When dealing with a toddler’s or preschooler’s eating habits, one thing is almost always certain: It isn’t going to be easy. You’ve heard all the horror stories. Those children who only eat “white” foods or who only eat mac & cheese. So, how do you expand your child’s palate, while also introducing the “right” foods into his (or her) diet? With some foresight, planning, and maybe even a little trickery—that’s how!

First Things First

Of course, children have some basic nutritional requirements, and they need to hit the basic food groups each day. But the portion-size requirement for an adult is much different than a toddler. So try not to sweat it if Johnny doesn’t finish all of his peas—if you can get him to eat some, then the battle is half won!

The Right Liquids

Too many sweet liquids can fill your child with empty calories. Make sure that your child drinks plenty of water and milk, and no more than 4 to 6 ounces of juice per day. You can even try diluting the juice to half water. Your children probably won’t even notice the difference, and in the meantime, you’re cutting down their sugar intake. As your children get older, don’t let them guzzle drinks all day long as they run around. Instead, make them sit down and drink liquids only when offered.

Sensible Snacking

Chips, cookies, and other sweets should be special treats—not the everyday go-to snack. Keep plenty of healthy snacks on hand, such as fruit, yogurt, whole-wheat or multigrain crackers, and cheese sticks.

Know Your (And Your Child’s) Limits

You want your children to associate mealtime with pleasant feelings. Most young children won’t sit at a table much longer than 15 to 20 minutes, depending on their age. Trying to force your child to sit longer to eat all his veggies will not end well, so don’t do it. Clear the table, and try the broccoli another day.

Also, try not to prepare different meals especially for your children. Make one nutritious dinner or snack the whole family can enjoy. If your child chooses to skip a snack or meal here or there, don’t worry. He’ll eat when he gets hungry.

Veggies in Disguise

This topic is pretty controversial these days, but worth mentioning. If you really feel like your child isn’t eating enough vegetables, you can always go the route of disguising them within other foods—such as brownies made with spinach and macaroni and cheese with pureed cauliflower. There are cookbooks that can show you how—step by step. Check them out at your local library.

Choose Kid Cuisine®

Also, know that Kid Cuisine meals offer a variety of food groups necessary for balanced nutrition—including the vitamins and minerals your kids need to grow strong and healthy. They’re warm, real meals you can feel good about serving to your children. Even picky eaters are bound to find something they enjoy in every Kid Cuisine meal!