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/
Uli Ingram says
We do a mix of putting veggie purees into foods (like spinach puree below the pizza sauce on a pizza), as well as making them try a small amount at every meal. It's easier with the 5 year old than the 3 year old.
Stacey Murphy says
I have two kids with sensory processing disorder. One has a severe food aversion and the other is a picky eater. I really hate feeding them! I have found though that my picky eater does soooo much better when she helps prepare the meal. She will often smell or lick ingredients while prepping and I let her! It also helps my toddler try new things.
Michelle says
My 5 year old child wants ONLY pb&j and chocolate chip pancakes at home and ONLY chicken nuggets everywhere else. When she was younger she would eat just about anything I put in front of her. I even started offering ketchup with every attempt at serving other items (for eggs, carrots, grapes!). TODAY out of desperation I randomly fixed a frozen dinner (Lord only knows how long it's been in the freezer; can't remember when I last bought frozen dinners!) and she ate the whole thing...hard chicken strips, mushy mac'n cheese and hard as a rock brownie...GO FIGURE~
Megan Rummel says
Today I Ate A Rainbow Liked
Julie Heiden says
The best way to get our girls to eat veggies is have them pick them out themselves!
Megan Rummel says
Copy Kids Liked
Gretchen says
When my kids are picky, sometimes we have eating contests, when we all put a pea (or carrot or whatever it is) and see who can eat it first.
Megan Rummel says
My toddler trick to getting him to taste new foods is to make sure my preschooler does not say anything negative about the food before he tries it. I make sure to discuss the importance of keeping opinions to oneself until all food is tried. The preschooler is getting much better and the toddler is trying more food that his big brother may not enjoy.
April R. says
I ask that my son try two bites of something new. Usually he doesn't like whatever it is but once in awhile he will say "Wow, that is really good!". Those moments are great! I liked Copy-Kids and Rainbow on Facebook too.
Anna Joy says
Liked CopyKids
Anna Joy says
Liked Today I ate a Rainbow
Anna Joy says
My daughter will try just about anything while we are in the kitchen preparing the meal...once it's on her tray at the table she will refuse it, but on the kitchen floor, she thinks she loves it!
Danielle says
rainbow like
Christy Davis says
I always tell my kids that I fixed 'it' with a different seasoning this time. They try it again, even if it is just a bite or two. Eventually they at least find a seasoning or particular way of cooking 'it' that they like.
Danielle says
like copy kids
Michelle Isla says
I've found the best way for my child is to just keep offering and encouraging new food over and over so she gets the idea that its not going away. In the meantime I slip lots of greens into smoothies and juicing ;-)
Terika says
"like rainbow". I keep offering a vegetable that my picky eater doesn't like and I've found that a year later or sometimes months later he will like it. I'm still working on berries. I think it is a texture thing.
Laura Chartier says
Cooking with my daughter has really helped more than I could ever explain. She even will question me now if something is in the house that she knows isn't "real" food!! I am so proud!
Danielle says
My 5 year old son is very picky due to life threatening allergies and GI issues from the time he was born... the rest of our family eats very healthy, but food "battles" started early with him and still continue. I think the tools from both of these awesome moms would be helpful for him!
Rachel says
Put unwanted veggies chopped up very fine into your burgers:) I shred carrots and spinach in my skillet meatloaf...
Jennifer says
Like today I ate a rainbow
Jennifer says
Like copy kids
Sandy Lindberg says
like Rainbow (really excited to check this out!!)
Sandy Lindberg says
like Copy Kids
Sandy Lindberg says
First...my frustration.....greens! One kid likes peas, and only peas. The other will eat salad. Nothing else (green). I have tried all sorts of things to make the veggies taste "better" and no luck...
Jennifer says
I have my kids help me prepare their fruits and veggies. My two year old loves to peel carrots and cucumbers. My kids love salad never would have guessed but they seen me eating it and they wanted some. Now they hooked.
Tiffany says
liked today i ate a rainbow
Tiffany says
like copy cat
Tiffany says
when i give a new food or food he doesn't like (peas!!) I hide it in a bite of something else and then get excited because he ate it and didn't even know
tracie lang says
like copy kids
tracie lang says
I get frustrated that my 6 year old won't even try a lick or one bite of veggies.
Burgandy says
Today the twins and I added spinach to an otherwise whole fruit smoothy. They love mixing the colors, and guessing what the final, blended result will be.
tracie lang says
like Rainbow
Annmarie says
I make fruit rainbows for my three and one year old. I'm also a fan of green smoothies in my vitamix.
Annmarie says
Like rainbow
Annmarie says
Like copy kids
Carrie Kennedy says
Like Rainbow!
Rachel says
For a lot of kids it is about perception rather than actual taste. Make the food look good, or make it into something fun they would WANT to eat (without encouraging playing with the food). For example, animal shaped pancakes or "octopus" hot dogs. Another great idea is hiding the vegetables or other nutritious food in other foods. The Sneaky Chef is a great resource for recipes!
Rachel says
Like rainbow
Rachel says
Like copy-kids
Kristen says
I have pureed veggies and added them to f as vorite foods like mac and cheese.
Carrie Kennedy says
Like Copy kids!