1) Be calm and repetitive
Offer the food. If they say no, don't make a big deal of it. Simply say "okay, but if you don't eat you will have to wait until [next planned meal or snack]." This way you are not making a big deal of things, but you are setting the ground rules for what is expected at the table.
2) Eat your vegetables...and like them!
If your kid sees you and your spouse sticking their nose up at the vegetables, they are likely to copy you. How can you expect them to eat their vegetables if you are setting that kind of example?
3) Get your child involved in the cooking
The more exposure your child has to the food, the more likely they are to try it. Have them rinse the vegetables or mix the salad. It's amazing what this can do.
4) Invite your kid's friends over
If you've spotted a healthy eater in your kid's pack of friends, have them over. Your kids respect their peer group a lot and if they see children like them eating fruits and vegetables, they will be more likely to eat them.
5) Don't give in
They may seem to be eating very little, but they will come around. If you make it clear what the expectations are, don't make a big deal of things, and offer foods in a calm manner, your child will eat eventually. Just keep an eye out for children sneaking from the fridge after meals if they didn't like what was offered.
Tune into CTV this Friday at Noon for more ideas as well as some great activities you can do with your kids to get them to open up to new fruits and vegetables.
Food shouldn't be a fight. It should be fun!