Winning over your picky eater is no easy task, but (in most cases) it can be done! Following is a list of tactics to hopefully convince your child that “real food” is good stuff. Also, don’t forget that it can take time for one’s palette to adjust to new tastes so if you experience some failed attempts at first don’t be discouraged!
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1. Start by switching out the refined and processed ingredients in meals they love for healthier ones. Some recipes to consider: Whole-Wheat Macaroni and Cheese, Homemade Chicken Nuggets, Whole-Wheat Pizza and Whole-Wheat Banana Pancakes (pictured).
2. Give your child a good first impression of the real food you want them to try even if it means deep frying sweet potatoes to make French fries, making sweet zucchini bread, or coating fish in almonds and topping it with a butter sauce. Once your child thinks they like “fish” you’ll have a better chance of getting them to eat it next time (even if you cook it differently).
3. If you like to hide veggies in your kid’s food please tell them about it while they are eating it (if you’re brave enough) or at least tell them afterward. They need to know the hidden ingredient isn’t so horrifying after all. Plus if when they turn 18 they still think they’ve never eaten broccoli, because it’s always been hidden it in their food, where is that going to get you?
4. Bribe them to eat real food with other real food. Most parents already know how to bribe on occasion, but remember it does not always have to be about sweets and junk food. For example, my 4-year-old daughter absolutely loves cheese sticks and will do just about anything for one…including eating a bite of her veggies!
5. Let them pick out their own fruits and vegetables at the store or farmers’ market. Better yet, let them help you grow some produce in a few pots or in a small garden in your very own backyard. Now is the perfect time to start planting for fall, and it would be very little effort and a lot of reward to plant some carrot seeds together in a little pot on your deck.
6. Get them involved in picking out dinner or breakfast recipes and helping you cook the meal. Even kids as young as one or two are great at stirring. I’ve started letting my 6-year-old flip pancakes on the griddle (with close supervision) and she feels like she is the “queen of the castle” when she’s cooking for the whole family! Most kids will at least have a taste if they helped to make the meal.
7. Make a strict “one-bite rule” that they have to at least try a food and remind them that it won’t hurt them if it tastes bad. This goes for each meal. Also allow them to wash it down with their drink as opposed to spitting it out. You may only win them over 1 out of 10 times, but that one time makes it so worth it!
8. Do not pressure or upset your kids too much over trying a new food. There is a sweet spot somewhere between not giving up easily and not pushing them too hard. This is why I like our "one bite rule" because it is no surprise when I ask my kids to try at least one bite of something new. You don’t want them to have any negative feelings toward food or mealtime. You should know pretty quickly when you’ve started taking things too far.
9. If your child is especially resistant only put one new food on their plate at a time along with other real food that you already know they like.
10. For older children talk to them about why it is important to make these changes and consider inviting them to watch the documentary Food, Inc. with you. You can also sit down and discuss our list of 10 reasons to cut out processed food. Most kids want to do the right thing and be healthy, and I promise you the transition will be so much easier if they’re on board with making changes.
11. Make sure you have the right expectations. Converting your child or your entire family over to real food is not supposed to be an easy or quick task. Buying, prepping and cooking wholesome meals is obviously going to be more work than ordering a highly processed pizza, but that doesn’t mean it can’t be done. Just remember that the changes you will see in the health of your family will be more than worth it in the long run!
12. It really does take a dozen or more times for a child to realize they might like a new food. It took a lot of patience, but I think I even offered my youngest daughter green bell peppers two or three dozen times before she one day decided she liked it (much to my surprise!). So remember…persistence is key so don't give up!
If you have any additional suggestions you’d like to share please leave them in the comments below. Also, be sure to check out our family real food meal plans if you are looking for ideas on what to specifically feed your kids.
worldwidewebers says
I saw your recommendation for the book "French Kids Eat Everything (and yours can too)" and I would like to wholeheartedly second the recommendation. A couple of things that we have learned from the book are:
1) we now treat dinner as the special occasion that it is...we have candles lit on the table as a very simple and easy fix. It sets the stage for appreciating the dinner (as I, the cook, have put forth much effort, and would like an appropriate reaction)
2) I serve our meals in stages (3-4)courses so that we take a lot longer to eat, enjoy the meal and the company.
3) snacks are out of our lives almost exclusively, except for one after school snack- the thought is that feeling hunger is good for our bodies, and that it will help to fill up with good, healthy food at the next meal. This one totally works, by the way.
4) we eat later. our son is 6, and goes to bed around 7:45 pm. Now we are eating around 6:45-7, instead of 6. This means he is fairly hungry, eats a good dinner, and isn't hungry before bedtime (b/c it's right after dinner).
5) we've made vegetable soups to begin to get used to the taste (ie Leek, Celery, Spinach, Pumpkin) and served flavorful things to bring out the taste ie pesto or balsamic vinegar for tomatoes.
Jennifer says
In regards to teaching them to eat healthy- I wonder if your kids will think you are full of it when they start health class and hear that low fat, etc is the "healthy" way and here we are all pushing eating moderate amounts of butter on toast, and cooking with lots of butter, coconut oil, etc. It's hard to believe that they will think we know what we are talking about when every school across the country is telling them differently.
Kate says
We have four boys (almost 6, 2 1/2 twins and 11 months). The three younger ones thankfully eat most everything without a complaint. Our almost 6 year old has given us the trouble this past 9 months since our switch (he's actually crying right now over a smidge of beans on his plate.) Our reward after dinner each night is a frozen banana. Just cut bananas in half, stick a Popsicle stick in them and freeze on cookie sheets lined with parchment paper. We keep our freezer stocked with them now and the entire family enjoys a "frozen nana" after they've eaten their dinner without complaining. We also cut them into slices and freeze them and use them as potty training rewards.
Chelsea says
Question about getting kids (and adults) to eat veggies... I know that all of the vegetable dips out there and salad dressings are processed and full of things that aren't good for you, but I don't know to make plain, raw vegetables more exciting and tasty for my family to eat! Help!
Assistant to 100 Days (Jill) says
Hi Chelsea. Have you checked out this dip you can use? https://www.100daysofrealfood.com/2011/12/01/recipe-ranch-flavored-dip/ Or, what about hummus? https://www.100daysofrealfood.com/2010/08/04/recipe-traditional-hummus/. These seem to work with my kids quite often. Jill
Shannon says
What do you do when your kids do not want to eat what you make them and they do the one bit rule and complain they are still hungry? Do you make them something else or offer them more of what they did like? I usually say they have to eat what's on their plate before getting anything else. If they are hungry then they can eat their veggies or some cases meat. I'm not sure that is what I should do but I don't really want to be a short order cook or waste food.
mary says
Shannon I am a meanie mom. I will not give my kids anything else. If they don't eat what I made they DO NOT eat. They can wait until the next meal. But that's just me. I am sure there are others out there who can give you better advice. LOL
Kate says
Our rule (evolved over the years). It doesn't have to be your favorite, but you are expected to eat it thankfully and respectfully. We get a variety of fits over this, but I'm not making separate meals. I do give them a lot of what I know they like in the meal and a very small amount of what they don't and we go from there.
Assistant to 100 Days (Jill) says
Hi Shannon. I always make sure there's at least one thing on their plate that I know they like. I don't cook special meals. At least having one thing assures they get something. I have never had a child wake up during the night telling me they were hungry. Between the one thing and what they get to eat during the day, I feel like they are fine even if they don't eat their entire dinner. Good luck. Jill
vickie says
these are FANTASTIC ideas!!!! thank you so much!!! i have a picky eater son who loved some smoothie pops i made with spinach in em. didn't like the smoothie i sent to school in a thermos but liked exact same thing FROZEN!!! so i'm so going to get some of those pop mold things you show on your blog. for their lunches. LOVING your website!!! thank you so much
my neighbor and i are swapping recipes and cutting processed food out
Lori says
Great tips...however....MY picky eater is an adult male, I call him hubby! lol
Lisa says
Here's some advice from that might help! https://www.100daysofrealfood.com/2011/07/07/convincing-a-reluctant-spouse-to-eat-real-food/
Christene LeDoux says
I am an American expat living in Austria with my Austrian husband and raising our toddler.
The way Europeans eat & live (especially here in the alps) has changed my entire life, truly.
For example, our fridges are very small (nothing like in the states) because they like to walk to the shop daily and pick up fresh food.
More amazing stuff like raw milk vending machines (that are very, very safe and regulated and come straight from the farms) or just getting it from the farmers themselves which are everywhere. No GMOs (Austrian bans them), no pink slime and get this, if we import food from the states (just for example, cookies), they actually alter the ingredients to remove any GMOs, etc... to meet European standards. This means the cookie you are eating in the US has extra crap the same cookies (from the same company) Austria are importing/eating do not. If these companies can alter their ingredients successfully to get into the European market, why are they not doing this for Americans?
Even fast food here only allows 100% farm (a lot of times) organic produce & 100% grass-fed beef in their food, FROM Austria. No imported anything allowed. If McDs can do this here, why not everywhere? In fact, McDs is known for changing up their menus and adhering to various regulations, depending on which country they are in.
It's common to go the doctor here and get prescribed a natural and/or homeopathic remedy above all others. Really. When I first got here, I was still blind to ways of holistic living and used to beg for the hard meds. I've since figured out not only healthful living in all forms (food, toxins *cosmetics/household products, etc...*), air, hidden health hazards, etc... but have totally changed my way of living.
I can't do it all, but darn if I don't try. No BPA or BPS (which is in all plastic) the best I can. Never canned, boxed or processed foods. I've since begun fermenting, I make water and milk kefirs, kombucha. When I do grains it's whole and I try to soak & sprout them. I make my own dish soap, laundry soap (and not to save money only but to avoid toxins altogether). I haven't reach the stage of No poo (no shampoo), but I do use apple cider vinegar as a rinse and coconut oil as a lotion. Organic is affordable here, but even when it's not, we do it because the long-terms effects of non-organic in the end, just may be more costly health-wise.
I try my best and like most us, due to financial reasons and just plain time, I miss a lot, make mistakes and just can't afford some routes I would like to take. Such as life.
With that, I just want to say, the holistic living here in the Austrian alps, the focus on bikes and walking or mass transit (very much how people travel and move about here), things closing on Saturday around 5/6pm and not opening again until Sunday, so you can rest and be with family...have way less stress. Work under 40 hour weeks (my husband gets off as most people, around noon on Friday), long 4-6 week holidays, 1-3 years paid maternity leave. These things make a difference in our overall healthy, well-being and longevity.
As a whole, including all these lifestyle changes just because I am here and it's how it's done, has changed so much for me. Sadly, I can't reverse everything and do have some lingering health issues from my past, but I'm working on them.
Back to the original post... My 2 year old daughter prefers carrots and her daily spirulina drink to cookies. If she has a choice between a stroller and walking, walking every time.
These things aren't because I am some kind of super mom (FAR from it), but because she watches her surroundings. She is living her life next to ours and is just eating and doing what she sees. Not being bombarded by things like fast food or sugary snacks has made all the difference. We don't deprive her. She knows what sweet is and has had fries a few times, but I believe by introducing her to healthy, whole, unprocessed food from the start and continuing on with it, she will in the future, make better choices for herself. It's already proving true and I am so so grateful for that. Like many of you, my upbringing was the opposite. In fact, I was raised in the age of microwave dinners and 10 cent McD hamburgers. My parents loved me and did the best they could, but sadly, times were different back then. Amen to new information, change and a second chance. Even if it's not for us. Passing our new knowledge down to our children is a pretty great second chance if you ask me though. :) Good luck everyone. xxx
Ulla Schindler says
Christene - i loved reading your comment. Although this was a long time ago when you posted, hoping to still touch base with you.Not on the food side, but on being an ex-pat in Austria. Did you speak German already or learn it there? Can you email me? ulla_schindlerAThotmailDOTcom
thank you!
Stephanie Abramowitz says
Just discovered your website and I'm thrilled! I can't wait to try some of your recipes and ideas. We already eat real foods, most of the time, so my main problem is with my 5 and 2 yo boys - I can't get them to TRY a new food, not even a bite most of the time. And the saying, "They'll eat when they're hungry," does not apply to my boys. They would prefer to not eat than try new foods. I'm going to try the "No thank you helping," or the "bite for a bite," but I'm so beaten down with serving healthy, tasty meals, pleading with them to try a bite, and have them refuse and not eat at all. I'm planning to have them try to kiss or lick the food as well, maybe that will work? Another issue I have with my boys is they don't like foods mixed together, ie no casseroles, no sauces on anything, no sandwiches. Making lunch for my 5 year old is torture because he doesn't like sandwiches. They also don't like pizza! What kid doesn't love pizza?! We've even tried making our own pizza from scratch only to have them taste and then refuse it. Any and all suggestions are welcome! Thanks!
Assistant to 100 Days (Jill) says
Hi Stephanie. Here are a few suggestions that you may want to consider.
1. Have the kids help in the meal preparation.
2. Always include at least one whole food on their plate you know they will eat and enjoy.
3. Include them in the purchase process or, better yet, plant a garden so they can see where the food comes from and be a part of it.
4. Be patient. It really does take time, some times a lot of time, to change preferences or habits. They might actually surprise you one day.
Best of luck to you and your family.
angela says
hi stephanie,
i work with young children with feeding issues & your instincts are right on:) it is great to limit the amount of food in front of them at any given time so that the thought of eating a new food is not overwhelming...it is just 1 or 2 pieces of something. same goes for giving a smaller amount of the preferred foods and then you can get them more. i have a hierarchy i use where the new food has to stay on the plate-> touch it-> kiss it-> lick it (or tickle it with their tongue) -> take a bite. you might stay at one spot for awhile with a food and you don't need to go through all of the steps, but it helps them feel more in control and that they can warm up to what feels comfortable and safe to them at their own pace. i also talk about how the healthy new food has good things for their muscles to make them big and strong...boys seem to like that! i also have a no thank you spot or bowl where they can place food after they have "tried" (which can mean just kiss to begin with) it. i really like the perspective that ellyn satter has on the division of responsibility that parents/adults have and the responsibility children have when it comes to building a positive eating environment - she has a few books (Child of Mine is one of them) and a website.
Debbie St. John says
Great tips! My 4 year old son is very picky. He does have some sensory/texture issues but I found a great way to get him to try new foods. He is, like many kids his age, a big ham and loves to pose for the camera. If there is something new I want him to try, I grab my camera and tell him I want to take a picture of him eating that food. He, of course, complies and takes a bite as I snap a pic. I make a little bit of a big deal (I usually show him the pic, and say something like "Woohoo! You ate _____!" Then I tell him I want to get another picture of him eating it. I can usually get him to eat most of whatever food it is by using this method. :) Before this, we used the "no thank you serving." It worked well (and still does) for my daughter (7 years old) but never worked for my son.
Karen says
I forwarded this to DH because we've been having problems with a picky 2yo. Very helpful! But DH did point out a typo...your last sentence: "persistence is key so do give up!"
100 Days of Real Food says
LOL...thank you for sharing that! I always hope people will tell me if they see typos :)
Rosemary says
We have switched over a lot of our foods. I make things mostly home made. I do use some box mixes but they are organic back to nature or organic annie's products if I am in a pinch. My nephew recently came to live with me. He is the pickiest eater I have ever encountered. He wants to know what every ingredient is in it. He doesn't like any sauces. I made the home made chicken nuggets he acted as though he had bitten into a rotten egg when tasting them..He loved the banana whole wheat pancakes. They were a hit with the whole family.. He now has become better over the last couple of months of giving things a good honest 3 tastings before he decides whether or not he is a fan. He has come to like some things he definitely did not before. I know while he has been in my care I have made good healthy choices with him, taught him about the growth cycle of plants by planting veggies, fruits and flowers. Understanding your taste buds and how they develop and hopefully making good choices after he leaves my home in the next couple of months instead of mcdonalds loving everyday. In this change in life style budget has been hard for we have a mere 200 bucks a month for five people. Its almost close to impossible and many times I do go over and it dips into my bill money...I have lost 10 lbs just by diet change and a two week stent of exercising which I quickly ran out of gusto for..I am try to make small changes one at a time for my family so that one day they may or their kids may make big changes for their health and this world.
Genevieve says
We call them "No Thank You" servings at our house...just a bite or two
Deborah Underwood says
Very impressed with your ideas I think they would work on some very finicky eaters! Sure wish we had these years ago had lots of issues with children who wouldn't eat anthing. I also like your comment about patience it doesn't happen overnight. One of my grandsons doesn't like cauliflower so when he's here and we have mashed potatoes we put in cauliflower and he doesn't even know. Got the idea from Jessica Seinfeld's cookbook, I really like it too. I'm going to share this on my page I think it's really good information and should be shared. Thank you for putting this up.
Cindy says
So, my 7-year-old likes veggies, likes whole wheat, likes fruit. What we have problems with is that he doesn't like anything creamy. He doesn't like cheese on his burgers. He doesn't like anything resembling a crescent-roll-type texture. He doesn't like casseroles. He will eat what I tell him to, but I also don't want to make him eat something that he genuinely can't stomach. Any suggestions?
100 Days of Real Food says
I think repeated exposure is the best thing you can do!
Cindy says
We have a one-bite rule, and he used to eat all these things and love them! Now they make him gag.
Helen says
My dd does not like anything creamy either: gravy, ranch dressing, butter on toast, not crazy about casseroles with white sauce as a base, even whipped cream she will eat around and leave on her plate. I think it's just personal preference. But when she doesn't like something plain, and I suggest it would make it better by putting something on it, to her that makes it even worse. I just have to make my meat and veggies be high quality and fresh, and taste so good on their own, with basic seasoning of salt, pepper, butter, that you don't need anything else, like a fancy European restaurant. Guess how often that happens? #notmuch
Chantelle says
Hi Cindy, I am 22 years old female and your son sounds like I did at his age! Even as a baby I would spit out cheese!! If our family had pizza I would only eat crusts, no whip cream, no salad dressing,cream cheese, and absolutely no mayo or cream dressings. I think it was hard on my Mom!I too like any plain foods with no extras.
For me it was a texture thing, especially when any of it was cold. I now eat cheese when it's cooked, and if someone would put whip cream on my plate I would probably eat it.
But it's okay! I still drink milk and get my calcium other ways, I'm a really healthy person. Lots of my friends wish they didn't like the high calorie extras that they feel they need to go with their healthy stuff! It is just personal preference!!
jacqueline says
It sounds like it could be possible Sensory Integration? Does he have any either issues with textures (clothing, etc), sounds,? Google sensory integration disorder, sensory disorder food, Out of Sync Child. My 6 y/o has SID
Leila says
Then don't make him eat anything creamy. It isn't necessary. Things that are creamy are high in calories and fat. This is also true for baked goods and casseroles. Maybe you child has a sense that this isn't good for him.
He also might have a real distaste for creamy things and he will dislike them his entire life. I have an adult son that I thought was being picky when he wouldn't eat anything with nuts in it. When he wouldn't eat green beans almondine I thought he was being fussy about green beans. As it turns out, he genuinely hates the taste of nuts and he won't eat them today at the age of 30. He's fine with green beans. We must respect that our children might not like the things that we do.
Jessie says
Finally had a break through with my daughter last night. She is 3 years old and not accepting our new food AT ALL! It's our fault for letting her eat terribly for so long, but she has been beyond difficult. This weekend I found some organic yogurt and decided to let her fix her bowl herself. Not only did she eat the yogurt, but she topped it with some frozen berries and sunflower seeds. She also ate a slice of bread from Great Harvest. As a mother, it was so validating to see her eating a complete REAL meal and liking every bit of it.
AND, this morning she ate a three-ingredent Lara bar instead of her usual cereal bar!
Thanks Lisa for all your tips!
candi says
Love that I found your website!!! I have two picky eaters, one that is 9 and I swear is afraid of food. He eats fruit of any kind, so we serve it up all day long. We sneek veggies into other foods for him, but he is STILL SO PICKY. My middle child is autistic and very picky as well, but his is more of a sensory thing than anything. He prefers bland yellow colored foods. We are learning how to work with him more to introduce new things...but it is a battle. I hate making meal time into a war zone, so we try to keep the peace but still make them try stuff. I am looking forward to making your home made nuggets, which is how i found this page. I think they will love them and my oldest can even help us cook them! :) Thanks for sharing!
Kristel says
I just implemented the one bite rule last week. My 3 small daughters are embarrassingly picky, and we used to have huge fights every night at supper over what they would eat. Well, I can see it starting to turn around, while they still don't like anything new that has been put infront of them, supper is so much more calmer because there is no fighting. They try one bite of everything and then eat the other things on their plates that they do like. I told them I wouldn't get mad anymore if they just took one bite, and so far it has worked. I guess I can't force them to like something but maybe one of he odd times, they will eat more than one bite of something. I guess that is the hope. Thanks, I really like your website.
100 Days of Real Food says
I am thrilled that rule is helping! I agree if everyone knows what to expect at dinner then it will be a lot more pleasant. It may take a couple weeks, but if they decide they like even one new thing it will be so worth it!! Good luck.
Colleen Grossner says
What great ideas! I love the part about letting them in on the trick!! Also, the first impression thing is SO important. It's like that with my hubby - big dessert fan - I make a lot of "healthy" ones - and I only have him try ones that I really think are going to impress him! Great article! I just wrote one too - http://fresh-you.blogspot.com/2012/01/8-trickstips-for-picky-eaters.html and I want to add your article to my post! What a treasure your website is - a lovely, unexpected gift from God! Have a good night!
Anastasia @Healthy Mama Info says
Excellent tips! I especially loved numbers 3 and 4.
I wrote a little piece on the similar subject. it's titled 18 Ways To Make Your Kids Eat Vegetables:
http://healthymamainfo.com/2011/10/eighteen-ways-to-make-your-kids-eat-vegetables/
And another one on how to hide veggies in smoothies:
http://healthymamainfo.com/2011/11/hide-vegetables-in-child-friendly-smoothies/
Giza says
I have a problem with my kids. There are some food like macaroni, potato, omlet , rice and buckwheat they will eat, however I would like to introduce them to more veggies to eat and meat. We don't eat sea food (it's not kosher) and pork but we do eat chicken, beef turkey and it is so hard for me to convince them to eat that. They love those frozen chicken fingers from the store, although I don't by it no more. What can I do?
100 Days of Real Food says
Have you tried some of the suggestions on the post like letting them pick out their own veggies and getting them more involved?
Whitney says
I agree with all of your suggestions and try many of them with my own kids.
That said, I am a very picky eater. I have tried more times than I can count to like veggies. I try to disguise them as best I can in my meals and I still don't' like them. I can't make myself like fish either.
I realize that most kids saying they don't like something is kids being kids. And many will eventually learn to like it or outgrow it.
But some won't. I know how it feels to be asked over and over to eat something that makes me want to puke, a carrot, despite wanting to like it.
100 Days of Real Food says
Good to hear the other side!
Kala says
When I found this blog I really wanted to start changing they way my husband and I ate. However, I met some resistance from the hubby. He doesn't want to give up some of the foods he loves but knows are bad for him. I told him he didn't have to because I couldn't see us going on a strict real food diet. He was still resistant and I knew it was going to be difficult. My husband has the palette of a 4 year old. Hates certain veggies isn't a fan of whole grain pastas, bread, etc. Well I'm excited to share that I have won my first battle. I made homemade Honey Wheat bread for sandwiches and he actully likes it. He even asked this morning, "Now that you have conquered bread, what will be your next food?" I'm thinking spaghetti sauce or pickles. Thanks so much for this blog and helping us become better eaters.
Sarah says
We also have a 1 bite rule. In our home, it is called a "no thank you taste." By having just one taste, the child can say either no thank you to the rest or yes please, I want more. This stresses their good manners along with getting them to try items and us not having to battle.
Sara says
Sarah, we have a similar "no thank you" helping. That is what I grew up with it, and so it is used in our house now. Whenever trying new foods, I only serve about one tablespoon of the food, and that is the no thank you helping. Same rule goes when we are at a guests house, everyone has to try with a no thank you helping, and then can go back for more of what they like. It worked great growing up in my house, so I hope we also have similar results as I raise my family now. My dad also had the clean plate club, and would give a special thanks to whoever cleaned their plate first. We never had issues over food growing up, and using the same techniques my son will eat just about anything.
Carrieo says
We all think - hey, if they're hungry enough they'll eat what we put in front of them, but it is much harder in practice than in theory, isn't it? We also want our meals to be happy family time but if you're spending the entire time coaxing or fighting over food, it's not so happy. The one or two bite rule is great, as is the garden theory -one way I got my young son to eat tomatoes and zucchini was to grow them in our garden. He was so excited to eat what he had grown that he forgot how much he didn't like veggies!
Another thing that has really changed his palate as he has gotten older (now fourteen)is by giving him "exotic" foods that many of his friends (we live in a small town in Texas) haven't tried or even heard of. He likes the noteriety of being known for his "weird" (as if artichoke hearts and sushi were weird!) lunches.
Cindy says
My husband prides himself on his over-consupmtion on Mt Dew. His regular breakfast (if he has one) M-F includes a stop at the gas station for a Dew and a king size candy bar! If he eats poptarts and a glass of milk, that's actually "healthy" in comparison to his normal choices. He'll eat local meat and potatoes and sometimes a vegetable with it for dinner. He won't even eat homemade blueberry muffins or pancakes--only from a box. When I make homemade pancakes, he'll eat a little bit and then throw the rest of the plate away. Very frustrating!
Kate Kunkel says
My sister uses the bribing technique and calls it "a bite for a bite." She tells her kids they have to take a bite of vegetables, then they can have a bite of something else (usually a fruit). It works like a charm!
Some of these tips can also be used for adults who are considered "picky eaters." My step dad hates the idea of anything healthy entering his body (I have no idea why), so my mom has been slowly sneaking things like whole grains and extra vegetables into her cooking. After she tells him what was in his meals, he realizes healthy foods are actually quite pleasing!
Old or young, these tips are great for those transitioning to a healthier diet!
Stacie says
Another tactic is to offer new foods cooked in different ways. For instance, my 2 year old boy despises cooked carrots. But he'll devour raw carrot sticks with pleasure! He hates green beans if they're offered as a lone side dish, but if I put them in stews and casseroles, he eats them with no problem.
Hannah Elise says
So... what do you do when the picky eater is your spouse? ;)
Thus far my son is still being breastfed, and we have offered unsweetened Stoneyfield yogurt, and a touch of banana pureed into it once recenntly. So far,so good... and that yogurt is TART! ;)
Anyway... any tips on getting your spouse to eat more real food would be appreciated. It's not like I can enforce the one-bite rule here... hehe.
Mimi says
Hannah- I'll try to help! Tell me what things your hubby is picky about. I may be able to help! My ex-husband was very picky and I had to learn to cook around him. Luckily my current husband eats anything -he's Italian! But I remember what it was like to have to cook for someone who acted like a bigger baby than our infant daughter! :)
100 Days of Real Food says
Here are some tips for convincing your spouse! https://www.100daysofrealfood.com/2011/07/07/convincing-a-reluctant-spouse-to-eat-real-food/
Cindy says
Oh my gosh, I'm right there with you! My husband only wants meat. Meat with a side of meat, and meat for dessert!
Lee Anne says
Just a few ideas for getting little ones involved. I have a two year old so these are very simple ideas. Let them "paint" your pizza crust with olive oil and then tomato sauce. They can also sprinkle on the cheese and toppings. Let them arrange veggies or "fries" on your baking sheet when the meal involves roasted vegetables. Let them shake the salad dressing after you've put the ingredients in a spill proof container. My little guy also loves any variation of dumping and stirring. He's great at mixing up the granola! I have noticed that anything he helps with he is much more likely to eat, and he is very willing to try a new veggie as I'm slicing and dicing as opposed to it just showing up on his plate!
Rebecca ~ Sweet Baby Yams says
My mom always allowed me to pick produce at the store when I was younger. I always had to take a bite of new food before leaving the table. I don't recall ever being a picky eater, but it's probably because of the work she did to teach me about real food. Great tips!
orchid says
i regret all those years i wasted being a picky eater because my parents are limited eaters and never made me try anything new. i didn't eat a salad until college, try mushrooms until i was 25, try seafood until my late 20s... now i'll eat anything (except i'm allergic to salmon & hate (after having tried repeatedly) olives) & LOVE tongue, foie, rabbit, etc. trying to get my parents to start eating "crazy" foods too, but they won't even try things as basic as--gasp!--dark meat chicken.
Jennifer says
I think that is very true. When kids see parents eating limited foods they tend to develope the same routine. It's good for kids to see us try new foods and eat a few bites of food that we might not like, it helps to ease the frustration in our house. Plus we have all been able to try many new and exciting foods that we may have otherwise passed up:)
Jen - Personal Trainer Miami Beach says
Those are great tips! It is very hard to convince "the little ones" to switch to a healthier diet. Especially when they see what other children get to eat.
I definitely like the idea to let them participate in the process of growing your own veggies. That makes it more fun for them. Isn't it exiting to try something you have "created" yourself?!
Daisy says
LOVE this! It just so happens that yesterday I posted on my blog about getting kids to like vegetables - and I had a number of similar methods that you mention. :) I especially like the part about telling kids about the hidden foods, which is something I mentioned in my post, as well. We do hidden foods, but the kids are *always* in on the secret. If they're going to learn to like and appreciate those foods, they have to know they're eating them! ;) I also talked about our "one-bit" rule, which not only encourages more exposure, but it also teaches them to tolerate a food enough to be polite (esp if they're away from home and are given that food!), repeated exposure, getting them in on the action w/ planning, prep, cooking. Lots of similar things. Love it! :) I also added our new secret that has really gotten the kids (and us) eating even more veggies, which is really simple. :) http://bit.ly/nTdIz6 Thanks for posting such great tips! Love your site and what you're doing to help others! :)
Jana says
I am so happy i found your blog. I have been trying to switch over to no processed food but i am feeling frustrated with the lack of recepie blogs to back that. I have found a lot of raw food blogs but nit many whole food blogs. We are slowly making the transition but i feel this will help us greatly. Thank you
Jennifer says
I'm right there with you. Plus, PLUS, so many people use sweeteners, when they don't use sugar, that do not appear to be natural. And I guess that if you are not doing the processed thing, the last thing you want to add is truvia or something, right? Who knows. Anyway, I found this last night (via comments on this lovely site) that will hopefully help you too. I haven't had the time to check into h(is)/(er) style but I don't think it's raw food.
http://www.foodrenegade.com/
Stephanie says
My husband is an incredibly picky eater, and I came from a family where you tried everyone at least once (and there are very few items I won't eat now). His family says that he's tried more food in the 5 years we've been together than in the 23 years prior to that lol. Mostly because I just make something and he tries it. If he doesn't like it, he can make eggs or toast or cereal, but I don't cook 2 different meals.
Now, if only I could convince him to make a vegetable each time he cooks...
Jessica says
I wish that worked for my husband! He will not try something if he didn't already think he would like it. And if I try to make something someone else does that I know he likes, he doesn't think it will taste the same. I am at the point where i am just letting him fend for himself because nothing I try seems to help. I too came from a family where you had to try everything that was on the plate...his mom fixed the same tasteless food on the same day of every week, so there was no variety and the food wasn't very good to begin with.
Heidi @ Food Doodles says
I love these tips! So many great ones. I especially love getting them involved. If they help with picking out and preparing something they're much more likely to get excited about it and try it.
One of my favorite tips(mostly because people don't usually think of it) is presenting new foods at different times during the day instead of at dinner time. My son is very much a morning person and not a night person at all so offering him something new at lunch time always works better than offering something new at dinner. Of course leading by example is really important too so it's so important to get both parents on board!
Sarah says
I wish my mother read these when I was a little "picky eater". I may have come out of my food coma before I was 25! (I stress may, I was pretty determined to be picky.)
Jan says
I think the one bite rule is a good one- the other stuff about helping prepare the meal or helping choose the recipes or ingredients does not work with my daughter.
Sarah S. says
I think the "one-bite" (two-bite rule in my family) rule is the reason I am not a picky eater today. My mother always made us try at least 2 bites of something before she would let us get up from the table. My parents had missionaries from our church over for dinner last night and one of them was a "picky eater" as a child. He said that it was his first time actually eating a tomato. His companion has learned to ask him if he has ever tried a certain food instead of asking if he likes a certain food because his initial response was no, until he realized that he had never tried it. I agree that having them try at least a bite and continually exposing them to the food will eventually result in them eating the food.
Jennifer says
I struggle with this. My oldest is three, and I don't want to make food a fight so I just keep offering foods (that he doesn't necessarily try) in hopes the he eventually will eat it. Sometimes I wonder if I should make him try a bite, but I want to go down the path of least resistance, with most success. I guess what I am trying to say is I don't want to force him to eat a bite of everything on his plate if it is likely to have the opposite effect (making him to refuse it JUST BECAUSE!). Get it? What are your thoughts?
angela says
Jennifer,
I work with young children who have feeding issues...more than the usual toddler picky...and I have found a few things to work pretty well with most kids. i tend to think of a hierarchy of exploring food: food on plate -> touch->pick up (to put in a "no thank you" spot->kiss->lick (or "tickle with tongue")-> bite-> chew and swallow. You don't necessarily have to go through each step, but often I have found that once kids know that my only expectation is that they have to kiss something then it is less scary and threatening to them and they try it and will often take a bite on their own as if it was their idea (which is one of the key factors to shared control). I make it fun and non-pressure filled, but make my expectation clear. I also be sure to use the language "You can __ (take a bite, kiss the ___, etc) or "Touch __" rather than "Can you" (where the answer can be "no" and then you have set yourself up for a power struggle) or an emotional plea. Studies have shown that It can take 5-16 times of exposure to a new food before a child truly accepts (or can officially reject and say that they don't like it). I also talk a lot about the properties of the food while I am eating it (color, shape, crunchy, temp, etc) to take the unknown out of it. Have him help with food prep (even just washing) and choosing a new food to try at the store. Ellyn Satter has good info on her website about ways to encourage healthy eating habits from a young age. Hope you have some success with one of those ideas:)
Jen says
Thank you for your post Angela! My 6 year old has been in feeding therapy for about a year and it has made all the difference in the world in our family! The "picky eating" just got to be more than we could parent (the tip off was that he would "lose his lunch" if he put something in his mouth that was not to his liking). After reading more about resistant eating and sensory processing issues, I decided to have my son evaluated and he began therapy for his feeding issues using the same exact methods you have described (tolerating it on a plate, touching, playing, kissing, licking, and ultimately chewing). I just want other parents dealing with similar situations that there is help out there for dealing with these issues and that you're not alone. I love this website and was so excited to see a post on picky eaters, but not all picky eaters are created equal.
Elizabeth says
Thank you! My son is autistic and we've been struggling with feeding issues since he switched to solids...about nine years ago. I've been wringing my hands for years with worry because he will gag and sometimes lose his food over textures. Thank you for the "just touch it" approach. It is something that he already does naturally, so I will begin to use this tactic instead of the "one bite" rule that I've been trying(and failing)at. The poor thing is anxious over any new item that appears on his plate because he's afraid it's going to make him sick.
Lee Anne says
I have a two year old and we have a one bite rule. My husband came up with it, but he takes the one bite and takes it off the plate so it is the only thing in front of him. Not exactly sure why, but when little dude knows exactly what he has to eat he tries it every time! Often he'll keep going! That's what works for us. Also if I let him help so he sees what the food looks like as I'm cooking he gobbles it right up and often tries a bite while we're cooking. he won't touch a green pepper on his plate, but he'll eat half of one while hanging out in the kitchen as we prepare dinner!
100 Days of Real Food says
I totally hear you and agree it is important not to make big a fight. I do think that you can start a new routine though that involves the one-bite rule where it won't necessarily be a fight because they will come to expect that rule and it won't be a surprise. It might be tough for them to get used to the new habit at first, but the thought is eventually they will do it for you just like they make their bed or brush their teeth (even if they don't like those "chores" either)! If you use a star chart or something to track other chores consider adding the new "one-bite rule" to the list. Try to figure out a way to add it to your reward system and just call it "being an adventurous eater." I always compliment my older daughter for trying new things and tell her I love it when people are adventurous and aren't scared to try new foods. Make sure your kids know it is a good and desirable character trait and reward them for it (with something other than candy)! :)