1. Try new things. When dinner is served, all members at the table should be encouraged to sample all the foods that are available. In other words, Jr. may be reluctant to try the cold slaw salad, but he should at least be encouraged to sample it (tell him he can even spit it out if he doesn’t like it!). Hopefully, he’ll like it, but even if he doesn’t, he has gotten into the commendable habit of sampling different flavors and textures.
2. Involve them. Encourage your children to participate in the preparation of the family dinner or at least one particular dish, which contains vegetables. It’s more fun to eat your own creation! As an added bonus, the children who participate in the recipe have familiarity with the ingredients, which makes the dish less strange.
3. Be creative. If a child refuses to eat certain vegetables, then it's best not to serve them again right? Wrong. If your children do not like a vegetable served in a particular manner, try preparing it with a completely different recipe. For example, my 6-year-old daughter refused to eat zucchini that was sautéed with butter. However, when I fried it lightly and topped it with spaghetti sauce, she ate it all up. Granted, the nutritional value is stunted when the zucchini is fried, however, it’s a start…
4. Employ sneaky tactics. My friend's 5-year-old son flatly refuses to eat vegetables however he will eat pasta with a light sauce. She adds to the sauce some mashed sweet potato, and he never complains! A friend of mine also tricks her 7 year old into eating more vegetables by adding small pieces of raw vegetables to his mashed potatoes. He likes the colors and textures!
5. Bribe your child. Try offering your child some incentive to munch on that salad or finish that broccoli. For example, you might promise your child that when he finishes that salad, you will take some time out of your busy schedule to take him to the park. Be sure to make good on your promise though or it’ll be a one-time deal.
6. Make fruits and vegetables fun! For example, prepare a variety of dipping sauces and line them up next to the vegetables (Hint: Ranch dressing is usually a popular choice with young children, although not the healthiest because of the oil and dairy. Try substituting yogurt mixed with flavorful herbs instead). Also try preparing works of art on your child’s plate using colorful vegetables; the carrot can be a nose, the potatoes can be eyes, corn on the cob for a mouth and so on. Also, let your kids know that it’s okay with you if they sometimes eat their veggies with their fingers. What better way to make it fun.
7. Plan your attack. Prepare vegetables ahead of time, so that when your kids need a snack in a rush, they are readily available. For example, peel and slice some carrots and keep them in your fridge so that the following day, you can throw them on a plate, in a hurry. Crackers, mozzarella and baby carrots make for a delicious and healthy after-school snack! Also try washing, drying and then rolling your lettuce up in damp paper towel for storing in the fridge. This way fresh lettuce is always waiting for sandwiches, wraps etc.
8. Take your child regularly to outdoor markets to shop for fruits and veggies with you. Have him or her help you pick out the fruit and veggies and involve them in the whole Farmer's Market experience. Believe it or not, many kids actually find this to be fun and look forward to going.

References
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