• Tempt the Senses: The first step to getting kids to try a new food is to persuade them to take that very first bite. Children and adults eat with their eyes so it's important to make the food look appetizing. With an array of colors and shapes, the meal becomes a delicious alternative to the bland-colored chicken nuggets and potato puffs that some children might be accustomed to eating. It's equally important to make the food taste good. One way to do that is to lightly season your food with salt (we prefer the flavor and lower sodium content of kosher salt), herbs, and spices and to use a moderate amount of the right kinds of fats (extra virgin olive oil, canola oil, and sesame oil) to enhance the flavor.
• Be a Good Role Model: If the old saying, "do as I say, not as I do," applies to mealtime at your house, chances are your children will quickly catch on. If you grimace at the sight of peas or proclaim your objection to oatmeal every time it's served, you really can't expect your children to try, let alone eat them. Since youngsters learn how to walk, talk, and eat a varied diet by imitating what they see, parents and caregivers can set a good example by making healthy food choices.
• Try New Foods Over and Over and Over Again: Research shows it can take 10 to 20 tastes over the course of many meals before a child eventually learns to actually like a new food. The more often the food is offered, the better the odds that your child will taste it and add it to his or her list of favorite foods. There are dozens of fruits and vegetables to choose from so if you fail with one, move on to the next (just don't forget to come back to those old "castoffs" later).
• Offer the 3 Cs: Choice, Creativity and Compromise: Kids are control freaks. That's why it's critical to present them with plenty of choices. For example, rather than tell your kids they "have to eat some fruit with dinner," consider a more positive approach by giving them a choice between two different fruits. "Do you want watermelon or grapes—or both?" Given the choice, they'll probably pick at least one. The same goes for vegetables. "Do you want broccoli or carrots tonight?" Trust us; it works most of the time! It's also important to be creative. You can even make up fun and silly names for foods. Telling your five-year old that, "this broc rocks" may get her to try broccoli. Hey, it's worth a try. The last of the 3 Cs is compromise. It's unrealistic to expect any child, teen or toddler, to eat A-plus meals seven nights a week. Come to think of it, it's unrealistic to expect adults to eat this way either. If, for instance, the kids have been begging for hot dogs all week, there's no reason to deny them. While we don't advocate hot dogs as everyday fare, a nitrite-free, all-natural hot dog is certainly a fine choice once in a while. And if the children want chips on the side, don't feel guilty if you end up doling out a handful or two. To round out the hot dogs and chips, however, consider some crunchy baby carrots and sliced strawberries or mango as well. Everyone wins.

Article by Liz Weiss, MS, RD: www.MealMakeoverMoms.com