~ Written by Juanita Luna

Trying to get my picky eater to try new things (especially vegetables) is like pulling teeth! Often I feel so frustrated that I want to just give up and accept that he will forever live off chicken nuggets & french fries. But the reality is I am a great parent and care greatly for his health, and sometimes we need to remind ourselves of that! If you find yourself stuck on how to get your kiddo(s) to eat new/healthy things you are at the right place!

You are your child’s biggest influence

If you keep healthy snacks around the house you and your child are most likely to grab them instead of the junk. Start small by adding something new to a favorite snack or meal, just on the side as a new little “treat”. Serve yourself the same thing and reassure them that trying new things expands their minds. No pressure if they spit it out, if they took a bite or even a tiny little nibble that is a great first step! If they refuse stay calm and keep trying. My son took some time to even try new foods but with lots of patience we have finally made some great strides with his eating.

Go on an Adventure

I noticed a DRASTIC change when I started to include my son in the decision making at the store. Local health food stores like Sprouts Farmers Market is one of my favorite spots to shop because there is less name brand junk that he notices. That bright blue box of Kraft macaroni is nowhere in sight and a cute bunny box by the brand Annie’s is in its place with higher quality ingredients. I would call that a success! Now when we go to our local Kroger or Walmart he seems to pick the healthier options. Similar to when we are at a health food store he notices the difference in colors. It is so genius that most of kids food items especially big brand names have really bright and bold packaging, when normally health foods or organic items have a more muted/light color. Kids pick up on these subtle differences and I guarantee the next time you are shopping you will notice as well.

Simple swaps in a new environment will encourage your child to choose new things and have fun while doing it. Make a game out of it, tell them to find three new items that they would like to try, start in the produce section, or narrow it down to one item per aisle. Inform them about the importance of nutrition/vitamins and you both can pick out a new multivitamin (gummies are Eli’s favorite). Instilling a healthier lifestyle will greatly benefit them as they mature into young adulthood.

Get them more hands on

Produce is usually an unlimited item in our household. Try to prepare fruits and veggies differently! We invested in a set of cookie cutters that came in size small, medium, and large of each shape. I love that they are stainless steel, BPA free and have multi colored grips for smooth cutting! This is the 14 count cookie cutter set for kids that I bought for our home. Cut everything into fun shapes! Make easy meals or snacks with your little ones a new weekly routine. They love to help mommy and daddy in the kitchen as much as they can!

Here are some cute ideas to try with your child:

• Prep a simple egg white omelette and cut a few small shapes for easy grab and eat snacks or breakfast. My son wouldn’t even attempt to eat eggs before we found a method that worked for him.
• Cut watermelon stars and pair with banana boats! Slice banana in half then put ends face down on a flat surface and slice straight down to create the boats. Smear peanut butter, seeds, dried berries or both on top.
• Gingerbread (man or lady) pancakes for a fun holiday themed meal. Create eyes, hair, face and buttons with fruits!
• Chia seed jelly, delicious, easy to make yourself and almost undetectable from picky eaters. Here’s a quick link to a recipe for Chia Jam.

Healthy alternatives that we love

• Quaker rice crisps variety pack ( Swap for Frito lay Snack packs)
• Stove top or air popped popcorn (Swap for Store bought bagged microwave popcorn)
• Unsalted/low sugar ketchup, peanut butters and jelly (Swap for high sugar versions)
• Annie’s mac and cheese (Swap for Kraft dinner)

I hope you have found these ideas useful! I would love to hear any of your favorite swaps that you have or will incorporate into your lives. Remember to have positive vibes and patience A LOT of patience! Happy eating!