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.
Want to Save this Recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get great new recipes from us every week!
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/
Jennifer E says
Like Today I Ate a Rainbow
Jennifer E says
Like Copy Kids
Jennifer E says
My three year old used to eat anything I served her. Steamed broccoli, sweet potato fries, baked kale chips, salmon.....you name it, she would eat it. When I became pregnant with our second child I had severe morning/all day sickness and couldn't bear to be in the kitchen most days. My husband took over most of the cooking and stuck to what he knew (bless him!). Our daughter has now lost her appetite for most of the healthy creations I serve her. She would rather eat cheese sandwiches on white bread. Uugh! I'm trying VERY slowly to get her to eat more things. It's a huge work in progress.
Tori B says
My twins are picky eaters! They only like bananas & pears for whole fruits. Luckily they will eat yellow, green & red pears! Now if they will just sto throwing all the good they don't like on the floor!
Nikkie says
Liked Today I Ate a Rainbow
Nikkie says
Liked copy-kids
Nikkie says
I have two boys. My first used to eat everything. No problem. And then he turned 3. Now he will try something every once in awhile. My youngest (who just turned 2) will not try anything new, unless it is a fruit. But veggies, beans, rice? No way. Suffice to say these boys have gone to bed without eating a single bite on their plates but I know that every time they do take that weary taste we are getting something good into them!
Sarah says
Thank you so much for this!! We just recently discovered that one of our daughters has some sensory issues and it has helped me to understand her pickness. ;) I really liked the "give yourself a break" point you made. There are a few days when I just give up and let her eat white rice (her favorite!!) for all three meals because it is too exhausting (mentally and physically) to try and fail with a healthy meal. I am glad to hear we are not alone and it helps encourage me try something new. The one thing that is my go-to (that I learned from this blog!!) is to make smoothie pops. We eat them all the time and I throw all the healthy stuff I can into them. Thanks!!
Devon Taft says
Like Copy Kids and Rainbow :)
My 3 year old is a VERY picky eater. I have been using the divided plate from Super Healthy Kids and that is helping slowly but surely.
It is a divided plate, with cute illustrations for fruits, vegetables, protein, and grains. I also tell her that if she eats healthy foods, she will grow up to be healthy and strong like her ballet teacher. Big motivator.
Melissa says
I have 3 boys and one is an excellent eater...Will try any vegetable at least once! However, my 2 year old will not even try a vegetable no matter the texture even though I know that's really what his issue is :-) We don't eat a ton of processed food anyway and I hate feeling like I have to buy him his own groceries just so he will eat. One night my husband got creative and cut up strawberries and cucumbers on the same plate alternating the strawberry piece and cucumber piece in a caterpillar shape and he at the WHOLE THING! It was a "nail biting" moment for me, but we couldn't believe it. Now, we are just waiting for those moments of inspiration to figure out what will work! Once veggie success down, many more to go!
Alice says
Sometimes I don't let my kids know what they are eating, if they see me putting something "icky = healthy" in a dish, they won't eat it!!!!
Holly Bishop says
I like my kids to try as many bites of new foods and they are old (in years). For example, my 6 year old has to take 6 bites of a new food before she is done.
Holly Bishop says
Like Copy-Kids
Holly Bishop says
Like Rainbow
Claire says
I'm responsible for putting food on the plate. My son is responsible for choosing what to eat. If he doesn't want to eat what I make, then he can do that. He just doesn't get anything else. He will eventually eat something.
Krysta says
So my daughter likes good things strawberries, blueberries, bananas, peas, carrots and broccoli but thats it. Going beyond and exploring new veggies and fruits with her is a battle!!!
Julie says
like Copy-Kids.
Julie says
Liked Today I ate a rainbow on FB.
Casey says
Liked Copy Kids
Casey says
Liked Today I ate a rainbow on FB.
Casey says
Shaping foods into fun shapes has been a helpful way to get my 3 year old to try new foods. He enjoys picking the shapes.
Kara says
This is terrible, but I distracted my 4 1/2 year old with a game on my phone and scooped her entire plate of rice and beans and peas. I wasn't proud that I was feeding her, nor by my choice of distraction ... But she ate the whole thing w/ no further complaints! Gotta take a win when I can!
carrie says
My daughter loves all kinds of fruit but we are struggling with veggies. She loved all of the pureed veggies - but in it's natural form, she struggles. Sweet potato fries are usually a winner.
Rick says
I wish I could go back in time and alter my own picky eating habits of yesteryear! It's so strange why kids won't try things...Though I guess you gotta do your best to diversify when they're young!
Anne says
My oldest will NOT eat anything green. Anything. The other day, I got him to eat one whole green bean! I'm calling that a win.
shannonmarie (rawdorable) says
My daughter isn't a picky eater, but my son is. He is more likely to try something new if I take him to the store to help pick it out, make/prep the food in the kitchen or even grow it (he only tried red potatoes because he grew them and dug them up out of his grandmother's garden). If he is involved in the process, then he'll be more willing to sample it.
Shannon says
I try to "reward"good food choices with something fun...like today I served a healthy parfait in our good crystal:) The kids loved it!
Allison Ward says
Like Copy-Kids
Allison Ward says
like Rainbow
Shannon says
liked today I ate a Rainbow on Facebook
Shannon says
liked Copy-kids on facebook
Allison Ward says
I have found that finding healthy "dips" makes eating fruits and vegetables so much more interactive and fun. Kids are even more willing to try new dips (like hummus or a Greek yogurt dip) AND the vegetable or fruit that is new if it's interactive and fun.
Melissa says
I just start nibbling on whatever it is, and have a take it or leave it approach, and usually kids decide to try some too.
barbara n says
My picky eater does better when I present the food in a fun way!
Tiffany says
try new foods, you might like em!
Namy says
Spices, people! I'm South Asian and my 14 month old is already a picky eater. I gently spice all foods I cook for her and I try cooking food in different ways (bake, steam, stir fry, curry etc). Of course, she might love something today and throw it on the floor tomorrow, but small steps right? :)
Julie says
I Want My kids to have a good healthy relationship and knowledge of all kinds of food, So when they are on their on they make well informed choices with what they eat! My nine year old is funny when we go to the grocrey store he will run up to one of his favorite things(juice, applesauce, or yogurt,etc.) And say, "Mom does this have gasoline in it?", referring to the petroleum in artificial food dyes.
Eva says
What worked in our house was not to dish out food for my son, we would start eating and then he'd become interested!
Ellen says
like Rainbow
Ellen says
like Copy-Kids