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/
Lisa G says
like "Rainbow"
Lisa G says
I am a picky "texture" eater myself so one of my challenges is overcoming my dislikes for foods when trying to feed my children. Fortunately, I have a 3 year old that is so far pretty easy on things like veggies and fruits, just not so much meats. But my bigger challenge is the teen and his eating habits that were formed before i knew much about healthy eating. Not to mention peer eating and dining out with friends...
Cher says
Like Today I ate a Rainbow
Cher says
Like Copy Kids
Linda Leigh Lundquist says
Like Rainbow
Cher says
I get frustrated because my son refuses to try anything new
Linda Leigh Lundquist says
Like Copy-Kids
Bobbi says
Like Copy Kids
Linda Leigh Lundquist says
My biggest frustration with my picky eater is simply thinking and having my husband scare me into thinking that our son is malnourished just because he isn't the perfect eater. I'm trying and will continue to try but deep down I know he will come around and begin being curious of trying new foods that have lots of nutritional value.
Bobbi says
Like Rainbow
Bobbi says
I have a 2.5 year old who refuses to eat most of what we make. He loves fruits, but is that okay all the time? Rarely he has a piece of cheese and we can get milk in him. His pediatrician says it is okay, but it just doesn't seem right.
sarapete says
It's not much of a tip or trick but we model good behavior all the time by eating healthy food and lots of vegetables. We also give lots of praise when they eat good food or try something new. Not having "bad options" in the house at all goes a long way as well. When they want junk it is really easy to say no if you don't own it.
Keeley says
like rainbow!
Misty Sedehi says
I liked Today I Ate a Rainbow on Facebook!
Misty Sedehi says
I liked Copy-Kids on Facebook!
Misty Sedehi says
Exposure, exposure, exposure. .. the more familiar my picky eaters are with a certain food the more they will eat of it!
Redding says
I'm glad to see that my husband isn't the only super picky hubby out there. Love this site and all the tips you share!
Keeley says
Like Copy-Kids!
Keeley says
I have one picky eater...I just don't understand how it is possible to not like broccoli?!
Brooke T. says
Like rainbow
Brooke T. says
Like Copy-Kids : )
Brooke T. says
My 3 yr old likes to eat the same thing all day!
Tina says
"Like rainbow"
Tina says
"Like copy-kids"
Allyson Dubenko says
like rainbow
Allyson Dubenko says
My trick is to be a salesperson and really sell the food by describing the wonderful taste, how many vitamins it has, etc. I go all out being silly and acting like Vanna White. It amazes me when it actually works sometimes. :)
Tina says
I have a 4 year old grandson with dairy and gluten allergies. Meals are challenging but school lunches are even more frustrating as variety is almost non existent.
Lori says
I like to sneak greens in other foods like smoothies, quick breads, pasta sauce, frittatas, etc. I just have to remember to not give up with my toddler. He may not touch one food one day then devour it the next.
Lola says
i got a message saying I had a duplicate but i had no submitted anything. i liked both pages and mentioned that it's frustrating finding dairy free, soy free and nut free foods.
Lola says
like copy kids, like rainbow . frustration is finding dairy free alternatives that aren't soy or nut based.
jennifer brown says
My picky eater loves smoothies, so I very quietly add something to his smoothies, usually something green. :)
Lori says
I am new to this and have been guilty of feeding my kids corn dogs and happy meals. I have a son who refuses to try new foods. His twin sister will try anything for a dollar. Even money won't coax him!
Ruth says
like copy-kids
Gena Smith says
I am frustrated by picky eaters in my house with 4 kids and not being able to make the same breakfast foods. Some like sourdough bread, some don't like eggs, some like smoothies...noone likes the same foods. Thanks for the ideas.
Nikki Pierce says
I made a bet with my kids that if they ate two fruits and/or veggies with every meal for 6 weeks, we would go somewhere special. they were all over it, that they started eating just about any fruit or veggie I put in front of them without a fight.
Nikki Pierce says
like Copy-Kids
Ruth says
Thanks for sharing you experience with us. It is very dificult trying to eat healthy when aour kids are bombarded with fast food comercials everywere
Nikki Pierce says
Like rainbow
nicole says
like today i ate a rainbow
alexia says
Kids will try things they grow and cook themselves.