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/
bethany bubanji says
We play a game called baby dinosaur. My4 yo. daughter (aka baby dinosaur) renames her food as something she thinks a dinosaur would eat and gobbles it down.
Meagan says
When it comes to picky eaters, I am the problem. I am 23 years old and am planning on starting the 100 days of real food challenge, however, I am a very picky eater and don't live near whole food stores. My frustrations are with myself. I can't stand certain textures and a lot of vegetables, but I am attempting to overcome it by gradually trying new things and forcing myself to eat them often until I finally like the foods. I now LOVE oatmeal!! :)
Jillian of Baby Doodah! says
like rainbow
Stacy says
Like copy-kids
Jillian of Baby Doodah! says
like copy kids
Tammy Feathers says
Well, i do have the one bite rule, but my one chlld will actually gag until the food comes back-up!
Laura says
My tip is smoothies and soups! It's the only way I can get my kids to eat greens like spinach.
Jennifer Brown says
like Rainbow
Stacy says
Like Rainbow
Jillian of Baby Doodah! says
My son is only 6 months old but we've had no trouble with any foods yet. We are following the Baby Led Weaning Methodology and I would absolutely recommend it to all new parents. My son is eating green peppers and broccoli stalks at 6 months. It's a wonder to see!! I'm hoping this leads him in the healthy eating direction.
Halee says
Liked Today I Ate a Rainbow
Halee says
Liked Copy-Kids
Cindy says
My 21mo old daughter will pick out all the carrots, kidney beans, celery, and tomatoes out of her chicken/veggie soup. All she'll eat is the chicken. There is a pile of the vegetables beside her bowl. Help!
Halee says
I have always given her a variety of food so she eats a wide selection of fruits and veggies. I ask she to try new foods, even a small bite, and do not give her huge portions which I feel overwhelm children. Presentation is also the key to getting children to try new things.
Annette Standrod says
Like rainbow [email protected]
Annette Standrod says
Like copy-kids [email protected]
Karyn says
Frustration....my child eats 0 vegetables. We try over and over and still refuses ALL vegetables.
Annette Standrod says
My 12 mth old would live off of bread/crackers if I let her. I have to give the veggies first before I show her other options. [email protected]
Jennifer Brown says
like Copy-Kids
Tammy Feathers says
like rainbow
Jennifer Brown says
My son is only 10 months old and already showing some signs of being picky. He loves bread but doesn't always like his veggies. So I mix them together so that it's too hard for him to pick up a piece of bread without also getting a piece of veggie with it :)
Laura says
Like Rainbow
Tammy Feathers says
like copy-kids
Crystal M says
Mix greens into smoothies - they'll never know the difference!
Laura says
like Copy-Kids
Emily Bukauskas says
We have a one bite rule. You have to eat one bite of a new food before refusing it. For us, it works. Our on knows if he tries it once and doesn't like it then nothing more will be said about it. :)
Tammy Feathers says
I don't think I've ever made a meal, when one of my five children haven't complained. And, veggies are nearly impossible to get some of my children to een taste a sliver!
Elizabeth Labelle says
Like Rainbow
Elizabeth Labelle says
Like copy-kids
Laura says
My tip is not very revolutionary but my kiddos know that they have to try just one bite of everything served whether they think they like it or not. Just one. I also try to serve a large variety of foods so that if they just have a little bit of each, it adds up.
Emily Bukauskas says
Like today I Ã te a rainbow
Elizabeth Labelle says
I've been making recipes with quinoa lately to provide more nutrition for my VERY picky eater. So far, we've had muffins and pudding made with quinoa and she loved them!
Kamila says
Having an array of fresh fruits in a bowl for easy consumption works well. I've also found that I have an easier time getting my seven year old to try different vegetables by explaining why it's important rather than forcing it upon him. Once he's armed with education (about digestion, organic produce, CAFOs, etc...) he wants to eat healthy food and it's not a struggle.
Emily Bukauskas says
Like copy kids
Erin Wohlfarth says
Occasionally I will try and blend some of their foods into desirable options (hidden carrots in tomato sauce for pizza). Also, just good modeling by both their father and I without too much pressure.
Stacey Murphy says
like Rainbow
Amy says
I have an incredibly picky one!! If it's healthy he doesn't like it! I have found for him that he will eat a salad, again doesn't like it, but will eat it. We're having more salads for dinner now. He hates carrots, broccoli, cucumbers, peppers, etc. I get tired of the battle! A lot of times I will take treats away, but found that's not very motivating to him. I'm constantly trying to think of what to do & the battle just continues. So for now, he has to just eat what's served and learn sometimes you have to eat what you don't like. Hopefully, he will outgrow his pickiness! Thanks for the opportunity to win!
Uli Ingram says
I like the today I ate a rainbow facebook page.
Stacey Murphy says
like Copy-Kids
Uli Ingram says
I like copy kids on facebook.