, such a blessing! But my other little girl won't try anything new, she just sees it and won't even give it a try. I tried telling her she has to take three bites out of the food even if she doesn't like it. I always hope that when she will try it she will like it, but I think that she has this pre conceived notion that what she is about to taste is doesn't taste good and she just wants to stick to her gun... very frustrating!
Stephanie says
Like rainbow, error message again!! Hope this one works!
Stephanie says
I am trying to submit "Like Copy Kids" but I receive an error message. Maybe this time it will work!
TR says
Try getting kids involved in cooking the food to help w picky eaters
Magdalena says
Like rainbow
Stephanie says
My girls are all about texture, but completely different ones!! One of my twins ADORES greek yogurt while her sister will scream bloody murder if I give her the slightest amount!! But then that sister loves any meat I give her, while her sister only eats cold leftovers!! Silly (albeit amazing) babies!!
Magdalena says
Like copy kids
Magdalena says
My picky eater tip.....serve veggies as appetizers! I offer carrots, celery, cucumbers, with hummus as an app!
Caron Norton says
My husband and I are both picky eaters and, therefore, have a hard time getting our kids to be adventurous in eating.
Heather says
Augg...where to start?! My picky eaters get it honestly. I have made huge progress over the last couple of years, but I still don't ENJOY eating vegetables. I've recently started insisting that the kids taste the food on their plates - just lick the food. I really hope that we can progress to actually taking bites soon.
Laura says
Liked Copy-Kids on FB
Tammy says
Liked today I ate a rainbow
Tammy says
I Liked copy-kids
Laura says
Liked Today I ate a Rainbow on FB
Laura says
Picky eater tip: Smoothies! My 4-year-old will try any kind of fruit or veggie that we throw in the blender (as long as he gets to push the buttons, LOL).
Steff says
I like copy kids on fb
Steff says
My tip is to let them help you cook
Diedre says
Like Rainbow
Tammy says
My daughter is super picky. She doesn't eat meat or vegetables & only a few fruits!
Rebecca K. says
I recently realized how much I cater to my family's like and dislikes. I teach them thankfulness and willingness to try important new foods.
Julie says
My youngest son is a very picky eater! The only tip I have is this: he is only allowed to "hate" three foods a week. He must try at least one bite of everything else. I stopped buying processed and junk foods, so snacks at our house are pretty healthy.
My doctor told me to not stress out about his eating. My son isn't sick or malnourished, so the doctor says he'll get over his picky eating eventually. His kids did, so I have hope!!
Carolyn F says
My grandson eats very few things & trying to figure out why has been so hard from a family that eats just about anything. Thanks for all the tips.
Kerensa says
I have one picky eater and one who will eat anything the picky eater won't eat anything green, still trying every meal!
Kristin F says
Like rainbow
Kristin F says
Like copy-kids
Kristin F says
I use dips to help proteins go down.
Jessica L. says
Liked today I ate a rainbow!
Jessica L. says
liked Copy-Kids
rhonda says
like Rainbow
rhonda says
like Copy-Kids
rhonda says
My son is old enough to be aware of expiration issues, freshness, mold, etc. For example, if he sees a bit of mold on the cheese, he will not eat from that block anymore, even though he understands the process of making cheese.
Susan says
My daughter used to lime her vegetables. Now it is a struggle to get her to eat a few bites!
Cheryl says
My almost 3 yr old has major texture issues with food. She will only eat fruit in freeze dried or, in some cases, dried form. She went through a short phase of eating peas, but has since not been willing to eat any veggies unless it's hidden in one of those squeeze pouches of puréed food. Frustrating!!
Like copy kids
Like rainbow
Amy says
My 16 month old will love one food one day then refuse to eat it the next day. Very frustrating.
Jennifer Brees says
My son has a texture issue and we struggle with food choices daily! Help!
alisha tarrance says
Like rainbow