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/
Csilla says
Frustrations?? Well, he eats less and less -becoming more and more picky, and I am at a loss about what to pack in his lunch that won't come home untouched. (And, of course, no veggies.)
angie fafatas says
I also say "Your baby sister is not afraid to eat this" and sometimes that gets her big brother's ego working in my favor.
Roxanne says
I know it has been said a million times, but my biggest tip is just to keep offering the food, and keep talking about it with excitement to encourage them to try it.
Krystal says
Like rainbow
Sabrina W. says
“like Rainbowâ€
Sabrina W. says
“like Copy-Kidsâ€
Julie says
Only doing one new thing at a time. If I make sure most of what is on their plate is familiar, they are more likely to give the new thing a try. But I definitely see an innate difference in my kids...the "picky" eater is just much more risk-aversive in general.
gwen says
Many times if I eat something in front of them several times without even offering it to them, they are begging me to have a bite! Then they like it because it wasn't forced on them.
Also, filling them in on the dangers of certain foods and ingredients got them on board right away! (ages 5 and 7)
thanks for the giveaway!
fayme stringer henry says
like rainbow
fayme stringer henry says
like copy kids
fayme stringer henry says
getting my older daughters interested in veggies was easy, but the babygirl teends to steer away from healthy for not so...
Staci says
My kids think that food they help make tastes better. They put the fruits/veggies in the juicer or scramble the eggs themselves or even chop their favorite veggie for our Stone Soup. Always make sure to add lots of LOVE. :)
Chris says
Like rainbow
Chris says
I like copy-kids.
Chris says
I've learned from my little picky eater that every day is different. So, I always reintroduce foods.
Michelle H says
Like rainbow
Michelle H says
Like copy-kids
Michelle H says
My son was a very adventurous/willing eater up until about age 5 (he's 7 now). Recently he has started deciding he doesn't like things before he even tries it. We always have him try at least one bite of everything, and his dad has found that a sprinkle of Parmesan goes a long way!
Robin says
“like Copy-Kidsâ€
RBR says
“like Copy-Kidsâ€
Love the Baa, Baa Cauli Sheep idea on your FB page!
RBR says
“like Rainbowâ€
I am the Queen o' four picky eaters :)
Patti says
Like Copy-Kids
Patti says
like Rainbow
Patti says
I have a 3 year old who's very picky and my 22 month old eats almost anything. So I make very healthy meatballs often. So I continue to put them on her plate in hopes she'll try them. I don't mention it but give my son Major exaggerated praise for eating all of his. She is now eating her entire meatball with NO prodding so Happy!!! Works if you have 2 kids!! :)
Araceli says
I use the muffin recipe from this website and put in all kinds of berries my kids won't eat on their own . So my tip is to offer the same foods in different ways.
Sarah says
Love this blog!!
Lauren T says
like rainbow
Lauren T says
Like Copy Kids.
Lauren T says
I'm had to learn to let go and take a long-range approach. I know it's not perfect now...and looks nothing like I want it to...but we keep taking small steps in the right direction. Small bites here...cheers even for tryng a new dessert there. We talk alot about healthy foods and even though he won't eat them now, I take comfort that he's at least comfortable around good eating and one day may make those same choices for himself.
Paige says
My picky eater suggestion is - keep trying! My kids are pre teen and are slowly starting to eat healthier things that I offer.
Michelle says
I am a newlywed wife and grew up in a family who ate the rainbow everyday. My husband on the other hand would gladly eat cereal, bananas and cookies and cream ice cream for every meal. I began introducing new veggies and fruits in an undercover way. For example hiding spinnach and kale in smoothies or making a stir fry with lots of different veggies and a healthy homemade sauce. (This is now his favorite meal by the way) I found out the hard way it is easier to introduce veggies this way rather than make a delicious salad and him not eat more than a bite :) plus undercover veggies are still a great way for he and I to get the nutrition we need in a very yummy way
Kristi R. says
Like Rainbow :)
Sherrie Evans says
Liked Rainbow!
Sherrie Evans says
Liked Copy Kids!
Em says
Picky eaters solved! Who doesn't like their rainbow served on a skewer? Put it on a stick, a toothpick, a skewer and the whole atmosphere changes!! Kids love it!
Sherrie Evans says
I am lucky to not have a truly picky eater. But, I have gotten my kids to eat new things by hiding it and trying over and over again in different recipes. I love hearing about others techniques.
Carrie says
Like copy kids.
Carrie says
Like rainbow.
Melissa says
like rainbow
Carrie says
Lately the only thing one of my two-year-olds consistently wants to eat is applesauce. I make my own so I've been sneaking in small amounts of other fruits/veggies (e.g., pears, carrots) and he still likes it.