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/
Nancy says
I know that I need to take charge in this area because my older son is influincing his younger brothers.
Katie says
Love these ideas. My biggest tip - YOU have to eat the fruits and veggies too! If the kids see me eating them they are far more likely to try them. :)
Laura says
Variety is the key to life! My son has been complaining that he doesn't like soup. Instead of making him try it, I've added brown rice to his soup to make it more casserole-ish. Just adding something he likes, now he'll eat it without question. Just keep trying!
Susan says
I make my girls try everything at each meal. I've told them their tastebuds can change as they get older so they always need to try again. They seem to get a kick out of that and say things like, "When I was 4 my tastebuds didn't like tomatoes, but now that I'm 5 they do!" Cute. I also make ranch dip for veggies out of Greek yogurt and a ranch mix from the Farmer's Market.
Anneke says
I make natural dipping sauces for fruits and veggies and it helps my kids eat it, like hummus or avo and yoghurt mixture or just yoghurt etc. My pickiest youngest one sometimes just licks off the sauce but other times she takes a bite:)
Anneke says
liked eat a rainbow
Anneke says
liked copy kids
Kristina says
like Rainbow
Kristina says
like Copy-Kids
Kristina says
Biggest Success: If at first you don't succeed try try again. It took weeks of requiring 1 bite of everything before my 5 year old would admit she liked a vegi. She is now requesting more fruits and vegi's for snacks and meals! I am amazed!
Sarah Hirsch says
my picky eater frustration is that my son won't eat veggies and subsists primarily on bread products. i just have to enjoy the times i can get him to eat fruit
Karen Berridge says
Like Copy kids
Karen Berridge says
like Rainbow
Karen Berridge says
I re-introduce foods several times.
kristin b says
I give my daughter all veggies and fruit a few times in a row. Eventually she likes them or she doesn't. Ill retry later If she doesn't like it. She will eat broccoli anytime of the day!
Rosa says
liked Copy-Kids
Rosa says
liked Rainbow
Rosa says
My kids use to be fairly flexible but have gotten so picky that they don't seem to like things they use to which is quite frustrating.
sam stevens says
liked copy kids
sam stevens says
like rainbow
sam stevens says
biggest frustration, all the kids (husband included) gang up on me! im out numbered sometimes!
brandy says
"like Rainbow"
brandy says
like Copy-Kids
brandy says
i try the different textures idea... my daughter will NOT eat peas, unless they are frozen. How weird is that?? I also tell her that if she doesn't like it, she doesn't have to eat it, but she HAS to try it first no matter what.
Katie A. says
Like Copy-kids on facebook:)
Katie A. says
I like today I ate a Rainbow on facebook:)
Katie A. says
My girls will usually try anything that they help to make, so I try to include them in the cooking or shopping when I can.
Lisa P says
Start young and set a good example.
Ashly says
Like Copy Kids!
Ashly says
My picky eater tip is to make health foods fun. Children do not necessarily know the difference between health foods and junk foods, they learn from us and when we choose to highlight and make health foods fun and get them into children that's what they will grow to love and crave. So I try to cut foods in fun and creative ways and to serve them in an appealing way.
Ashly says
Like Rainbow!
Sharon Kohl says
Rainbow (liked on Facebook)
Sharon Kohl says
I always try to encourage my son to try one bite, sometimes it works - sometimes not. We also eat together so e knows everyone has the same thing
Sarah says
Like Rainbow!
Sarah says
Like copy kids.
Sarah says
My picky eater tip is to have something the child likes along with something they don't like. I first give the food the child doesn't like but let them know as soon as they finish I have this food they do like waiting for them! Also, Lots of praise is given as the child eats the food they don't like!
Bev says
Like rainbow
Bev says
Like Copy Kids
Bev says
I found out that my daughter liked raw carrots when I bought a veggie tray for a get together. No pressure for her to eat, but she loves them and since she won't eat them cooked, she gets them raw with supper!
Elizabeth Ruh says
Like copy kids.