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/
Ellen says
My biggest frustration is my 15 year old. She is the pickiest eater I have ever met! Pretty much the only things she will eat are meat, potatoes, and pasta, but none of these can have any real color! I've tried everything I can think of, but nothing has worked. She has just a few foods that she will eat. I am seriously hoping she will one day out grow it!
Suzanne says
my picky eater was just diagnosed with celiac disease. she is starting to eat more fruits and veggies now that she's feeling better but it is a struggle. there are certain foods she loves like hummus with carrots or pea pods.
Jessica says
like Rainbow (LOVE!)
Jessica says
like Copy-Kids!!
Sarah says
There is something about letting my kids pick their own raw veggies off a serving plate filled with several choices (instead of just putting some on their plate as I prepare it) that entices them to eat more. They like being able to choose which one(s) they want that evening.
Jessica says
I find that hiding certain foods in foods they love really works- I can hide peas in ravioli, or *some* lettuce in a small whole wheat taco, and my 18-month-old has no problem with it! And, knowing he'll eat more when he's really hungry, I'll start with the veggies first.
Erin says
That's great and all, but I need help with my already developed bad habit eaters that are older...16, 12 & 10. Any advice on how to change them? Very set in their ways...for example "Is this wheat pasta?" Help.
Stacy says
liked Copy-Kids
Stacy says
liked Rainbow
Stacy says
I have to steam most veggies for my kids to eat them. They don't like raw carrots or broccoli. Most of the time, they have to have ranch on their veggies also.
Rachel Tilly says
Whenever I'm with kids I try to make what they're eating a FUN experience--just like you suggested!
Melissa says
When we have a new food for my 4 year old to try, we give him a "thank you bite" and then usually do two things: first, my husband "talks" like the food and says "Please, please eat me... thank you! thank you!" and it gets lots of giggles. Then, we offer a favorite treat drink to "wash it down" right away if he doesn't like it. This might be chocolate milk, vanilla soy milk, or a juice cocktail that he helps to make (just mixing oj and cran juice for instance). It has been mostly successful in our house!
Megan says
Like Copy Kids on FB
Megan says
Like Rainbow on FB
Megan says
My kids seem to go in and out of eating different fruits or veggies. My kids used to eat carrots with no hesitation but now my son is putting up a fight. To get him to eat them I turn it into a game to see who can make the carrot crunch the loudest. He loves it!
Dawn says
I've got one picky one in the middle of 3. It's a little frustrating since he wasn't "raised" differently than the one before and the one after him.
Nadia Ramirez says
We also have a one bite rule at home... I respect that we all have different taste preferences, but if you try it you'll like it!! ~~ that was said in a yo gabba gabba tune!!!
Lauren says
Kale chips because they're chips are easy winners for y picky three year old.
Jen says
like rainbow!
Jen says
like Copy-Kids!
Jen says
My picky eater is a carbs junky. I keep trying to introduce meals consistently, but sometimes he just ends up eating what he likes. So, because of this, I went about finding not processed carbs. For instance, I make my own bread which has no sugar, whole wheat flour, etc. Then I put peanut butter from the farmer's market on it, it has no sugar and is ONLY peanuts, and local honey or raw honey. And there I have a peanut butter sandwich for him that I don't have to feel guilty about! He loves red pepper and hummus too, so he eats a lot of that!
Monica Nuss says
liked Today I ate a rainbow on fb
Monica Nuss says
liked copy-kids on FB
Sophie says
Liked Today I ate a Rainbow on FB :)
Sophie says
Liked Copy Kids on FB :)
Rachel says
My daughter won't eat anything creamy or juicy, not even yogurt, even though she ate everything as a baby! We just keep offering and tryin gnot to make a big deal about it.
Monica Nuss says
they have to try one bite of everything. we use alot of ranch dressing or ketchup, depending on the child. it helps.
Sophie says
I have found that if our three and a half year old won't eat something and I tell that, "I would sure like to gobble down your food because it looks sooo delicious" he will insist that it is his and "gobble" it up himself :)
Luann says
My child is a texture child, if the texture isn't right, it will no be tried or eaten.
Luann says
I like I ate a rainbow on FB
Luann says
I like Copy-Kids on FB
Katie says
Liked Today I ate a Rainbow on FB
Katie says
Liked Copy Kids on FB
Katie says
We have always told our boys they have to eat the number of bites according to how old they are. For example, they are currently 6, so if they do not like something, they have to eat at least 6 good size bites of the food. It works for our family!
Ginger says
like Copy-Kids
Ginger says
like rainbow
Ginger says
My daughter is 7 months old so at this point she's just learning how to eat solids and pickiness isn't a problem yet. We're doing baby-led weaning and trying to teach her to eat healthy from the start!
Pam says
like Rainbow
Pam says
Like Copy-Kids
Pam says
I have a picky eater, but it's mostly with different textures of foods. I try to be very encouraging and let them see that's there isn't anything that I don't like or won't try.