It's too spicy! It's too bland! I don't like ketchup, and I'd prefer ham! It seems the pickiest eaters in the world are kids. Those undeveloped kid taste buds change their minds daily, and it can be very frustrating. How to Deal with Picky Eaters offers tips and tricks to end the power struggle at the dinner table and teach your child healthy eating habits.

When I was kid that plate of unwanted food would sit until morning, or whenever I ate it, and nothing else would be given. It was a fight; no better yet it was a war to see what would last longer, my picky hunger or my parents' determination to make me eat what I was given. The boss is in fact the boss. When push comes to shove, trick and hints aside, your children need to know you are in charge.

Don't negotiate.

Be sure to always stick to what you say. If you said, "Eat all of your peas.", don't let that become "Eat just one bite of your peas." By showing your children you aren't firm in your demands they are far more likely to try and wait you out.

It is okay to encourage your child to try just one bite of every food on the plate. This goal might seem small, but is more realistic than forcing your child to eat a whole serving. If your child is reluctant, try offering to taste a bite together. Many children are just afraid to try new things, once they do they often find they like them. Just be sure you set this demand upfront rather than bargaining down to it. Once your child does try a new food, be sure to praise her for her efforts.

The worst you can do when dealing with a picky eater is force feeding. You might think you are playing your role as boss to perfection, but forcing your child to eat enforces bad eating habits] by teaching your child to overeat. Overeating contributes to childhood and adult obesity.

So as the boss, you do make the rules, but never impose the "clean your plate" rule. Instead, listen to your child's complaints about the food and try to remedy them. For example, if your child states he's not hungry, serve smaller portions and limit snacking before meals so your child is hungry at mealtime.

Try to incorporate foods from all areas of the food pyramid into every meal.

• Grains
• Dairy
• Meats/Protein
• Vegetables
• Fruits
• Fats

You can find the food pyramid as well as foods that fall into each category at: http://www.mypyramid.gov/

Junk food is not limited to fatty and sugary snacks. A lot of times, parents rely on unhealthy food such as hot dogs and chicken nuggets to get their child to eat, but offering just these foods won't provide the nutrition your child needs. There is nothing wrong with feeding a child hot dogs or chicken nuggets, but that shouldn't be all they eat.

If you only expose your child to healthy foods, then that's what she will crave. Treats should be served sparingly. Instead of just buying cookies and chips, buy fresh fruits and vegetables to serve as well.

• Here are some snack nutritious options:

1. Fruit and vegetables
2. Fruit smoothies
3. Milk
4. Yogurt
5. Whole grain granola bars
6. Pretzels
7. 100% juice
8. Whole grain crackers with cheese or peanut butter
9. Cereal with milk
10. Fig Newtons

If your child does have only a few foods that they claim to "like", try offering foods that are similar to those foods, but not the same. By offer a similar food you are less out of there comfort zone, but still showing them that different can be good which will broaden their taste.

Explaining why you have certain rules will not undermine your authority. In fact, explanations like "because I said so" or "I'm the mother, that's why" can only hurt your cause. You will achieve the best results if your child understands the reasoning behind your demands that they eat their food.

For an example, "This meat loaf has lots of protein to help your muscles grow big and strong like Superman and I want you to be big and strong."

The top way kids become picky is by having the same food for dinner every single night. Avoid falling into the old "Monday is Pork chops night, Tuesdays is Meatloaf night" and so on rut.

Try making new foods fun by making them look fun. Use cookie cutters to make fun shapes out of bread, cheese, and every lunch meat. Spend a little extra and buy fun shaped noddles or shaped chicken nuggets.

Even if your kid refuses to try a bite of food, repeatedly exposing your child to new healthy foods helps train your child's palate. If exposed to new foods often enough, your child will learn to accept new tastes.

Here is how to do this:

1. Choose a new food and put it on the table every night for a month.
2. When your child tries a new food, don't judge her tastes. It's okay if she spits it in her napkin. Ask your child what she dislikes about the food so you can tweak the recipe and try again.
3. Let your child see you eating the new food and enjoying it.
4. Keep mealtime calm and peaceful.

If you don't eat healthy foods, neither will your child. Kids are impressionable. Even if you're not aware, your child learns from watching you. So, set a good example by eating a variety of healthy foods. It's a good bet your child will want to eat what you eat.

If you have trouble eating healthy foods, prepare foods the way you like to eat them, even if it means drowning broccoli in cheese sauce or cooking vegetables with butter and salt. Eating healthy does not mean eating fat-free, taste-free foods.

In addition to modeling good eating habits, talk positively about food and avoid discussing calories and diets. Hide your food dislikes and never say you don't like a food because your child may claim to not like it as well, just because you don't.

Don't make separate meals according to the likes and dislikes of each child. Separate meals encourage picky eating habits because it tells kids being demanding is okay. Instead, serve at least one item everyone likes at every meal.

• Introduction
• Step 1: Be the Boss
• Step 2: Plan Healthy Menus
• Step 3: Broaden Tastes
• Step 4: Be Creative
• Step 5: Make One Meal
• Resources