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/
Brooke says
like Copy-Kids!
Brooke says
Dried fruit, without added sugar, is the best way to get fruit into my boys. It also has been a good dessert substitute.
Tina O says
I was a picky eater as a kid, and my mom said that I had to try everything I didn't like at least three times. In the end, the only food I really don't like and my mom stopped having me eat was peanut butter. Other than that, now I love almost everything!
Stacey V says
Like Today I Ate A Rainbow on Facebook
Stacey V says
Like Copy Cat on Facebook
Stacey V says
I have an 8 year old and 6 year old and they are both picky eaters. I just keep offering them new foods. It's hard sometimes. But every once in awhile they will eat something I never expected them to.
Jamie says
Recently introduced my boyfriend to sushi and he loves it, but refuses to eat basic things like mayonnaise and mustard..riddle me that!
Lori says
My girls are pretty good eaters(I know I'm blessed!). If they "help" cook I find they are very eager to eat anything.
Lori says
like Copy-Kids
Lori says
like rainbow
Sara langer says
We make fruit and kale smoothies - I put it in a cup with a lid so my kid who refuses to eat anything green cant see the color.
Marjorie says
Adding organic spinach or baby kale( organic bc of the pesticides) to fruit smoothies is an easier way to ensure my children receive immune boosting benefits from these vegetables.
Randi wheeler says
I have two children, ages 9 and 7. My nine year old loves trying new food, my 7 year old is the pickiest eater anyone will ever meet. I have 1 rule in my house, it has worked really well to encourage my 7 year old to eat healthier choices. "You must try it once before you refuse it", my trick is if he tried it and doesn't care for it I prepare it differently next time and he must try it (again) before he refuses. I end up experimenting a lot but usually I can find a way to make something he enjoys eating.
Wanda Hayward says
I like that idea of the small amount of food. Thanks. It is something I will use.
Cindy says
Like them both!
Tracy Sanderson says
Like Rainbow
Tracy Sanderson says
Like Copy-Kids
Tracy Sanderson says
My 8 year old loves to eat and loves to help in the kitchen. But making the switch away from processed and fast food has been really hard on him. I think there might be crack (or something eks very addictive in McDonald's cheeseburgers. He has been through withdrawals. He likes a lot of the food we have tried, but I know he has been disappointed several times. I am hoping his baby sister grows but following in his adventurous heathy footsteps. Now we need to talk about picky husbands!
Katie says
I liked eat a rainbow
Katie says
Liked copy kids
Katie says
My youngest wont try anything new, only the same old same old :) slow strides.
Traci C says
I have one who sometimes *thinks* she's picky...but she'll eat the exact same food if it comes off my plate or her daddy's!
Andrea says
I like eat a rainbow.
Andrea says
I like copy kids
Andrea says
Although it only works every now and then, I have found that if I warn my son ahead of time that he will try something new and get him invested in it before we sit down to eat I have some success.
Nereida Salas says
My picky eater frustration is not so much that the kids I watch don't like to eat healthy foods is that they like their food a certain texture or degree or "doneness." And in finding out what each one's tastes were, well lets just say a lot of food went to waste or I had to force myself to eat a couple of extra servings than I originally planned.
A picky eater tip? I add a lot of finely crushed/chopped veggies into sauces so that they're not visibly recognized. Most the time, the kids and my bf don't recognize that there's mushrooms, onions, peppers, etc.
Abbi says
Picky-eater tip? I'm no expert, but I feel that if a child is required to at least try one bite of something before snurling their nose, they might find that they actually like the food in question. Also, don't be so quick to give them a different option. Too many parents ALLOW pickiness. I understand that some things, a person just w
on't like, but a lot of parents are the cause of pickiness by letting the kids have a special meal (other than the one cooked), or by telling kids "oh, you won't like that" just because they didn't/don't like it. If my children ask to try something, I let them, whether I like it or not.
Emily F says
I think the best tip is to just relax. Keeping serving healthy foods, but don't make mealtime stressful for anyone and one day, they might just surprise you and clean their plates.
Molly Shelton says
I am a picky eater and was determined that I would not have a picky child, but thus...reality!! My 5 year old will eat anything...always has, but my 4 year old is much more "discerning"! For him it's all about texture (just like Mommy)! My biggest success with him is changing the texture of things he balks at...we eat A LOT of homemade frozen smoothie type pops, drinkable smoothies and veggies baked into our quick breads.
*Like Rainbow
*Like Copy Kids
Michelle Reed says
like Rainbow
Michelle Reed says
like Copy-Kids
Michelle Reed says
My 2 year old won't eat his veggies, however he loves baby food (veggies) so I still let him eat "jars" and sometimes he'll drink my veggie/fruit smoothies (any way I can get the veggies in him is fine by me). How long will I have to "trick" him into eating his veggies? It's weird…I LOVED my veggies as a kid.
Brooke Lane says
I like today I ate a rainbow on fb.
Brooke Lane says
I like copy-kids on fb.
Brooke Lane says
My daughter (3 yrs) isn't a picky eater, but when she hears other kids say they don't like a certain food.. she turns into a copy cat! This is incredibly frustrating because I know she would eat the foods before. So for instance, spinach became a problem food for us. As soon as she'd find out spinach was in something she wouldn't eat it. So instead of referring to it as spinach, it is now called "leaves". Haha! Which is silly to her and makes her want to eat it. I also add it to smoothies (which she loves) so she never knows the difference :) Luckily, we don't have the picky problems very often though!
Dawn W says
liked rainbow
Dawn W says
liked copy kids
Emily Hancock says
Like rainbow
Dawn W says
I have never liked cooking/making dinner. Now that I have a picky husband, picky son and and infant to feed I dread dinner time.
Aimee Coppola says
My 6 year old is a fantastic eater and always has been; however, my 3 year old daughter is flat out picky. I continue to offer her foods all the time and once in a while she will budge for fruits (the other day she ate a blueberry!), but I am still having a very big challenge with vegetables!
"Like eat a rainbow"
"Like copy kids"
Patty S. says
I find that getting my kids involved in prepping and cooking meals increases the chances that they will at least try it. I also offer the foods even if I know one of my boys doesn't like it. If I offer it enough times, they usually get around to trying it and a lot of times they realize they actually like it.
Megan says
Like copy kids