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/
Stefanie Gladden ( Ann Lyfe ) says
like Today I Ate A Rainbow on Facebook - Ann Lyfe
Stefanie Gladden ( Ann Lyfe ) says
like Copy-Kids on facebook - Ann Lyfe
Stefanie Gladden ( Ann Lyfe ) says
I try to always add something they like to whatever food they don't like, it usually makes them try it out!
Michele says
Liked Today I Ate a Rainbow on facebook
Michele says
Liked Copy-Kids on facebook
Jessica says
I liked Today I Ate a Rainbow on FB
Britt says
I make cauliflower "mashed potatoes"
Jill says
Like I ate a rainbow
Jill says
I have 3 year old twins- If one won't eat it the other won't eat it either!
Jenna says
I love the real food movement but my parents and family think im crazy for doing this in my house! Its so frustrating when they tell me I am wasting my time
Sarah says
Sometimes putting kids in situations where there are other kids around who are good eaters can get them to try something new...a little positive peer pressure!
Megan says
Liked Copy-kids!
Jennifer Miller says
My two year old eats every fruit that I give her. We have an apple and a plum tree in our back yard and this past fall I found her under the trees everyday eating fruit (she was very regular). She's pretty good with veggies, but horrible with meat. She will eat chicken if it is cut up finely, I'm guessing it is texture issue. At this point, I don't think she is too picky and I think she eats healthy, but some days she just doesn't eat and that frustrates me.
KRISTIN says
Liked Copy-Kids!
KRISTIN says
Sneaking vegetables in seemingly innocent looking food (sauces, breads, etc.) helps to eliminate the "ick" factor!
Melissa says
liked Rainbow
Melissa says
liked Copy Kids
Melissa says
My "picky" eater isn't all that picky when he actually tastes things - he does like more than it would seem given how little he eats, but most of the time he won't take the first bite, even of things he's tried and liked before! This holds true for things like pizza just as much as veggies
Sue Metcalfe says
If my youngest daughter doesn't want to try a food, I keep putting that food on her plate. I don't force her to eat it, I just make it available a lot. Eventually the food doesn't seem abnormal to her, and she tries it. She doesn't always like it, but at least it gets her to try new foods.
Eryn Banke says
Like Copy Kids
Eryn Banke says
Like Rainbow
Eryn Banke says
My 2 and 5 year old are VERY picky eaters. I have found that doing creative things to help the food look more fun as really helped, i.e. meatloaf in a cupcake pan with smashed cauliflower as the "frosting," using cookie cutters to make things into fun shapes and even just having fun plates and stuff. The latest fad are the "face plates" where you use the food you are serving to make the hair, jewelry, etc on the plate that has a plain face on it. The kids think its so funny to eat the hair even if its something like spaghetti squash.
Megan says
I tell my kiddo "You may not like it now, but you will learn to like it when you're older," courtesy of "French Kids Eat Everything."
Sarah says
liked Copy Kids
Cheryl says
My kids are very picky eaters and pretty much have rotated the same 4-5 meals (full of carbs and processed stuff) for awhile now. I sat down with them and discussed the problem with unhealthy foods and what it can do to our bodies. I let them ask questions and we came up with a plan together for how to eat better. They know I am gluten and dairy free and that it makes me "feel better" so we decided that we could all eat this way. And they came up with some new ideas for meals. Anyway, a week and a half into this, they are both eating gluten free (I did not take the dairy out for them yet). My kids are discovering that they enjoy new foods, as long as it is their choice to try it. So I am allowing them to pick out a new fruit and a new veggie each week. That way they feel in control of their choices. :)
Lori says
liked copy kids
Lori says
like today I ate a rainbow
Kari says
I have three children and they all try to eat differently. Our rule is that they have to try it. If they refuse to eat, that is fine, it will be sitting there waiting for them when they get hungry. I will not give them something else. It works in our house.
Cheryl says
Liked Copy Kids
Cheryl says
Liked Today I Ate A Rainbow
Shelli says
like rainbow
Stephanie says
Like
Copy-Kids
Stephanie says
Like
Rainbow
Shelli says
like copy-kids
Shelli says
My daughter loves parmesan cheese so I sprinkle a little on broccoli, cooked carrots, etc.
Stephanie says
My son will not eat ANY meat and has not since birth. He used to almost throw himself out of his high hair to get away from the spoon. Now at age 4, he eats fruit (all kinds), yogurt, cheese, pb&j and Nutella sandwiches and protein bars. THAT IS IT. it absolutely kills me. No veggies, no beans and no meat. I really have no idea how the boy keeps growing. I am a fitness professional so health in fitness and diet is very important to me. He is also allergic to red dye. I put our dinner on the table last night (talapia and quinoa pilaf with carrots) and had to follow with the 4th plate with a Nutella sandwich and grapes I neatly cried, how do I keep doing this? If I ask him to try something he will just sit and cry and say no no no! I have even, in a momentary lapse of judgement, told him he he tried something (cream cheese) I would give him a chocolate chip.
Jodi W says
Like today I ate a rainbow
Jodi W says
"Like" copykids
Jodi W says
I sit out a plate of various veggies while I fix dinner. My kiddos are usually hungry and are more willing to eat/try them.
Angie U says
My boys are carbo-loaders, but not good carbs. They threaten mutiny when there are no pizzas or Doritos in the house. My daughter, however, who is the youngest, asks for what's healthy.....oh, well....they are all different!