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/
Megan says
Like eat a rainbow
Megan says
I have two kids, one is a wonderful eater and is always ready and willing to try something new. My son,however, won't even put it in his mouth to taste new things. He pretty much just eats meat, most grains and some fruit. Little dairy and almost no veggies. So funny how two kids on the same house, and only 14months apart in age can be so different.
Jackie Grano says
Battling a new school that serves KOOL AID at snack, uggh!!
Jackie Grano says
like copy kids
Jackie Grano says
Like today i ate like a rainbow
Susanna Mabery says
Like rainbow
Susanna Mabery says
Like copy kids
Susanna Mabery says
We also try the deal that they just have to try it. If they don't like it, they don't have to eat it. I usually serve it to them a few more times after hoping they will change their mind! We also try to be really encouraging about how good it tastes and try not to make weird faces as they react to it, which is hard to do sometimes, but they seem to be watching our reaction to them trying it! Also does help if they are really hungry!
Amy says
We try to always have a special treat at the end of supper and we always pray and say things we are thankful for throughout the day. A thankful heart is rarely grouchy about not getting exactly what they want for dinner! I also think of fun names for things that are new or maybe look a bit odd :)
Tiffany says
I like to get them involved in all aspects of the meal, from selecting the recipes, to shopping, and to preparation (age appropriate, of course). When they have something "invested" in the meal, they are much more apt to at least try it!
Tracy says
We use the one bite rule. It's usually the ONLY bite.
Lynn says
Don't give up trying!
Nicole Taulman says
My 7 year old daughter, Brynne, is overweight. She gravitates toward comfort foods and carbs. Everyone in our family is thin, except for her. So, we are changing our whole family's eating habits to help her learn healthy ones. This includes more fruits and veggies. Fruits aren't the problem. But there is not one vegetable she will eat except for ketchup :) and tomato soup. I am desperate for ways to help her LIKE veggies, instead of always getting them hidden in her food (which I do). On top of that, she is lactose intolerant and has IBS, so her range of acceptable foods can be small at times. It is frustrating, but I am determined to make changes for us! (We are using a Food Groups plate which has been helping, too.)
Dena Fife says
With my two kids (6 and 7) we have made a deal that all they have to do is try it, if they don't like it, then they don't need to finish it. Why it works....the rule not only applies to my children, it applies to us parents as well and there are plenty of things I don't like and whenever my kids get the opportunity to remind me, they enjoy saying, "you just have to try it, mommy."
Marlena Moss says
I have a picky 2.5 year old. He used to eat just about anything but seems the older he's getting more pickier. I just try to make it fun and creative. I would love to win the GC. Thanks.
Chrystal Simmons says
My Son Is 10 Years Old, And Has Always Been A Picky Eater, Even With Baby Food. I Have Tried Many Different Things To Try And Get Him To Eat His Veggies, Now His Pediatrician Says He Needs Therapy As He Has Texture Problems, I Know For A Fact This Isn't The Case, He's Just Stubborn, He Won't Try Many Things So Its Not Textures. I Think This Rainbow Kit Will Work Well With Him, I'm Willing To Try It And Report Back To His Pediarician, Maybe She'll Start Reccommending It To Her Other Patients, Instead Of Food Aversion Therapy ..
Chrystal Simmons says
"Like Copy-Kids"
Chrystal Simmons says
"Like Rainbow"
Felicia says
I am a first time mommy of a 13 month old little girl and I've been very luck thus far because she is a great eater. I think this is partially because I made my own baby food and offered a big variety of pureed fruits and veggies. So my advice to new moms is to offer a variety at a very young age.
Pamela Schechter says
My 3 yr old didn't like peas - too mushy. So I give them to her frozen and she loves them.
Sarah S. says
liked today i ate a rainbow
Felicia says
Like Copy-Kids
Sarah S. says
liked copy-kids
Felicia says
Like Rainbow
Sarah S. says
i have three kids, two of whom i can usually convince to at least try something new, but the third is my real challenge. i'm pretty sure he's got different taste buds and a stronger sense of smell than any of the rest of us. we're working on it, but it's a challenge. i don't make as big of a deal about it now as i used to though. it's all a process.
Nicole Kennedy says
I like Today I Ate a Rainbow!
Nicole Kennedy says
I like Copy Kids
Nicole Kennedy says
When I make soup or chili, I puree the onions, carrots and celery/peppers since my husband and kids aren't thrilled with the chunks. I actually find that it makes the end result even better because it thickens chicken soup (better for toddlers) and really makes the chili meat taste even better!
Abbi says
like rainbow
Abbi says
Like copy kids
MD Kennedy says
I Like I Ate a Rainbow
Jana says
like Rainbow
Jana says
Like Copy Kids
MD Kennedy says
I Like Copy Kids
MD Kennedy says
My tip: make the plate attractive! If you can make a "neat" shape or funny face out of the "suspocious food, you may ha vemore success.
Bets says
We have exposed our kids to a lot of different food and cultures and they have become adventures eaters.
Ann says
Have liked Today I ate a rainbow on Facebook for a while now =)
Ann says
Our problem child ;-) has a hard time with protein. He will eat fruits and veggies all day long (thank goodness) but protein is a challenge. Luckily, with time and patience, he is coming around.
Tracy says
Love the tip on giving silly small portions!
Kate says
I've got 4 kids, ages 12, 9, 3, and 9 months. While I don't consider my kids to be extremely picky, there are some things the older two resisted eating (in the way of fruits and veggies) for years, but are now starting to try things they thought they "hated" and are actually finding that they are either not that bad or even good! So, sometimes it takes WAY more than offering something 10 times to get them to like it, but just keep serving healthy things and eventually they may come around!