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/
Kim says
like Rainbow
Michelle Q says
My advice is keep trying. When trying a new food, if the child doesn't like it, don't give up. Try it another way, or 10 different ways. Then start over again. It's amazing how a person can learn to like something they used to HATE!
Jacinda says
like rainbow
Emily says
I give my kids the chance to chose the vegetables/fruits we will all eat with our meals...doesn't really matter what they pick since everything will be good for us.
Michelle says
I always put foods that I know my picky eater will eat when he is going to have to try something new. WISH this was so much easier though!!
Stacy says
My kids are involved in the prep of our food and the shopping, when possible! My son actually threw a fit in the store a few trips ago because the broccoli looked horrible and I didn't buy any. One of those times you actually wish someone was watching :)
Renee says
Like rainbow
Katie says
My biggest frustration is that I live with a picky ADULT! It's been a slow process to get him to eat. Everything is packaged, fried, disgusting. He was never made to eat fruits or veggies and was allowed to say no to everything healthy. There was no attempt to get him to try anything. His mother has even said this to me. So after 5 years with me he was eating iceberg lettuce, 6 years and he's on romaine, 7 years and we've added more turkey burger instead of red meat to his diet, he bought dried onions on his own and does not get mad when I add more than just beans and meat to our chilli!
DawnMarie Garrels says
like Copy-Kids
Melissa Warren says
I like Copy-Kids!
Kristina Sbarbaro says
Like copy-kids
Lori says
like "Rainbow"! :)
Renee says
Like copy-kids
Lindsay says
Like rainbow
Jenn says
Like rainbow
Tammy says
Like Copy-kids
Sarah says
Like rainbow
DawnMarie Garrels says
For those children who don't like their veges, just puree them and add it to your pasta sauces. Or use them in muffins to hide the flavor. I also freeze them in ice cube trays and put a few in with their favorite smoothies.
Jacinda says
My youngest has a major sweet tooth if he sees anything sweet he won't eat what's in front of him. So we always make sure he eats dinner before anyone gets dessert. Healthy go to dessert Banana Ice cream! Made with frozen bananas blended in blender add whatever you want or eat it as is. My son thinks he is getting the best dessert in the world! And I have the satisfaction of knowing its a 100% awesome for him!
Heather M says
Like Today I ate a Rainbow on FB
Alison says
Keep trying and don't be a short order cook if they complain about what you are eating. They will not starve themselves.
Amilee says
Liked on facebook: "Today I ate a Rainbow"
Julie says
Liked Copy Kids on FB
Lindsay says
Like copy-kids
Kristina Sbarbaro says
Like rainbow
Lori says
like Copy-kids! :)
Kim says
like Copy-Kids
Erin says
Like Copy-Kids
Allie M says
Liked "today i ate a rainbow"
Michelle says
Liked rainbow!!
Melissa Warren says
1.) I have a picky eater tip: don't give up!! Keep trying over and over again, even if it's weeks apart -- honestly, talking to your kids about health and nutrition is sometimes helpful too. I also talk to them AHEAD of time, and tell them we're going to be trying something different tonight (and mommy never cooks anyway so it's always different! Ha!) and I want them to at least just try it and they normally do!
Renee says
Go into mealtime with a positive attitude. If you're excited and positive about dinner, the kids will be too.
Cristin says
like Rainbow too :)
Jenn says
Copy-kids
Samantha says
The book titled Food Chaining is absolutely amazing. I am not a parent, but I was a preschool teacher for 6 years and I now do training for child care providers around Wyoming. I held one about the topic of picky eaters based on the food chaining process and have received great feedback. I definitely suggest partnering this resource with others!
Sarah says
Like copy kids
Ginny says
We have a rule that a he has to eat the # of bites the same as his age. He has the choice of what those bites are of. He surprised us the other day and chose to eat 3 spinach leaves...and liked them!
Heather M says
Like copy kids on FB
Michelle says
liked copy kids
Susan says
Like rainbow.