My nieces and nephews have taught me much about how children approach food and how difficult it can be to get them to eat their vegetables. Yesterday, The New York Times highlighted 6 Food Mistakes Parents Make and it confirmed that holding dessert ransom or demanding just one bite will not encourage kids to eat a healthy array of foods.

This summer I succeeded in getting my nephew to try roasted rosemary beets by offering them as part of the meal that everyone was enjoying, and telling him about the farm where they were grown. I kept the offer casual and when he thought no one was looking, he quietly took a nibble. Pretty soon he was reaching for a second helping. Kids become enthusiastic about meals when they know where the food came from and how it was prepared, so bring them out to the garden and into the kitchen. I’m not her biggest advocate, but even Rachel Ray is getting into it.

Here are 6 common mistakes parents make followed by a few tips of my own that can help avoid caving to the demands of a finicky and narrow palate:

1. Keeping kids out of the kitchen: Kids are more likely to enjoy what they eat and to try new things if they have a hand in creating the meal

2. Coercing them to take just one more bite: Avoid rewards or punishments, which often backfire, and instead keep the food on the table and encourage them to try it.

3. Stowing sweets and salty snacks out of reach: Don’t increase the allure of the forbidden; rather, make healthful snacks abundant and accessible.

4. Dieting in front of your kids: Don’t create confusing signals about eating preferences. Set a good example by preparing and eating what you want them to eat: a well-balanced meal.

5. Pushing bland vegetables: Nobody likes a steamed, mushy pile of greens. A little bit of oil or butter can actually unlock fat-soluble nutrients, and go great lengths to boosting veggie-PR.

6. Throwing in the towel: Expanding children’s culinary horizons is no easy feat, so have patience and trust it may take a number of attempts before kids will try something.

7. Make “Kids food” But Make It Healthy! Kids love macaroni and cheese but instead of opening a box of Kraft and using powdered orange stuff, boil noodles and melt real cheese! French fries: try oven-baking thinly sliced potatoes with olive oil, salt and pepper.

8. Deceptively Delicious meals. I’m not convinced that deceiving kids into eating healthy food is the way to go but pureeing fruits and veggies in desserts (ie. apple sauce and carrots in a brownie batter) will certainly get them some nutrients they need.

9. Have a Ball and Make It Mini. Fun shapes like balling cantaloupe pieces or making mini sandwiches can help encourage kids to try new things.

10. Don’t Turn Your Kitchen Into Your Restaurant. Some parents get into the habit of making 2 different meals: 1 for the them and 1 for their kids. Not only is this exhausting but it is sending the message that their is adult food and kid food. Instead, try serving dinner “family style” so they can pick and choose what they want but they are choosing from the same food you are eating.

takepart and learn more young chefs by checking out the film, Pressure Cooker

Related:

Hungry for Change

6 Food Mistakes Parents Make

Danny Jensen is s gardener, actor, opera singer and blogger. Photo: Danny gardening with his nephew.