Tip 1: End power struggles by providing opportunities for choices. Even small choices such as what color plate will make your child feel empowered. Include food choices like, “Do you want broccoli or carrots for dinner?” This might lead to more willingness to try new foods.

Tip 2: Be a role model. Eat nutritious foods together. 

Tip 3: Offer a variety of nutritious foods regularly. Make this a priority. Research shows it may take 8-15 times for a child to accept a new food. How might you prepare the food differently next time? Ideas might include raw or boiled, salted or plain, with a dip, or shredded into something else. 

Tip 4: Offer water between meals. This provides hydration and doesn’t spoil an appetite. It also ensures that your child will arrive at the next mealtime hungry and ready to eat.

Tip 5: Praise even the smallest victories. A small sample is better than no bites at all.

Tip 6: Set time periods for eating. Do not wait for them to eat every item on their plate. Set a time period to stay at the table with a focus on eating a meal together. Also, have meals and snacks at the same time every day. If they do not eat much at a meal, they know that the next opportunity is in their future because of the set schedule.

Tip 7: Relax. If you are stressed, your child will sense it.

Tip 8: Rotate meals and snacks. Make a plan for two weeks and rotate through. This offers enough variety and choice but prevents you from having to plan all of the time. Meals don’t have to be fancy. Find meals that are easy for you to make and meet your feeding goals. 

Tip 9: Keep it fresh. Try one or two new foods or dishes each week. Explore a new fruit, vegetable, grain, or recipe each week.  

Tip 10: You can do this! Stick to your structures, routines, and expectations. You are doing your child a great favor. Every step you take from the list above is a step in the right direction toward healthy eating!