Ask an expert: 6 tips for feeding a picky eater

1. Puree vegetables into tomato sauce. For example, steam broccoli, add it to a tomato sauce and pour over pasta.

2. Keep cut up healthy snacks such as fruits and vegetables accessible in your home. Children also love dipping their own veggies or fruit. Use healthy fruit dips such as hummus (chickpea spread), black bean dips or ranch dip.

3. Visit your local health food store and invest in a high quality multi-vitamin for your child. I would love to think that children are getting optimal nutrition from their diets, but these days it is not that realistic. A multi-vitamin should not replace a healthy diet, but will merely be a nutritional safety net.

4. Eliminate all processed flours from your kitchen and substitute them with whole grain foods in the form of bread, pastas and cookies. To identify products that are whole grain, check the Ingredient List for the words "whole" or "whole grain" before the name of the grain, such as "whole wheat" or "whole grain oats."

5. If a child skips a meal or doesn't eat a lot, do not force them to eat. Children know when they are hungry and pressuring them to eat will only alter their internal hunger cue. Forcing a child to eat could also lead to overeating or to the development of aversions to some foods.

6. Provide meals and snacks in a quiet, pleasant, distraction-free and safe environment. Serve meals at the table and not while the child is walking around.

Remember, the key is to be patient, calm, consistent and to keep in mind...this too shall pass!

Fantastic fruit dip for kids

Ingredients

• 2 whole bananas
• 1 whole mango
• 2 tsp. cinnamon

Directions

• Peel and slice bananas and mango. Place in mixing bowl with cinnamon and blend with a hand blender or in a food processor.

Note: Serve with cut up fruit such as apples, pears, banana pieces, cherries or strawberries. Add grated dark chocolate for additional flavour and sweetness.

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