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/
Elizabeth Ruh says
Set a good example. Don't push it. Here's dinner, you don't want it? Ok, go and play while we finish up. You want something else? You have to try one bite.
Shaun says
My tip is to hide other foods in the foods their already eat. Carrots in spaghetti sauce, zucchini in brownies, broccoli in mac n cheese. They gain the taste of those hidden foods and accept them more readily when presented on their own.
Randi K says
like rainbow
Randi K says
My tip is to just keep offering. At first my kids would have nothing to do with carrots, now they ask for them daily. They want flax in their yogurt and spinach in their smoothies. Just keep offering.
Rosie says
My tip was a huge realization for me. Feed them new food when they are hungriest.
Of course they'll turn their noses up at roasted broccoli when they've got bread in their hands or a stomach full of graham crackers! Let them get a little hungry before dinner and serve the new food first.
Joy says
Set a good example yourself!
Jennifer says
I have made a lot of progress in this area, but there is always work to be done! I have a 10 year old that is really hesitant to try new foods, but we are getting there - as long as nothing is mixed together anyway.
Ashley B says
I have a two year old who is what I would like think the pickiest eater on the planet. She will not touch a single vegetable, so I have to stick to pureeing them and adding them to different things that we eat. It's the only thing that has worked for her so far!
cathy says
like copy kids
Rebecca Bruce says
This is very informative. Please enter my name for "liking" the Rainbow site.
Abigail says
Liked Today I Ate a Rainbow
Jen B says
I have a 3 year old picky eater and a 21 month old picky eater. My 3 year old has a super sensitive gag reflex and will gag if something goes In his mouth that he doesn't like...even if he put it there willingly! Frustrating! They both love fruits and veggies, so that's good, but I'd like for them to eat other things, too.
Callie says
Like today I ate a rainbow
Callie says
Like copy- kids
Callie says
My 3.5 and almost 2 year old are decent eaters but we are always looking to vary their diets ( and ours too). They will often devour something one day and refuse it a few days later so persistence is key for us.
Jacque says
My som and daughter are so picky I'm literally a short order cook running out of ideas and end up going the easy route. Help!
Jessica @Bkeepsushonest says
like Rainbow
Jessica @Bkeepsushonest says
like Copy-Kids
Jessica @Bkeepsushonest says
My tip is to make sure kids try the same food several times... for years I didn't like tomatoes but my parents kept making me try them... now I love tomatoes.
Jessica says
My two and a half year old is so picky and texturally averse that she's still getting fruits and veggies through baby food pouches and the rest of her diet consists of Cheerios and yogurt. It's very frustrating trying to get her to eat anything. She's currently in oral motor therapy to hopefully help in this matter. I wish I had more ideas for home to try.
Kelly says
My frustration is that my son will finally try something new but he will work himself up so much that once finally takes a bite he starts gagging on the food.
Kathi says
Liked Today I ate a Rainbow
Kathi says
Liked Copy-kids
Kathi says
We've tried for about 8 years to have a plan - what has worked the best is the "3 Bite Rule". We still get some fights, but if they can just handle the three bites, they are off the hook.
Angi H says
Liked Rainbow
Angi H says
Liked Copy-kids
Angi H says
Dinner time is always a challenge b/c my 6yo decides she doesn't like something before she tries it. Once she does she usually likes it but it can be a struggle and really frustrating. My kiddos do love smoothies so they get a lot of fruits and veggies that way.
Melissa says
Still working to get 11yo to try new foods, and then to keep eating them.
Stephanie O says
Like rainbow!
Stephanie O says
Already like copy kids on FB.
Stephanie O says
We add chopped, shredded, blended veggies to food when possible.
My frustration is my ten year old is a picky eater and will make comments about healthy foods and then my three year old will say she doesn't like it either. Ugh!
Adrienne says
I liked Today I ate a Rainbow on FB
Adrienne says
I liked Copy kids on FB
Adrienne says
I'm a big smoothie fan, and my kids will go for a lot of things put in a smoothie that that they won't eat otherwise. Avoiding processed foods with kids is super duper tough! I'm striving but it is an up hill battle!
Leigh says
I "Liked" Today I Ate a Rainbow on FB.
Leigh says
I "Liked" Copy Kids on FB!
Leigh says
I try to sneak pureed carrots or baby spinach into a lot of the meals I prepare for my kids. Most of the time, they don't even notice!
Dawn says
Thanks to the sneaky chef I now put pureed carrots and sweet potatoes in spaghetti sauce. It makes the sauce sweeter and it's the only way I can get my son to eat veggies. I know it's not eating the actual food, but it's a start!
becky says
My 4 year old gags on new foods she doesn't want to eat. My 18 month old is addicted to her bottle and it is hard to get her to eat other things. Having them watch other kids eating good foods on TV might help.
Carrie says
My kids have been going through a bit of a picky phase lately... luckily they LOVE fruit, so I make sure to keep a big variety on hand. As far as veggies, I offer them often, I try not to push the issue too much, and I cut them up really tiny in everything I make! :)